Potassium
Potassium is an essential mineral and electrolyte. It is the primary force behind heart function, muscle contractions, and maintaining the delicate fluid balance within every cell of your body.
Functions and Benefits
Adequate Intake (AI) of Potassium
| Life Stage | Age Group | Men (mg/day) | Women (mg/day) |
|---|---|---|---|
| Infants | 0 – 12 months | 400 – 860 mg | 400 – 860 mg |
| Children | 1 – 8 years | 2,000 – 2,300 mg | 2,000 – 2,300 mg |
| Teens | 14 – 18 years | 3,000 mg | 2,300 mg |
| Adults | 19+ years | 3,400 mg | 2,600 mg |
| Maternal | Pregnancy / Nursing | – | 2,800 – 2,900 mg |
*Getting enough through food alone can be difficult; supplementation is often recommended to reach these targets.
Top Food Sources (mg)
Produce: Baked Potato (926mg), Beet Greens (654mg), Banana (422mg).
Dried Fruits: Apricots (755mg), Plums (637mg), Raisins (598mg).
Liquids: Tomato Juice (395mg), Orange Juice (372mg), Milk (281mg).
Others: Low-fat Yogurt (531mg), Spinach, Pistachios.
Disease Prevention
By regulating sodium’s impact, potassium significantly reduces the risk of hypertension, strokes, and heart attacks.
Helps prevent kidney stones by supporting calcium excretion and reduces osteoporosis risk by retaining calcium in the bones.
Risks: Deficiency vs. Excess
Hypokalemia (Deficiency): Leads to muscle cramps, fatigue, heart arrhythmias, constipation, and tingling.
Hyperkalemia (Excess): High levels can cause muscle paralysis or kidney failure. It is critical for those with kidney issues to monitor intake closely.
Conclusion: Potassium is the engine of your cardiovascular health. While vegetables and fruits are the best sources, meeting the daily AI targets requires a highly disciplined diet or strategic supplementation.