Potassium
Other Names: Acétate de Potassium, Atomic number 19, Bicarbonate de Potassium, Chlorure de Potassium, Citrate de Potassium, Gluconate de Potassium, Glycérophosphate de Potassium, K, Numéro Atomique 19, Orotate de Potassium, Phosphate de Potassium, Potasio, Potassium Acetate, Potassium Bicarbonate, Potassium Chloride, Potassium Citrate, Potassium Gluconate, Potassium Glycerophosphate, Potassium Hydroxide, Potassium Orotate, Potassium Phosphate, Potassium Sulfate, Sulfate de Potassium.
Potassium is a mineral that plays many critical roles in the body.
See also : Sodium
Special Precautions of Potassium
- Potassium is LIKELY SAFE for most people when taken by mouth in amounts of up to 90 mEq of total potassium from the diet and supplements combined. Potassium can cause stomach upset, nausea, diarrhea, vomiting, intestinal gas, and other side effects.
- Too much potassium is UNSAFE and can cause feelings of burning or tingling, generalized weakness, paralysis, listlessness, dizziness, mental confusion, low blood pressure, irregular heart rhythm, and death.
- Pregnancy or breast-feeding: Potassium is LIKELY SAFE when obtained from the diet in amounts of 40-80 mEq per day.
- Disorders of the digestive tract that might alter the speed food and supplements pass through the body (GI motility conditions): If you have one of these disorders, do not take potassium supplements. Potassium could build up to dangerous levels in your body.
- Allergy to aspirin or tartrazine products: Avoid potassium supplements that contain tartrazine.
- Potassium-rich foods (such as bananas, oranges, and green leafy vegetables): Can add to high potassium levels in the body caused by ACE (Angiotensin Converting Enzyme) inhibitors including captopril (Capoten) and enalapril (Vasotec) prescribed to lower blood pressure or treat heart failure. Too much potassium can cause an irregular heartbeat and heart palpitations.
Benefits and uses of Potassium are
Too much sodium and inadequate potassium in your diet could double your risk of dying from a heart attack and increase the chances of an early death from any cause by almost 50 percent. That is the stark conclusion made by a major study published in the Archives of Internal Medicine in 2011. The study drives home one subtle but important point: Nutrients in our bodies do not exist in isolation. Just as excessive omega-6 fatty acids can interfere with the activities of omega-3 fats and subsequently lead to runaway silent inflammation, an imbalanced sodium-to-potassium ratio can also pose serious dangers. The findings may also explain why cutting dietary salt alone is not good enough to reduce the risk of cardiovascular disease or premature death, as what some studies have found (such as this). Potassium-rich foods may be one of the missing pieces in our desperate bid to solve the heart disease puzzle. But how much sodium is too much, and what is the amount of potassium we need each day? The 2010 Dietary Guidelines for Americans recommends limiting sodium intake to 2,300 mg per day. The amount is reduced to 1,500 mg if you’re 51 and above, an African American, or suffering from high blood pressure, diabetes, or chronic kidney disease. The guidelines also recommend 4.7 g of potassium per day for healthy adults.
- Preventing and treating low levels of potassium in the blood (hypokalemia).
- High blood pressure. Potassium seems to lower systolic blood pressure (the top number in a blood pressure reading) by about 2-4 mm Hg and diastolic blood pressure (the bottom number) by about 0.5-3.5 mm Hg. Potassium seems to be most effective for lowering blood pressure in African Americans and people with low potassium levels or high daily sodium intake. In addition, potassium from food sources, but not from supplements, may help to prevent high blood pressure.
- Preventing stroke. Potassium from dietary sources seems to decrease the risk of stroke. There is some evidence that foods providing at least 350 mg of potassium per serving and that are low in sodium, saturated fat, and cholesterol might help reduce the risk stroke. However, there is no proof that taking potassium supplements can decrease the risk of stroke.
- Muscular function : If you are experiencing sore muscles or muscular cramps, it could be due to a lack of potassium. Potassium is an important mineral in the body that regulates many bodily functions including healthy muscular function. It is one of the numerous minerals needed by the body to prevent muscle cramps and spasms.
- High calcium in the urine (hypercalciuria).
- Anti-inflammatory : When we eat a lot of potassium-rich foods (Plant-based diets) our adrenal glands secrete more glucocorticoids to keep our potassium levels in check, which may have the side effect of decreasing the level of inflammation in the body.
- Mood : Researchers at Deakin University in Australia tested the impact of a low-sodium, high-potassium diet (LNAHK) on mood. They concluded: There was a greater improvement in depression, tension, vigour and the POMS global score for the LNAHK diet compared to (DASH)-type diet. In conclusion, a LNAHK diet appeared to have a positive effect on overall mood.
Food Sources :
Potassium is naturally found in fresh fruits, vegetables, whole grains, and dairy products. However, in special cases like athletes and people who are engaged in excessive physical activity, it is encouraged to consume electrolyte drinks and potassium supplements to compensate for the electrolytes lost through sweat.
Including a combination of any of the above-mentioned high-potassium foods can help you meet the daily potassium intake requirement of 4.7 gm. The ideal way is to prepare a personal diet plan that includes all the vital nutrients in the right amounts.
Given below is a list of foods high in potassium along with their potassium content.
| VEGETABLES | ||
| Food | Common Measure (Weight in gm) |
K Content in mg |
| Tomato products, canned, paste, without salt added | 1 cup (262) | 2657 |
| Beet greens, cooked, boiled, drained, without salt | 1 cup (144) | 1309 |
| Potato, baked, flesh and skin, without salt | 1 potato (202) | 1081 |
| Spinach, cooked, boiled, drained, without salt | 1 cup (180) | 839 |
| Lettuce, iceberg, raw | 1 head (539) | 760 |
| Sweet potato, cooked, baked in skin, without salt | 1 potato (146) | 694 |
| Jerusalem-artichokes, raw | 1 cup (150) | 644 |
| Parsnips, cooked, boiled, drained, without salt | 1 cup (156) | 573 |
| Pumpkin, cooked, boiled, drained, without salt | 1 cup (245) | 564 |
| Mushrooms, cooked, boiled, drained, without salt | 1 cup (156) | 555 |
| Beets, cooked, boiled, drained | 1 cup (170) | 519 |
| Potatoes, boiled, cooked in skin, flesh, without salt | 1 potato (136) | 515 |
| Brussels sprouts, cooked, boiled, drained, without salt | 1 cup (156) | 495 |
| Broccoli, cooked, boiled, drained, without salt | 1 cup (156) | 457 |
| Cucumber, with peel, raw | 1 large (301) | 442 |
| Tomatoes, red, ripe, raw, year round average | 1 cup (180) | 427 |
| Celery, cooked, boiled, drained, without salt | 1 cup (150) | 426 |
| Corn, sweet, yellow, canned | 1 cup (210) | 391 |
| Carrots, cooked, boiled, drained, without salt | 1 cup (156) | 367 |
| Sweet potato, cooked, boiled, without skin | 1 potato (156) | 359 |
| Peppers, sweet, red, raw | 1 cup (149) | 314 |
| Kale, cooked, boiled, drained, without salt | 1 cup (130) | 296 |
| Peppers, sweet, green, raw | 1 cup (149) | 261 |
| Onions, raw | 1 cup (160) | 234 |
| Cauliflower, cooked, boiled, drained, without salt | 1 cup (124) | 176 |
| Cabbage, raw | 1 cup (70) | 119 |
| BEANS AND LEGUMES | ||
| Food | Common Measure (Weight in gm) |
K Content in mg |
| Soybeans, green, cooked, boiled, drained, without salt | 1 cup (180) | 970 |
| Lima beans, large, mature seeds, cooked, boiled, without salt | 1 cup (188) | 945 |
| Soybeans, mature, cooked, boiled, without salt | 1 cup (172) | 886 |
| Pinto beans, mature, cooked, boiled, without salt | 1 cup (171) | 746 |
| Lentils, mature, cooked, boiled, without salt | 1 cup (198) | 731 |
| Kidney beans, red, mature, cooked, boiled, without salt | 1 cup (177) | 713 |
| Peas, split, mature, cooked, boiled, without salt | 1 cup (196) | 710 |
| Navy beans, mature, cooked, boiled, without salt | 1 cup (182) | 708 |
| Black beans, mature, cooked, boiled, without salt | 1 cup (172) | 611 |
| Chickpeas, mature, cooked, boiled, without salt | 1 cup (164) | 477 |
| FRUITS | ||
| Food | Common Measure (Weight in gm) |
K Content in mg |
| Plantains, raw | 1 medium (179) | 893 |
| Papayas, raw | 1 papaya (304) | 781 |
| Plantains, cooked | 1 cup (154) | 716 |
| Squash, winter, all varieties, cooked, baked, without salt | 1 cup (205) | 494 |
| Cantaloupe, raw | 1 cup (160) | 427 |
| Bananas, raw | 1 banana (118) | 422 |
| Pears, Asian, raw | 1 pear (275) | 333 |
| Oranges, raw, all commercial varieties | 1 cup (180) | 326 |
| Peaches, raw | 1 cup (170) | 323 |
| Mangoes, raw | 1 mango (207) | 323 |
| Watermelon, raw | 1 wedge (286) | 320 |
| Strawberries, raw | 1 cup (166) | 254 |
| Blackberries, raw | 1 cup (144) | 233 |
| Ugli fruit (Jamaican tangelo), raw | 1 medium (244) | 200 |
| Avocados, raw, California | 1 oz. (28.35) | 144 |
| DRY FRUITS AND NUTS | ||
| Food | Common Measure (Weight in gm) |
K Content in mg |
| Dates, deglet noor | 1 cup (178) | 1168 |
| Raisins, seedless | 1 cup (145) | 1086 |
| Nuts, chestnuts, European, roasted | 1 cup (143) | 847 |
| Apricots, dried, sulfured, uncooked | 10 halves (35) | 407 |
| Coconut meat, dried (desiccated), sweetened, shredded | 1 cup (93) | 313 |
| Prunes, uncooked | 5 prunes (42) | 307 |
| Pistachio nuts, dry roasted, with salt added | 1 oz. (28.35) | 295 |
| Almonds | 1 oz. (28.35) | 200 |
| DAIRY PRODUCTS | ||
| Food | Common Measure (Weight in gm) |
K Content in mg |
| Milk, canned, condensed, sweetened | 1 cup (306) | 1135 |
| Yogurt, plain, skim milk, 13 grams protein per 8 ounce | 8 oz. (227) | 579 |
| Yogurt, plain, low fat, 12 grams protein per 8 ounce | 8 oz. (227) | 531 |
| Buttermilk, fluid, cultured, low-fat | 1 cup (245) | 370 |
| Milk, fluid, 1% or 2 % fat, with added vitamin A | 1 cup (244) | 366 |
| Yogurt, plain, whole milk, 8 grams protein per 8 ounce | 8 oz. (224) | 352 |
| Milk, whole, 3.25% fat | 1 cup (244) | 349 |
| Cheese, ricotta, whole milk | 1 cup (246) | 258 |
| Cheese, cottage, low-fat, 2% fat | 1 cup (226) | 217 |
| MEAT PRODUCTS | ||
| Food | Common Measure (Weight in gm) |
K Content in mg |
| Halibut, Atlantic and Pacific, cooked, dry heat | ½ fillet (159) | 916 |
| Rockfish, Pacific, mixed species, cooked, dry heat | 1 fillet (149) | 775 |
| Haddock, cooked, dry heat | 1 fillet (150) | 599 |
| Salmon, sockeye, cooked, dry heat | ½ fillet (155) | 581 |
| Duck, meat only, cooked, roasted | ½ duck (221) | 557 |
| Crab, blue, canned | 1 cup (135) | 505 |
| Tuna, yellowfin, fresh, cooked, dry heat | 3 oz. (85) | 484 |
| Cod, Pacific, cooked, dry heat | 3 oz. (85) | 439 |
| Turkey, meat only, cooked, roasted | 1 cup (140) | 417 |
| Ham, sliced, extra lean | 2 slices (56.7) | 368 |
| Chicken, broilers or fryers, light meat, meat only, cooked, fried | 3 oz. (84) | 221 |
| BEVERAGES | ||
| Food | Common Measure (Weight in gm) |
K Content in mg |
| Prune juice, canned | 1 cup (256) | 707 |
| Carrot juice, canned | 1 cup (236) | 689 |
| Vanilla thick shake | 11 fl. oz. (313) | 573 |
| Tomato juice, canned, with salt added | 1 cup (243) | 556 |
| Orange juice, raw | 1 cup (248) | 496 |
| Grapefruit juice, white or pink, raw | 1 cup (247) | 400 |
| OTHERS | ||
| Food | Common Measure (Weight in gm) |
K Content in mg |
| Baking powder, low-sodium | 1 tsp. (5) | 505 |
| Cream of tartar | 1 tsp. (3) | 495 |
| White chocolate | 1 cup (170) | 486 |
| Wheat flour, whole-grain | 1 cup (120) | 486 |
| Rice, white, long-grain, parboiled, enriched, dry | 1 cup (185) | 346 |
| Baking chocolate, squares | 1 square (28.35) | 235 |
