Nutrition-Potassium
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 Minerals
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Minerals help the body perform numerous functions, such as building strong bones, transmitting nerve impulses, making hormones and maintaining a regular heartbeat.
There are two types of minerals - macrominerals and trace minerals. Your body needs larger amounts of macrominerals like calcium, sodium and potassium. Trace minerals, on the other hand, are only needed in small amounts. Common trace minerals include iron, zinc, and selenium.
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Potassium, a macromineral, balances water and acid in the blood and body tissues. Potassium is also important for building muscle and metabolizing protein and carbohydrate.
How Much Potassium Is Enough?
The recommended daily intake of potassium is 3,500 mg regardless of the calorie intake. Most Americans consume between 2 and 6 grams of potassium each day.
People with high blood pressure are often treated with a diet that’s high in potassium but low in sodium called the DASH diet.
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Good Sources of Potassium
Good sources of potassium include:
- Fish, such as salmon, flounder, cod and sardines
- Meat, such as beef and chicken
- Peas
- Lima beans
- Tomatoes
- Potatoes (especially their skins)
- Leafy green vegetables
- Citrus fruits
- Bananas
- Apricots
- Melon
- Dried fruit
- Nuts
- Chocolate
Can You Have Too Much or Too Little?
People with chronic diseases or seniors may experience hypokalemia, or potassium deficiency. Potassium depletion may also be caused by vomiting, diarrhea or use of diuretic or cortisone medications. Symptoms of potassium deficiency include fatigue, slow reflexes, muscle weakness and dry skin. If potassium levels are depleted quickly, a person could experience heart problems. If potassium levels are not replenished quickly, a person could suffer heart failure and even death.
Too much potassium can lead to hyperkalemia, or increased potassium levels in the blood. People with kidney problems or severe infection may suffer from increased potassium levels.
Taking more minerals than you need won’t make you healthier. In some cases, taking too much of a mineral can make it hard for your body to absorb other vitamins. But you don’t want to be deficient in minerals, either. You can avoid vitamin and mineral deficiencies by eating a wide variety of fruits, vegetables, protein sources, whole grains and dairy products every day.
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