Potassium is an electrolyte that is critical to the function of nerve and muscle cells, including those in your heart. Some studies indicate that low potassium may contribute to hypertension, and that increasing potassium intake through diet may help prevent or help treat this problem. Other studies indicate that increased potassium intake is linked with a lower risk of stroke, but more research is needed.
Don’t take potassium supplements unless your doctor recommends them.
Recommended daily potassium intake
|Men and |
|Ages 19 or older||4,700|
Potassium – Food sources
Citrus fruits, apples, bananas, apricots, cantaloupe, potatoes (especially with skin), tomatoes, spinach, Brussels sprouts, mushrooms, beans, peas and almonds.
Dietary potassium can lower blood pressure by blunting the adverse effects of sodium. Other possible benefits of following a potassium-rich eating plan include reduced risk of developing kidney stones and decreased bone loss. Available evidence does not support claims that potassium supplements can prevent cancer.
Cautions: Potassium supplements are usually needed only for people who have specific medical conditions or for those who take medications that affect their potassium levels.
Don’t take potassium supplements unless your doctor recommends them. Too much potassium can lead to serious health effects, including heart attack. Blood levels should be monitored if you’re taking potassium or a medication that affects potassium levels.
Foods High in Potassium
|Winter squash||0,5 cup||327|
|Orange juice||6 oz||375|
|Bran buds||1 cups||1,080|
|Bran flakes||1 cups||248|
|Raisin bran||1 cups||242|
|Wheat flakes||1 cups||96|
|Skim milk||1 cups||400|
|Whole milk||1 cups||370|
|Salt substitutes||1 tsp||1,300–2,378|