February 08, 2014

Potassium

     Many foods contain potassium. All meats (red meat and chicken) and fish such as salmon, cod, flounder, and sardines are good sources of potassium. Soy products and veggie burgers are also good sources of potassium. Vegetables including broccoli, peas, lima beans, tomatoes, potatoes (especially their skins), sweet potatoes, and winter squashes are all good sources of potassium.

Functions of Potassium

  • Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. 
  • Potassium is fundamental in maintaining acid-base balance in body
  • It helps in synthesis of nucleic acids and protein
  • It is required for nerve conduction, energy production, muscle contraction and control of heartbeat

Rich Sources

  • Dried Herbs (Parsley, Chervil, Coriander, Basil, Dill)
  • Sun-dried Tomatoes
  • Yeast Extract Spread (Marmite)
  • Rice Bran
  • Dark Chocolate and Cocoa Powder
  • Molasses
  • Dry Roasted Soybeans
  • Dry Spirulina (Seaweeds)
  • White beans (16% DV in 100g)
  • Dark Leafy Vegetables (Spinach) – 16% DV per 100g
  • Baked Potatoes (with Skin)
  • Dried Apricots (33% DV in 100g)
  • Mushrooms, Bananas
  • Avocados (14% DV in 100g)
  • Pistachios, Almonds, Cashews, Walnuts, Squash and Pumpkin Seeds, Sunflower Seeds, Watermelon Seeds, Coconut Water, Orange Juice, Palm Hearts, Dried Figs, Dates, 
  • Other sources include Broccoli, Tomatoes, Kiwi, Beans, Peas, Lentils, and Peanuts 


Recommended Daily Intake

  • Adults 19 years and older: 4.7 grams (4,700 mg)/day
  • Pregnant women: 4.7 grams (4,700 mg)/day
  • Breastfeeding women: 5.1 grams (5,100 mg)/day

Deficiency 

A deficiency in potassium causes hypokalemia, fatigue and hypertension (increased blood pressure).



Symptoms 

Symptoms include Fatigue, Cramping legs, Muscle weakness, slow reflexes, Acne, Dry skin, Mood changes, irregular heartbeat, water retention and irritability.

Overdose 

Too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible.



Too much potassium in the body can cause Hyperkalaemia that may cause complications with a person’s heart. A change in the hearts rhythm is normally only associated with extreme cases of hyperkalaemia; however, most extreme cases do prove to be fatal.

Source
              NLM ,

              Picture

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