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Potassium Content Of Foods And Potassium SupplementationWhile potassium is found in most foods, the potassium content of foods varies. Potassium is necessary to keep muscles, heart, nervous system and digestive system healthy. The tendancy to eat high levels of salt, together with modern food processing methods has resulted in a wide spread lack of potassium in our diets. So what is the best way to obtain your recommended allowance?
Potassium FactsDiets which contain a sufficient amount of potassium reduce the risk of high blood pressure, stroke, anxiety, stress and cramping muscles. The National Academy of Sciences recommends at least 2000-3500mg of potassium daily. The best sources of potassium are foods such as bananas, fresh orange juice, almonds, potatoes, salmon, chicken, milk and tomatoes.The Relationship Between Potassium And SodiumIt is important to note that if your sodium intake is high, your potassium will be low therefore it is important to limit your salt intake to a certain extent. Alcohol and caffeine also shift potassium balance in the body as more potassium is excreted in the urine.Symptoms Of Low PotassiumLow potassium also know known as hypokalemia, can occur for many reasons including use of diuretics, diarrhoea, kidney disorders, magnesium deficiency and laxative abuse amongst many others. The symptoms of low potassium are mild and may vary from person to person. They include weakness, cramping of arm or leg muscles, nausea or vomiting, bloating, constipation, irregular heart beats, fainting, excessive thirst and frequent urination.Symptoms Of Too Much PotassiumIt is also possible to have high levels of potassium. This is known as hyperkalemia, and can be caused by kidney medication, and diseases of the adrenal glands amongst other things. While some individuals may be asymptomatic, it is useful to know the symptoms of too much potassium include nausea, fatigue, muscle weakness, slow heart beat and weak pulse.List Showing Potassium Content Of FoodsIt is important to ensure that you include adequate amounts of potassium in your diet. New evidence suggests that increasing potassium in your diet if suffering from hypertension helps reduce blood pressure. Athletes require more potassium to help replace the potassium lost during exercise and prevent muscle cramping. The table below shows the potassium content of foods for 100g of each food listed.
If you fall into either the hyperkalemia or hypokalemia category, it is important to know the potassium content of the foods you are eating so you can correct your potassium imbalance. Potassium is an essential part of the diet in maintaining good nutrition. The daily required amount is not difficult to achieve if you eat a diversity of foods.
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