Potassium
(the major mineral and electrolyte mineral)
Potassium is the essential major mineral needed by human bodies.
Potassium is an essential nutrient and the most abundant ion in cells. Potassium is present in all body tissues. As potassium maintains intracellular fluid volume and transmembrane electrochemical gradients, potassium is required for normal cell function. Potassium strongly correlates with sodium; sodium regulates the extracellular fluid and plasma volumes.
A transmembrane electrochemical gradient is maintained by the difference in potassium concentration in and out of cells. The intracellular potassium concentration of potassium is about 30 times higher than the extracellular potassium concentration. This potassium concentration gradient is required for proper nerve transmission, muscle contraction, and kidney function.
Potassium
Potassium is an essential mineral required by the human body.
The body needs potassium for nerve transmission, muscle contraction, and proper kidney and heart functions. Potassium is needed for normal cell functions in all body tissues.
Potassium helps maintain fluid volume in body cells and the transmembrane electrochemical gradients.
Potassium, sodium, and chloride are collectively called electrolyte minerals. They collectively regulate the fluid balance in and out of the human body cells and transmit nerve or electrical impulses in the human body.
Food sources of potassium:
Potassium is in various plant and animal foods and beverages.
Legumes, lentils, soybeans, and potatoes are good sources of potassium.
Poultry, meats, fish, milk, yogurt, and nuts also contain potassium.
Fruits, such as dried apricots, prunes, raisins, bananas, and orange juice, contain various amounts of potassium.
Vegetables, such as potatoes, acorn squash, spinach, broccoli, and tomatoes, are also food nutrition sources of potassium.
The top 22 foods with potassium content are:
1. Apricots
2. Lentils
3. Squash
4. Prunes
5. Raisins
6. Potato
7. Kidney beans
8. Orange juice
9. Soybeans
10. Banana
11. Milk
12. Spinach
13. Chicken breast
14. Yogurt
15. Salmon
16. Beef
17. Tomato
18. Soymilk
19. Broccoli
20. Cantaloupe
21. Asparagus
22. Apple
Recommended Amounts of Potassium:
The average daily recommended amounts are listed below in milligrams (mg). The National Academies of Sciences, Engineering, and Medicine of the U.S. has established an Adequate Intake (AI) for potassium.
Definition;
AI means Adequate Intake. The definition of Adequate Intake means intake at this level is assumed to ensure nutritional adequacy.
The AIs in the above table do not apply to individuals with impaired potassium excretion because of medical conditions, such as kidney disease or the use of medications that impair potassium excretion.
Adequate intakes (AIs) for potassium.
The following table lists the current AIs for potassium for healthy individuals.
The AIs do not apply to individuals with impaired potassium excretion because of medical conditions, e.g., kidney disease, or the use of medications that impair potassium excretion.
The following table lists the current AIs for potassium for healthy individuals.
The AIs do not apply to individuals with impaired potassium excretion because of medical conditions, e.g., kidney disease, or the use of medications that impair potassium excretion.
Potassium and healthful eating:
According to the Dietary Guidelines for Americans, people should get most of their nutrients from food and beverages. Foods contain vitamins, minerals, dietary fibers, and other components that are beneficial for health.
In some cases, fortified foods and dietary supplements are helpful when it is impossible to meet needs for one or more nutrients, for example, during specific life stages such as pregnancy.
Reference:
https://www.ncbi.nlm.nih.gov/books/NBK545428/(National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium; Oria M, Harrison M, Stallings VA, editors. Washington (DC): National Academies Press (US); 2019 Mar 5.)
National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Sodium and Potassium. Washington, DC; The National Academies Press; 2019.
https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#en11. updated: June 2, 2022
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