Potassium (K)

Potassium (K) – a micronutrient for the body

Micronutrients are essential for the proper functioning of the body. One such micronutrient is potassium, which plays a vital role in various bodily functions. In this article, we will discuss the importance of potassium, its functions in the body, recommended daily intake, sources, and potential risks associated with its deficiency or excess.

Functions of Potassium in the Body

Potassium is involved in several important functions in the body, including:

• Regulating fluid balance
• Maintaining the health of the cardiovascular system
• Regulating acid-base balance
• Supporting muscle and nerve function
• Influencing metabolism

Recommended Daily Intake of Potassium

The recommended daily intake of potassium for adults is 2,500-3,000 mg per day. However, the actual requirement may vary depending on age, sex, and other factors such as physical activity level and medical conditions.

Sources of Potassium

Potassium is found in a variety of foods, including:

• Fruits such as bananas, oranges, and kiwi
• Vegetables such as spinach, broccoli, and potatoes
• Dairy products such as milk and yogurt
• Meat, poultry, and fish
• Nuts and seeds

Food	Potassium content per 100g	% of Daily Requirement	Serving Size (g)	Potassium per Serving (mg)
Dried apricots	1,162 mg	25%	40	465
Beet greens	762 mg	16%	100	762
Spinach	558 mg	12%	100	558
Clams	628 mg	13%	100	628
Avocado	485 mg	10%	100	485
Acorn squash	437 mg	9%	205	895
Sweet potato	337 mg	7%	100	337
Banana	358 mg	8%	118	422
Salmon	363 mg	8%	100	363
Black beans	358 mg	8%	172	616
Yogurt	255 mg	5%	245	624
Tomato sauce	237 mg	5%	100	237
Milk	150 mg	3%	244	366
Pomegranate	236 mg	5%	100	236
White rice	35 mg	1%	100	35

Note: Serving size and potassium per serving are included to provide a better understanding of how much potassium is obtained from a typical serving of each food. The table is sorted in descending order based on the % of Daily Requirement column.

Risks Associated with Potassium Deficiency

A deficiency in potassium can lead to several health problems, including:

• Muscle weakness and cramps
• Fatigue
• High blood pressure
• Irregular heartbeat
• Increased risk of stroke

Risks Associated with Potassium Excess

Excessive intake of potassium can also be harmful to health, especially for people with kidney problems. Symptoms of potassium excess include:

• Nausea and vomiting
• Muscle weakness
• Irregular heartbeat
• Tingling or numbness in the extremities

Interesting Facts

• Potassium is the fourth most abundant element in the Earth’s crust.
• Potassium was discovered in 1807 by Sir Humphry Davy.
• Potassium is used in the production of glass, soap, and fertilizers.

Conclusion

Potassium is an essential micronutrient that plays a vital role in various bodily functions. It is important to consume an adequate amount of potassium through a balanced diet to maintain good health. However, excessive intake or deficiency of potassium can lead to health problems, so it is important to consult a healthcare professional before making any significant changes to your diet.