Potassium is a vital nutrient that all cells of the body require. Additionally, it is integral to certain areas of metabolism. A proper balance of potassium levels is essential to healthy living, as very low or very high potassium levels can cause problems including heart attack. Knowing which potassium-containing foods to eat can help you maintain healthy levels.
Functions of Potassium in the Body
Potassium, the third most common mineral in the body, is involved in different stages of metabolizing food. For example, protein formation from amino acids requires potassium. Also, carbohydrates cannot be properly digested without adequate potassium. Furthermore, without potassium, our bodies could not build muscle. The heart cannot function properly without appropriate levels of potassium, so inadqeuate levels of potassium can lead to heart attack as well as stroke. Low levels of potassium can also contribute to increased anxiety.
Recommended Amounts for Daily Intake
Recommended amounts of potassium for daily consumption have been prescribed by the Food and Nutrition Center of the Institute of Medicine and vary depending upon age. Infants up to 6 months old require 0.4 g/day while infants from 6-12 month need 0.7 g/day. From ages 1 to 8, children require 3-3.8 g/day. Teenagers benefit from potassium at approximately 4.5-4.7 g/day. Adults require 4.7 g/day, but mothers who are breast feeding should increase their intake to 5.1 g/day. These amounts can vary based upon individual body weight and are only general recommendations.
Potassium-Rich Foods
Chicken, red meat, and some fish like cod, flounder, salmon, and sardines contain potassium. For vegetarians, alternatives include soy products and vegetable burgers. Potassium-rich fruits include bananas, cantaloupe, prunes, kiwi and dried apricots. Vegetables to include in a higher potassium diet are peas, broccoli, lima beans, potatoes---especially the potato skin---and winter squashes. Nuts, such as almonds, milk, and yogurt also contain potassium. One 8-oz glass of fresh squeezed orange juice is a good source of potassium.
Risks and Causes of Potassium Deficiency
Extreme potassium deficiency, know as hypokalemia, is rare. However, moderate drops in potassium levels are more common and can increase blood pressure because of increased salt sensitivity. Maintaining the recommended daily intake of potassium can lower blood pressure as well. Vomiting and diarrhea can result in potassium loss, as can a variety of kidney or adrenal gland diseases. Furthermore, anyone taking diuretics, laxatives or steroids should have their potassium levels checked because these medications can reduce potassium levels. Patients with reduced potassium level may require supplements to restore and maintain adequate levels.
Risks of Elevated Potassium Level
Patients recieving dialysis should avoid foods that are rich in potassium and should consult with their dietician for customized food recommendations as they are predisposed to have increased potassium levels. Hyperkalemia, or severely high levels of potassium, can result in heart attack. High potassium levels are often present in patients with kidney failure or severe infection.
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