Everyone needs potassium, and a variety of foods are considered good sources of potassium. Most people should be able to get enough by eating a varied diet that includes fruits and vegetables. According to Colorado State University Extension, high sodium levels coupled with low potassium levels may be a factor in high blood pressure.
What is Potassium?
Potassium is a mineral as well as an electrolyte. Electrolytes conduct electricity in the body, explains University of Maryland Medical Center. It is important to keep potassium levels at the correct levels in the body. Levels too high are called hyperkalemia, while levels too low are called hypokalemia. Excess sodium in the body increases the need for potassium. An excess of sodium is common when you use salt frequently and eat processed foods.
Function
Potassium is important for many body functions needed to keep you alive. Proper heart function depends on the correct potassium levels in the body. The kidneys regulate potassium levels, one reason why poor kidney function is dangerous. Muscle contraction requires potassium. Your digestive system is dependent on proper muscle function. A diet high in potassium is associated with healthy bones, although research on this link is ongoing, maintains the University of Maryland Medical Center.
Foods High in Potassium
Foods that contain more than 200 mg of potassium are considered good sources. A baked sweet potato with the skin contains 508 mg. Half of an avocado or potato will give your more than 400 mg. A cup of asparagus equals 288 mg. One cup of soy milk contains 345 mg. One-quarter cup of sunflower seeds offers 241 mg. Salmon, dark meat turkey and beef are also good sources. If you like dairy, consider yogurt, milk and cottage cheese.
Sources of potassium that contain between 100 and 200 mg per half cup include fresh green beans, carrots, cauliflower or broccoli, canned peas, frozen corn or cooked zucchini. One oz. of salted peanuts contains 187 mg. Don't feel guilty about that occasional chocolate bar --- a 1 1/2 oz. chocolate bar contains 169 mg of potassium.
Low Potassium Levels
Symptoms of low levels of potassium include lack of energy and feeling weak. Muscle symptoms of low potassium levels include, cramps, stomach problems and an irregular heartbeat. An irregular heartbeat can be seen on an electrocardiogram test result, according to University of Maryland Medical Center. Low potassium levels are seen in athletes after working hard. Older people with lesser kidney function can possess low potassium levels. Diarrhea and vomiting can drop potassium levels in the body as can diuretics.
Considerations
Most adults need 2,000 mg of potassium daily. Potassium levels should be maintained through a healthy diet. Measurement of potassium is by analysis of a blood sample. Supplements should be taken only under the supervision of a doctor. Sports drinks are not a recommended source of potassium. Prescription medications can cause potassium levels that are too high or too low.
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