Potassium is a mineral that your body needs for good health. It is also an electrolyte, along with sodium, calcium, magnesium and chloride, and as such helps to conduct electricity in your body. You need to maintain the proper amount of potassium for your body to function properly.
Function
Potassium is involved in creating the proteins your body needs from amino acids, converting carbohydrates into energy, building muscle, promoting body growth and supporting heart function. It also helps to maintain the acid-base balance in your body. Potassium is necessary for your body to produce a number of enzymes as well.
Sources
Meat, fish and soy products contain potassium, as do bananas, cantaloupe, citrus fruit, apricots, avocados, artichokes, kiwi, molasses, prunes, broccoli, lima beans, peas, potatoes, spinach, tomatoes, winter squash, milk, nuts and yogurt. Fruits and vegetables are usually better sources for potassium than animal products, but eating a varied diet should provide you with most of the potassium you need.
Health Benefits
Getting sufficient potassium in your diet may lower your risk for high blood pressure, kidney stones, osteoporosis and stroke, according to the Linus Pauling Institute. It also prevents hypokalemia, a form of potassium deficiency that causes an irregular heartbeat, weakness, muscle cramps, a lack of energy and an upset stomach.
Recommended Intake
Adults and children aged 14 and older should consume 4.7 g per day of potassium. Babies up to 6 months old need .4 g per day of potassium, and those between 7 months and 12 months old need .7 g per day. Children between 1 and 3 years old should consume 3 g per day of potassium; those between 4 and 8 years old should consume 3.8 g per day; and those between 9 and 13 years old should consume 4.5 g per day, as recommended by the National Institutes of Health/MedlinePlus.
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