Potassium and vitamin C play many vital functions in your body, which must obtain it regularly from your diet. Vitamin C is necessary for strong bones, body growth, tissue repair and wound healing. This vitamin is also vital for the formation of collagen, a structural protein that strengthens bones, teeth and blood vessels. Your body needs potassium for metabolism and the functioning of the muscles, nerve cells, kidney and heart.
Vitamin C
The Food and Nutrition Board's Institute of Medicine has established recommended dietary allowances for potassium and vitamin C. Adult men require 90 mg per day, while adult women require 75 mg daily. Teenage boys ages 14 to 18 require 75 mg and teenage girls require 65 mg. The RDA is 45 mg for children ages 9 to 13, 25 mg for ages 4 to 8 and 15 mg for ages 1 to 3. A deficiency in vitamin C can lead to bleeding gums, anemia, nosebleeds, dry hair and a weakened immune system. Severe deficiency can lead to scurvy, causing fatigue, high temperature, seizures and damage to the nervous system.
Dietary Sources of Vitamin C
Vitamin C naturally occurs in a wide range of fruits and vegetables. Fruit selections include mango, papaya, kiwi fruit, citrus fruits, watermelon, strawberries, pineapple and cranberries. Vegetable sources include spinach, cabbage, pepper, cauliflower, tomatoes, potatoes and brussels sprouts. High temperatures easily destroy vitamin C, so lightly cook vegetables or eat them raw. Manufacturers also enrich many breakfast cereals and beverages with vitamin C. Check product labels for details.
Potassium
People ages 14 and older require 4.7 g of potassium daily. The RDA is 4.5 g for children ages 9 to 13, 3.8 g for ages 4 to 8, and 3 g for ages 1 to 3. Breastfeeding mothers require 5.1 g per day. A deficiency in potassium can result from certain diseases and medicines used to treat heart failure or high blood pressure. Vomiting and diarrhea can also lead to a loss of potassium in your body.
Dietary Sources of Potassium
Potassium naturally occurs in many plant and animal sources. The U.S. Department of Agriculture lists beet greens, potatoes, soybeans, lima beans, plantain, chestnuts, spinach, lentils and peas as top plant sources. Potassium is in beef, chicken and seafood such as salmon, cod, flounder and sardines. Other sources include tomato products, milk, yogurt, malted drinks and prune juice. Avoid consuming too many foods that are rich in potassium if you are on dialysis.
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