Potassium is an important mineral for the proper function of cells, tissues and organs in the human body. It is also an electrolyte, meaning that it is capable of dissociating and forming ions which transfer electricity between neurons. There are mechanisms within the body that maintain tight control over the potassium level of cells. However, having the right amount of potassium in the body depends upon other electrolytes in the blood. Just like adults, children need potassium. Feeding your child a variety of foods as part of a healthy, well-balanced diet can help maintain their potassium levels.
Function
Potassium plays a crucial role in normal heartbeat rhythm, smooth muscle contraction, blood pressure control and nervous system and heart function; making it an important component in muscular and digestive health. Potassium works closely with sodium to help the body maintain an appropriate balance of water in the blood and body tissues. Potassium regulates pH balance, converts glucose to glycogen for energy and is needed for kidney and liver health.
Adequate Intake
In 2004, the Food and Nutrition Board of the Institute of Medicine established an adequate intake level, or AI, for potassium. This level reflects the amount of potassium that is needed to lower blood pressure, reduce salt sensitivity and lower the risk of kidney stones. Infants from birth to 6 months require 400 mg, while infants from 6 months to 1 year require 700 mg of potassium daily. Children ages 1 to 3 years need 3,000 mg, children ages 4 to 8 years 3,800 mg, and children ages 9 to 13 years 4,500 mg of potassium per day. Individuals age 14 and older need 4,700 mg of potassium each day on average.
Potassium-Rich Foods
Although many foods are rich in potassium, most Americans, including children, do not meet their daily nutritional needs. Fruits and vegetables are the best sources of potassium. Feed your child fruits such as bananas, citrus fruits and juices, tomatoes and melon; vegetables including leafy greens, potatoes, squash and vegetable juice; legumes like lima beans, dried peas and lentils; nuts and seeds and certain cereal grains. Milk, meat and fish also contain potassium, but it is as not as readily absorbed. In general, a serving for children is equal to 1/2 cup fresh, frozen or canned fruit, 1/2 cup cooked vegetables or legumes, 1 cup leafy greens, 4 oz 100 percent fruit or vegetable juice, 1/4 cup nuts or seeds and 1/2 cup cereal grains.
Disease Prevention
Evidence from the Linus Pauling Institute suggests that getting the recommended amount of potassium each day is associated with the decreased risk of stroke, hypertension, osteoporosis and kidney stones. Additionally, regular consumption of fruits and vegetables high in potassium is linked with the reduced risk of cardiovascular disease. Increasing your child's intake of potassium-rich foods such as fruits, vegetables and nuts may help extend this protective effect of sufficient potassium levels into childhood as well as adulthood.
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