A vital mineral for life to exist, potassium facilitates the actions of your kidneys, muscles, heart, as well as the operations of your nervous and digestive systems. The nutrient is present in a variety of foods, including bananas and watermelons. Supplementation is usually unneccessary. If you are concerned about your blood supply of potassium, consult your doctor. Supplement the mineral if she finds a medical reason for it.
Potassium in Bananas
The amount of potassium you get in a serving of food varies with its size. The type of soil a plant grows in also determines how much nourishment it offers. In general, a medium banana has 422 mg of potassium. Bananas also contain a number of other minerals, including magnesium, calcium and iron. Several of the B-complex vitamins, as well as A, C, E and K, are present in a banana.
Potassium in Watermelons
Two cups of watermelon pieces provide 320 mg of potassium, making the medium banana seem like a better deal. Watermelon offers more vitamin A, iron and zinc. The best strategy is to vary the foods you eat from day to day to guarantee you get all the nutrients you need from the different sources available.
Recommended Potassium Intake
The Food and Nutrition Board of the Institute of Medicine recommends that newborns start out by getting 400 mg of potassium daily in the breast milk or formula. When babies turn 7 months old, their need for the mineral almost doubles as it changes to 700 mg daily. Between 1 year and 3 years old, children require 3,000 mg of this mineral. Potassium intake should rise to 3,800 mg on their 4th birthday. Provide 9 year olds 4,500 mg of the nutrient. From 14 years of age through adulthood, individuals require 4,700 mg of potassium.
Beyond Bananas and Watermelons
You cannot get an adequate daily intake of this mineral from one medium banana or watermelon slice. Rather than alternating between large amounts of those two fruits, expand your menu to include other potassium sources such as tomatoes, raisins, sunflower seeds and spinach. Oranges, artichokes and almonds also contain the nutrient.
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