Potassium is the major ion present in the intracellular fluid. Along with sodium, it is needed to maintain water balance, osmotic equilibrium and acid-base balance. Along with calcium, it is important in the regulation of neuromuscular activity. Potassium also promotes cellular growth. The potassium content of muscle is related to muscle mass and glycogen storage; therefore, if a muscle is being formed, an adequate supply of potassium is essential. The minimum potassium requirement for teenagers between the ages of 14 and 18 years is 4,700 milligrams per day. Teenagers aged 13 years need 4,500 milligrams per day.
Good Sources of Potassium
Potassium can be found in most fruits, vegetables and meats. Good sources of potassium are bananas, cantaloupes, oranges, apricots, kiwis, tomatoes, potatoes, avocados and spinach. Active teenagers have an increased need for potassium, as they lose potassium through sweat. Processed foods are not good sources of potassium. To help your child get enough potassium, serve at least one fruit or vegetable at every meal and snack, and encourage your child to eat a balanced diet with fewer processed foods.
Potassium Deficiency
A low blood potassium level is known as hypokalemia. A common cause of hypokalemia is gastrointestinal disturbance resulting in diarrhea. Diarrhea coupled with poor intake of potassium-rich foods or beverages can cause deficiency. Potassium deficiency in teenagers can lead to many diseases and conditions that are common to adults, such as hypertension, heart disease, weight gain and depression. Common symptoms of potassium deficiency include physical weakness, fatigue, heart irregularities and problems with muscular coordination.
Potassium Toxicity
Too much potassium in the blood is known as hyperkalemia. Common causes include reduced kidney function, abnormal breakdown of protein and severe infection. Increased potassium levels can cause cardiac arrhythmia. Signs and symptoms of hyperkalemia include muscle cramps, weakness in the lower extremities, nausea, diarrhea, low blood pressure, low heart rate and abnormal electrocardiogram. However, hyperkalemia is not very common in healthy teenagers, and the body does not store potassium. It is highly regulated by healthy kidneys.
Adequate Potassium Intake
Potassium is readily absorbed from the small intestine. Eighty to 90 percent of ingested potassium is excreted in the urine. The kidneys maintain normal blood levels through their ability to filter, reabsorb and excrete potassium as needed. Keep in mind that the nutrition labels do not list the exact amount of potassium in a particular food item. Therefore, encouraging your teen to eat a well-balanced diet that includes fruits, vegetables, dairy products and meat will provide the potassium needed to support growth and normal physical activity.
References
- U.S. Department of Agriculture: USDA Dietary Reference Intakes: Recommended Intakes for Individuals
- Krause's Food, Nutrition and Diet Therapy, 10th Edition; L. Kathleen Mahan and Sylvia Escott-Stump
Member Comments