Hello,
I recently teamed up with Bottom Line Health to discuss everything you want to know about the mineral potassium.
You can read it here or below.
You likely think of potassium as an essential mineral, but it’s more accurate to say it is an electrolyte—an electrically charged particle—integral to a wide range of body functions. That’s why having normal potassium levels is key to good health, explains Lisa Young, PhD, RDN.
Why You Need Potassium
Every cell in the body requires potassium. Among its most important roles, potassium helps to…
- Maintain the right fluid and pH balance in the body (it neutralizes the body’s acid load).
- Assist in transmitting nerve signals that your muscles (including your heart) need to contract and move.
- Regulate blood pressure and, in turn, lower risk for stroke and heart disease.
- Prevent bone calcium depletion, which helps maintain bone density and reduce risk for kidney stones (one consequence of bone calcium loss).
- Keep blood sugar in check.
What to Know About Potassium Levels
Potassium is measured as part of the basic metabolic panel (BMP) blood test, which provides a snapshot of kidney health, among other indicators, and includes levels of other key electrolytes such as sodium, calcium and chloride as well as blood sugar. This test is generally done yearly…more often if you have kidney disease or another condition.
Some symptoms of high and low potassium are the same—fatigue, nausea and muscle weakness. If your potassium level is high—a condition called hyperkalemia—you also might experience arrhythmia, an unusual heart rate or rhythm. If it’s too low—called hypokalemia—you may get muscle cramps or twitches and have an irregular heartbeat. Because both hypo- and hyperkalemia can be a sign of kidney disease or another health condition, your doctor likely will want to investigate the cause.
In general, women need 2,600 mg (2,900 mg if pregnant and 2,800 mg if breastfeeding) and men need 3,400 mg of potassium each day. But many people fail to get enough, mostly because they come up short on fruits and vegetables, some of the richest sources.
The easiest way to ensure that you get the suggested daily intake is to eat a different high-potassium food at every meal and snack rather than rely on supplements. Though you might think of bananas as a good source, you’d need to eat six a day to satisfy your daily potassium requirements. Fortunately, potassium is plentiful in many other foods.
Top fruits…
- Guava, 1 cup, 688 mg
- Pomegranate juice, 1 cup, 533 mg
- Banana, 1 medium, 451 mg
- Cantaloupe, 1 cup, 473 mg
- Unsweetened coconut water, 1 cup, 396
- Dried apricots, 1/4 cup, 378
- Prunes, 1/4 cup, 319 mg
Other good sources include raisins, oranges and orange juice, and grapefruit and grapefruit juice.
Top vegetables…
- Beet greens, 1 cup cooked, 1,309 mg
- Baked potato, 1 medium, 926 mg
- Yams, 1 cup cooked, 911 mg
- Acorn squash, 1 cup, 896 mg
- Spinach, 1 cup cooked, 839 mg
- Broccoli rabe, 1 cup cooked, 550 mg
- Tomatoes, 1 cup canned, 710 mg
- Carrots, 1 cup raw, 410 mg
- Avocado, 1/2 cup, 364 mg
Other good sources include other types of greens, cauliflower and red bell peppers.
- Lima beans, 1 cup cooked, 955 mg
- Split peas, navy and great northern beans, 1 cup cooked, 700 mg
- Edamame, 1/2 cup, 338 mg
Other good sources include black and fava beans.
Top dairy…
- Plain nonfat yogurt, 8 ounces, 625 mg
- Kefir, 1 cup, 399 mg
- Fat-free milk, 1 cup, 382 mg
Other good sources include low-fat milk and nonfat or low-fat Greek yogurt.
Top proteins…
- Clams, 3 ounces, 534 mg
- Tuna—specifically skipjack tuna, 3 ounces canned, 444 mg
- Rainbow trout, 3 ounces, 383 mg
Other good sources are all types of meats, poultry and fish with a 3-ounce serving containing 300 mg on average.
Note: Consider following the DASH diet, which emphasizes potassium-rich produce over high-salt foods to keep blood pressure in check.
Have a healthy week!
Warmly,
Lisa
Dr. Lisa Young
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