Rama Dental Clinic
Potassium - An Essential Nutrient
Potassium (K) is a crucial mineral and electrolyte in the human body, playing a vital role in various physiological functions.
Importance of Potassium
Potassium is essential for neural, cardiac, muscular functions, hormone secretion, blood pressure control, bone health, and much more.
Recommended Intakes
Potassium intake recommendations vary based on age and sex. The Adequate Intake (AI) values are:
- 0-6 months: 400 mg
- 7-12 months: 700 mg
- 1-3 years: 3,000 mg
- 4-8 years: 3,800 mg
- 9-13 years: 4,500 mg
- 14+ years: 4,700 mg
- Pregnant: 4,700 mg
- Lactating: 5,100 mg
Sources of Potassium
Potassium is found in various foods, including fruits, vegetables, dairy, meat, and beverages. Below is a list of selected potassium-rich foods:
| Food | Milligrams (mg) per Serving | Percent Daily Value (%DV) |
|---|---|---|
| Apricots, dried (½ cup) | 1,101 | 31 |
| Lentils, cooked (1 cup) | 731 | 21 |
| Prunes, dried (½ cup) | 699 | 20 |
| Potato, baked (1 medium) | 610 | 17 |
| Banana (1 medium) | 422 | 12 |
| Milk (1 cup) | 366 | 10 |
| Spinach, raw (2 cups) | 334 | 10 |
| Salmon, cooked (3 oz) | 326 | 9 |
| Yogurt, nonfat (6 oz) | 330 | 9 |
| Tomato (1 medium) | 292 | 8 |
Conclusion
Potassium intake should be balanced, neither too high nor too low, as both extremes have consequences. Stay tuned for our next discussion on potassium deficiency and excess effects.