The human body needs potassium to help muscles contract, as well as to maintain fluid balance and normal blood pressure. Having normal potassium levels in the body helps the heart beat regularly. Potassium can help reduce your risk of kidney stones and also reduce bone loss as you age.
Potassium is a mineral that the body needs to function properly. It’s a type of electrolyte that helps nerves function, muscles contract and your heart rate stays steady, according to Medline Plusthe US National Library of Medicine.
According to the World Health Organization (WHO), low potassium intake is associated with several non-communicable diseases, such as hypertensioncardiovascular diseases, chronic nephrolithiasis and osteopenia.
What is the recommended daily amount of potassium?
In this regard, it is worth noting that according to the specialized Cigna Health portal, most people do not get enough potassium. These are the recommended amounts of this mineral according to the age of each person.
Recommended Potassium Intake (milligrams per day):
- From 1 to 3 years – 3,000 milligrams
- From 4 to 8 years old – 3,800 milligrams
- From 9 to 13 – 4,500 milligrams
- 14 and over – 4,700 milligrams
- Breastfeeding women – 5,100 milligrams
Pregnant women need the same amount of potassium each day as other women their age.
Diet is usually one of the most effective ways to increase levels of this mineral in the body. Among the products that contribute to this objective are:
- pistachios: They have considerable amounts of phosphorus and potassium, so they are recommended to improve mental health and enhance intellectual abilities. Phosphorus also helps strengthen bones, and potassium improves muscle performance, preventing cramps and pulls during sports activity.
- Almonds: Although a handful of almonds can immediately provide more than 800 milligrams of potassium, it is also important to monitor their caloric intake and salt content.
- Mushrooms: a 100-gram serving provides 418 mg of potassium, 21% of the mineral the body needs in one day.
- Potatoes: this food has a high content of this mineral; a medium potato is thought to contain 19% of the body’s daily potassium needs. The portal body mindindicates that if you want to take full advantage of the benefits of potatoes, it is better not to salt them.
- Plantain: Banana is one of the foods that contains the most potassium, as it has 358 milligrams of the mineral per 100 grams.
- Avocados: It is recommended because it contains 485 mg of potassium per 100 g. In addition, it provides the body with vitamin E and healthy fats. One of its best features is its versatility, it can be eaten in a salad, as guacamole or sliced for a sandwich.
- Spinach: in accordance with Medline PlusAmong the main sources of potassium are green leafy vegetables, such as spinach. A cup of this raw vegetable provides 167 milligrams of potassium.
- Hazelnuts: a 100-gram handful of this dried fruit provides the body with around 500 milligrams of potassium.
