Potassium is essential to the normal functioning of the human body, and it plays a variety of roles in accomplishing this.
It is a crucial element in sustaining the ate content of cells, enabling muscles to contact transmitting electrical impulses within the heart and conducting nerves impulses.
Although the food manufacturers often added sodium to processed foods, they do not routinely add potassium.
If the person diet includes a lot of processed foods, it may fail the potassium recommendations. Based on studies showing that potassium blunts the blood pressure rising effects of salt.
Human require an average daily intake of 2,700 to 3,500 mg potassium to maintain adequate total body potassium balance.
Dietary Reference Intake suggested a target intake level of 4,700 mgs per day for adults.
Potassium deficiency symptoms include: nausea, vomiting, which can lead to further potassium losses; listlessness; feeling of apprehension; muscle weakness, muscle spasms and cramps.
It is safe and healthy to eat high amounts of potassium in the diet. Potassium is found in a wide range of foods.
Fresh vegetables and fruits, especially potatoes, spinach, melons and bananas are major dietary sources of potassium.
People who eat large amounts of fruits and vegetables have a high potassium intake of about 10 grams daily.
Fresh meat, milk, coffee and tea also contain significant potassium. Milk is the principle source of diet which represent 35 – 40 % of the total exposure of potassium.
Many but not all salt, substitutes contain potassium chloride.
Generous intake s of fruits and vegetables as recommended by the MyPyramid food guidance system, will help increase potassium intake.
Dietary Recommendation and Sources of Potassium
