Good Sources of Potassium

Get the facts about potassium and take in some great dietary sources of this nutrient.

Potassium is a mineral that the majority of us get each day through the foods we routinely eat — and that’s a good thing.

“Potassium is a mineral essential for good health,” clarifies Alexa Schmitt, a clinical nutritionist at Massachusetts General Hospital. “It helps in keeping up heart health by controlling the fluid balance in the body.”

Potassium is classified as an electrolyte, which implies that it carries an electric charge in your body.

The body needs balanced amounts of electrolytes — including potassium, sodium, magnesium, and others — to keep the blood chemistry at the correct levels with the goal that your body can function at its best.

Potassium likewise enables your body to give the protein you eat something to do, building muscle, bones, and different cells.

Who Needs to Pay Attention to Potassium?

Despite the fact that potassium helps our bodies from multiple points of view, Schmitt says she can’t just make a sweeping proposal about eating more potassium. That is on the grounds that distinctive individuals require different amounts of potassium, contingent upon their overall health.

So who needs to watch their potassium intake?

  • People with kidney disease are in danger of having excessively potassium in the blood. They have a tendency to hold potassium on the grounds that their kidneys don’t dispose of additional potassium as ordinary kidneys would. Hyperkalemia, or elevated amounts of potassium in the blood, can be caused by various things (counting certain drugs and hormonal inadequacies), however kidney disease is the most common culprit. Large amounts of potassium can prompt irregular heartbeats. In this manner, your specialist may occasionally check your potassium levels, especially if you have kidney disease.
  • People with high blood pressure are at expanded hazard for having low potassium levels (hypokalemia) since some high blood pressure medications can deplete potassium levels in the blood. Different conditions that can cause low potassium include vomiting, diarrhea, and eating disorders. Certain laxatives and diuretics been found to cause low potassium as well. Low potassium is portrayed by weakness, fatigue, constipation, and muscle cramps. In the event that your potassium level turns out to be too low, it can likewise influence your pulse. Talk with your specialist about checking your potassium levels if you take high blood pressure medication or have a condition that may cause low potassium.
Foods High in Potassium

In spite of the fact that many individuals connect bananas with potassium, there are various different sustenances that are high in potassium, which Schmitt characterizes as having atleast 350 milligrams of potassium for each serving.

In addition to bananas, Schmitt’s high-potassium food top choices incorporate dried apricots, cantaloupe, beets, figs, honeydew melon, and orange juice.

“Cantaloupe and honeydew are great [for potassium] in light of the fact that individuals have a tendency to eat more cantaloupe in one sitting than they would bananas or dried apricots,” she says. Different foods that are high in potassium include potatoes (with the skin on), soy products, dairy products, and meats.

A large number of us as of now enjoying foods that are high in potassium, if you’re stressed about your potassium intake on account of conditions, for example, high blood pressure or kidney disease, converse with your specialist or see a nutritionist. They can enable you to plan a healthy diet.