Are you looking for the Foods High In Potassium? Here is the complete list of potassium rich foods for your healthy life.
Potassium is one of the chemical elements. Its chemical properties are similar to sodium. Potassium ions are essential for the normal functionality of all living cells.
According to the World Health Organization (WHO), the recommended intake of Potassium is 3,510 mg of potassium per day . WHO also states that most people in the world fail to meet this recommended intake.
The National Health and Nutrition Examination Survey (NHANES) recommends consuming 4,700 mg of potassium per day.
The survey conducted by National Health and Nutrition Examination Survey (NHANES) shows that the average potassium consumption for Americans is only 2,640 mg of potassium per day.
This survey also concludes that only 2% of the people in America meet this minimum consumption.
- High sources of Potassium
- Normal potassium level in Human Body
- A Complete List of Foods High In Potassium
- Health Benefits of Potassium
- Low potassium level
High sources of Potassium
The below sources are the high potassium foods.
- Leafy Greens
- Citrus Fruits
- Root Vegetables
- Fruits from vines
Normal potassium level in Human Body
According to the U.S. National Library of Medicine,
- The normal range: 3.7 to 5.2 mEq/L.
- Low Potassium level: Below 3.5 mEq/L.
- High Potassium level: Above 5.5 mEq/L
Note: mEq/L = milliequivalent per liter
A Complete List of Foods High In Potassium
Here is the complete list of foods high in potassium with their calories.
Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17.
Health Benefits of Potassium
There are numerous health benefits associated with potassium. Here I listed the benefits of consuming potassium to your body and mind.
Better Brain Function
Potassium helps to send more oxygen to your Brain. Thereby it works more than usual.
Low risk of Cardio Problems
Potassium reduces the stress on your heart and arteries. It also reduces the Blood Pressure. It normalizes your heart beat rate.
Maintains the fluid content
Potassium helps to maintain the fluid on your body and balances the electrolyte content. It decreases the risk of kidney stone.
Healthy Muscle Function
Potassium helps to maintain a healthy muscle function. It repairs the damaged muscle cells and brings back to the normal function.
You can get Stronger Bones
Like calcium, Potassium is also necessary to maintain stronger bones. It helps the bones to observe correct minerals at the correct time to grow strong.
Maintains Good Blood Pressure
Potassium helps in maintaining balances blood circulation. Hence, your blood pressure level is in balance.
Increase the Metabolism
Potassium helps in increasing your body metabolism.
Better Nervous System
It helps the tissues in your nerves to function properly without any problem.
Boosts your mental Ability
Potassium intake would reduce your stress, depression, confusion, and anxiety.
Low potassium level
Low potassium level (less than 2.5 mmol/L) is medically called as hypokalemia. This indicates that the amount of Potassium in your blood is lower than the normal level.
Causes of Low Potassium
Here I listed the causes of low potassium content in your body.
- Chronic kidney disease
- Consumption of Excess Alcohol
- Diabetic ketoacidosis
- Excessive laxative use
- Excessive Sweating
- Low intake of Folic acid
- Usage of few Antibiotics
- Water Pills
Symptoms of Low potassium
Here I listed the possible symptoms of low potassium content in your body.
- Muscle damage
- Muscle spasms
How to get rid of Low Potassium Deficiency ?
It’s simple. Take more amount of foods high in potassium to stay away from those deficiency diseases.
Consume the above-mentioned potassium rich foods and get rid of the deficiency problems. Your body will function as usual without any problem due to these foods.
Foods high in potassium are essential for your body to do its usual functions without any delay. Consume rich sources of potassium foods.
REFERENCES:. http://www.who.int/nutrition/publications/guidelines/potassiumintakeprintversion.pdf . http://www.ars.usda.gov/SP2UserFiles/Place/80400530/pdf/DBrief/10potassiumintake0910.pdf