Potassium what is it good for

Fun fact: Older guidelines recommended 4, milligrams per day, but the National Academies of Sciences, Engineering, and Medicine updated the number in Spuds are a smart choice — just leave the nutrient-rich skins intact.

A medium baked potato with the skin on contains more than milligrams of potassium. A sweet potato with skin? More than milligrams.

Beans are a good source of potassium. White beans and adzuki beans have around milligrams per half-cup serving. Pinto beans, navy beans, lima beans and Great Northern beans all have more than milligrams per half-cup. Soybeans aka edamame, aka delicious and lentils are also good sources of potassium.

People often reach for whole fruit over juices since whole fruits are a good source of fiber. Prune juice and carrot juice both pack a serious potassium punch: About milligrams for a cup of carrot juice and more than milligrams for the same amount of prune juice.

Orange juice and pomegranate juice are also good picks, each containing around milligrams per cup. Taylor recommends watching your portions though because of the sugar content. Popular fish like salmon, mackerel, halibut, tuna and snapper all have more than milligrams of potassium in a 3-ounce filet.

Chowder more your thing? Just 3 ounces of canned clams will get you upwards of milligrams. Popeye had the right idea. In the past, the FDA ruled that some oral drug products that contain potassium chloride and provide more than 99 mg potassium are not safe because they have been associated with small-bowel lesions.

They have required some potassium salts which exceed 99 mg to be labeled with a warning of small-bowel lesions. However, they have not issued a ruling about whether dietary supplements containing more than 99 mg should carry a warning label. The potassium content of these products varies widely, and labels should be read carefully, especially for those people who have an increased risk of hyperkalemia.

Keep in mind that the percentage of absorption of supplements will vary based on the type of potassium derivative. For more information on potassium supplements, the National Institutes of Health has provided more information with their Dietary Supplement Label Database. If your potassium levels are inadequate due to a medical condition, your healthcare provider will likely write you a prescription for potassium.

If this occurs, she or he will monitor your blood levels closely to make sure they do not exceed the limit. According to the USDA nutrition database, the following are foods high in potassium. See below for a list of these foods followed by the amount of potassium each contains. Some processed and packaged foods also contain added potassium salts or naturally occurring potassium such as dried beans and whole grains. If you must monitor your potassium intake, be mindful of labels.

This is typically found in foods such as cereal, snack foods, frozen foods, processed meat, soups, sauces, snacks, and meal bars. You may also find added potassium in products such as Emergen C. When do I need to supplement with potassium?

It's not recommended for your overall health to have deficient potassium levels. However, most diets that are insufficient in potassium usually do not impair blood levels of potassium.

In this case, it is encouraged for people to increase their intake of potassium-rich foods, such as fruits and vegetables. For those people with increased risk of developing hypokalemia low levels of potassium in the blood , a potassium supplement may be necessary. People who are most at risk of developing this condition include those people with inflammatory bowel disease, those taking potassium wasting diuretics, those people that drink alcohol excessively, severe vomiting or diarrhea, overuse or abuse of laxatives, anorexia nervosa or bulimia, or congestive heart failure.

Before beginning any type of supplement, make sure you clear it with your healthcare professional. Excessive intake of potassium can be hazardous to your health. Can eating too much licorice cause hypokalemia? There has been some information that suggests the habitual consumption of large amounts of black licorice has resulted in low levels of potassium in the blood. The actual dose has not been determined.

Does cooking foods change their potassium content? Boiling vegetables for long periods of time can reduce the potassium content by leaching it into the water.

Potassium is an abundant mineral that is important for health and well-being. Established studies have shown the benefits of increased potassium intake on the reduction of blood pressure, heart disease, stroke, and kidney stones. The best way to achieve your potassium needs is to eat a diet rich in fruits, vegetables, legumes, whole grains, and certain protein sources like salmon.

Anyone taking potassium supplements should be monitored and guided by a health professional. Careful attention to processed food labels is warranted, especially for those people with kidney disease who are at increased risk of developing hyperkalemia. Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life.

Aburto, et. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. DOI: A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med. Ferraro PM, et. October , 11 10 ; DOI: Granchi, D, et.

Linus Pauling Institute. Macdonald, HM, et. Effect of potassium citrate supplementation or increased fruit and vegetable intake on bone metabolism in healthy postmenopausal women: a randomized controlled trial.

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See which vitamins our registered dietitian recommends as the best for…. Health Conditions Discover Plan Connect. A Detailed Review. The importance of potassium is highly underestimated. This article provides a detailed review of potassium and what it does for your health. What Is Potassium? Share on Pinterest. It Helps Regulate Fluid Balance. Eating a potassium-rich diet and staying hydrated can help maintain good fluid balance.

Summary: Fluid balance is affected by electrolytes, mainly potassium and sodium. Eating a potassium-rich diet can help you maintain a good fluid balance. Potassium Is Important for the Nervous System. The nervous system relays messages between your brain and body. Getting enough potassium from your diet can help you maintain healthy nerve function.

Summary: This mineral plays an essential role in activating nerve impulses throughout your nervous system. Nerve impulses help regulate muscle contractions, the heartbeat, reflexes and many other processes.

The nervous system helps regulate muscle contractions. Summary: Potassium levels have a significant effect on muscle contractions. Altered levels can cause muscle weakness, and in the heart, they may cause an irregular heartbeat. Health Benefits of Potassium.

Consuming a potassium-rich diet is linked to many impressive health benefits. May Help Prevent Osteoporosis Osteoporosis is a condition characterized by hollow and porous bones.

May Help Prevent Kidney Stones Kidney stones are clumps of material that may form in concentrated urine Summary: A potassium-rich diet may reduce blood pressure and water retention, protect against strokes and help prevent osteoporosis and kidney stones. Sources of Potassium. Beet greens, cooked: mg Yams, baked: mg Pinto beans, cooked: mg White potatoes, baked: mg Portobello mushrooms, grilled: mg Avocado: mg Sweet potato, baked: mg Spinach, cooked: mg Kale: mg Salmon, cooked: mg Bananas: mg Peas, cooked: mg On the other hand, over-the-counter supplements are not a great way to increase your potassium intake.

Summary: Potassium is found in a variety of fruits, vegetables and fish like salmon. Most health authorities suggest getting 3,—4, mg of potassium daily.