Sources of Potassium

Potassium imbalance in the body can give rise to a number of health problems such as muscle weakness, fatigue, mood changes, hypertension and irregular heartbeats. However, we can maintain the potassium levels in the body through dietary intake. To find out about the sources of potassium, read on...

Human body consists of three main electrolytes, namely sodium, potassium and chlorides. Potassium is one of the important minerals, which plays a significant role in normal cellular function and metabolism. Potassium is mainly present inside your body's cells. One of the important functions of potassium is to maintain the cell electrical potential. Potassium is essential for regulating the activity of nerves and muscles. It is an important alkalizing agent and prevents hyper-acidity. It maintains proper electrolyte balance and acid-base balance in the body. Potassium promotes the secretion of hormones and prevents hormonal disorders. It helps the kidneys in detoxification of the blood. Potassium controls high blood pressure and minimizes the risk of stroke. It also maintains regular heartbeats. 

Normal level of serum potassium in the body is 3.5 to 5.0 mEq/L. Slight changes in the serum potassium levels can affect a number of body functions. High potassium levels are known as hyperkalemia, while decreased levels of serum potassium is referred to as hypokalemia. Potassium deficiency can cause muscle weakness, paralysis of muscles, fatigue, retarded bone growth, chronic diarrhea, cramping legs, hypertension, irregular heartbeats and heart problems. Hence, it is very important to maintain normal potassium levels for normal functioning of muscles and healthy body growth. Potassium can be obtained through a variety of dietary sources. Let’s understand what are the sources of potassium. 

Sources of Potassium 

For normal functioning of body cells, daily intake of about 3,500 milligrams of potassium is recommended for normal, active adults. Athletes need more amounts in order to replace the lost electrolytes. There are a number of foods that are rich in potassium. Whole foods are the best sources of natural potassium and it should be balanced with other essential vitamins and minerals. There are some major food groups such as root vegetables, fresh fruits, white meats and dairy products, which are rich sources of potassium. While consuming the potassium-rich foods, try to eat them raw as much as possible. You can also bake it or add in the soup. Boiling or frying reduces the amounts of potassium in these foods. 

Potassium is abundantly found in many foods, including fresh fruits and vegetables. Crimini mushrooms, raisins, chard and spinach are excellent sources of potassium. Vegetables such as peas, broccoli, potatoes, mustard greens, lima beans, winter squashes, sweet potatoes and green leafy vegetables are rich in potassium. Fruits that contain abundant of potassium include cantaloupe, banana, watermelon, citrus fruits, apricot, tomatoes, eggplants, bell peppers, prune, strawberries, oranges and kiwi. Dried fruits and dates are also rich sources of potassium. Dried apricots contain more amounts of potassium than the fresh ones. 

All meats including chicken and red meat as well as fish such as cod, tuna, salmon, sardines and flounder are also excellent sources of potassium. Soy products also provide large amounts of potassium. Dairy products including milk, cheese and yogurt are also rich in potassium.

Apart from these natural sources or food-based supplements, potassium can be obtained through dietary supplements in the form of potassium salts such as potassium bicarbonate and potassium chloride and potassium chelates such as potassium citrate and potassium aspartate. 

Increased intake of potassium-rich foods helps in lowering the risk of heart attack, stroke, osteoporosis and kidney stones. It also helps maintain normal blood pressure. However, patients on kidney dialysis due to kidney failure should not eat these foods in excess amount. These dietary sources of potassium also contribute to a balanced and healthy diet, which is beneficial for overall health.