Potassium
Potassium is an essential electrolyte mineral that regulates fluid balance, nerve signals, and muscle contraction, and helps lower blood pressure by offsetting sodium. The Adequate Intake is 3,400 mg for men and 2,600 mg for women. Most people consume less than recommended.
- Unit
- mg
- RDA (adult)
- 3400 mg
- Functions
- Maintaining fluid and electrolyte balance, Nerve impulse transmission, Muscle contraction, including the heartbeat, Counteracting sodium's effect on blood pressure
- Food sources
- Bananas, Potatoes, Beans, Leafy greens, Avocado, Oranges, Yogurt
- Deficiency
- Hypokalemia: muscle weakness, cramps, fatigue, constipation, and abnormal heart rhythms.
- Excess
- Excess (hyperkalemia), usually from kidney impairment, can cause dangerous heart rhythm disturbances.
Richest foods
| Pistachios, Raw | Nuts & seeds | 1025 mg |
| Salmon, Atlantic, Wild, Cooked | Seafood | 628 mg |
| Coconut Water, Unsweetened | Beverage | 600 mg |
| Potato, Baked | Grain | 535 mg |
| Tuna, Yellowfin, Cooked | Seafood | 527 mg |
| Orange Juice, Raw | Beverage | 496 mg |
| Avocado, Raw, All Varieties | Fruit | 485 mg |
| Sweet Potato, Baked | Grain | 475 mg |
| Sweet Potato, Baked in Skin | Vegetable | 475 mg |
| Pollock, Atlantic, Cooked | Seafood | 456 mg |
| Chocolate Milk, Lowfat | Beverage | 425 mg |
| Milk, Nonfat (Skim) | Beverage | 382 mg |
Amount per food's listed serving.