How a lot potassium do you want per day? Meals to eat, moreover bananas

admin May 12, 2023May 12, 2023

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Potassium is a vital mineral and electrolyte wanted for all types of bodily capabilities – not only for running a marathon or lifting weights (though electrolytes can be lost in sweat.)

It’s necessary to maintain potassium inside an optimum vary as a result of low (hypokalemia) and excessive (hyperkalemia) potassium ranges may end up in uncomfortable signs and even life-threatening problems.

To seek out out every thing it’s worthwhile to find out about potassium, we spoke with Dr. David Nazarian, a board-certified inside medication specialist and founding father of VitaminMD.net, and Dr. Travis Nemkov, assistant analysis professor in biochemistry and molecular genetics on the College of Colorado Anschutz Medical Campus.

What does potassium do within the physique?

Nazarian says that potassium is an important mineral that performs numerous roles in our our bodies, akin to:

regulating the center’s electrical exercise
regulating the alternate of fluids inside cells
sustaining normal blood pressure
facilitating correct nerve perform

What’s the regular vary for potassium?

Nazarian says the traditional vary for potassium is 3.5-5.2 mEq/L. (This may be decided by way of a blood pattern.) He explains {that a} low potassium stage can result in:

hypertension (which will increase the danger of coronary heart illness and stroke)
irregular coronary heart rhythms or arrhythmias
muscle weak spot and spasms which will result in paralysis
improve the danger of kidney harm in addition to GI signs akin to constipation and stomach cramping

Moreover, he says that top ranges of potassium may end up in:

life-threatening arrhythmias (irregular coronary heart rhythm)
sudden cardiac dying
shortness of breath
nausea and vomiting

Nemkov notes that top potassium is, “fairly uncommon and is determined by poorly functioning kidneys. Excessive dietary consumption doesn’t usually pose a threat as a result of the surplus quantity is eradicated by the kidneys.” In sufferers with superior kidney illness, potassium can construct up within the blood, which is a medical emergency. They might want a process known as dialysis to take away the surplus potassium.

How a lot potassium do I want per day?

Nazarian says, “The beneficial quantity of potassium you must take is determined by your age. The approximate quantity of potassium every day for a male grownup is 3,400 mg and for the feminine grownup is 2,600 mg.”

What meals has probably the most potassium?

In case your first thought was bananas – you’re shut! Bananas are an excellent supply of potassium, with round 422 mg per banana. Nevertheless, in line with a listing compiled by the Mayo Clinic, the acorn squash takes the cake, with round 896 mg of potassium per cup (cooked.)

Each Nazarian and Nemkov say that these meals have good quantities of potassium:

Leafy greens
Legumes like beans and lentils
Nuts
Squash
Dairy
Avocados
Bananas
Oranges
Potatoes
Dried fruits like apricots, prunes, and raisins

Electrolyte drinks also can assist replenish electrolytes that could be misplaced due to sweat or sickness. A few of these merchandise can include plenty of sugar, which can be OK for those who’re vigorously exercising, however is probably not the most effective for those who’re simply hanging out. Speak to your physician in case you have questions on the way to improve your potassium consumption.