What Potassium Does for Your Body

Potassium is a mineral that is essential for good health. It is found in all cells and fluids in the body, and it plays a role in many important bodily functions, including:

* Muscle contractions: Potassium is necessary for proper muscle function, including the heart muscle.

* Nerve impulses: Potassium helps to transmit nerve impulses throughout the body.

* Fluid balance: Potassium helps to regulate the balance of fluids in the body.

* Blood pressure: Potassium can help to lower blood pressure.

* Bone health: Potassium is necessary for bone growth and strength.

Potassium is also involved in many other bodily functions, such as:

* Energy production: Potassium helps to convert food into energy.

* Metabolism: Potassium is involved in the metabolism of carbohydrates, proteins, and fats.

* Immunity: Potassium helps to support the immune system.

* Digestion: Potassium helps to promote healthy digestion.

* Skin health: Potassium can help to keep skin healthy and youthful.

Most people can get the potassium they need through a healthy diet that includes a variety of fruits, vegetables, and whole grains. However, some people may need to take a potassium supplement to ensure they are getting enough. This is especially true for people who:

* Have high blood pressure

* Are taking diuretics (water pills)

* Have kidney disease

* Are athletes or heavy sweaters

If you are concerned that you may be deficient in potassium, talk to your doctor. They can recommend a potassium supplement if necessary.

Foods high in potassium

Some foods that are high in potassium include:

* Fruits: Apricots, bananas, cantaloupe, citrus fruits, grapes, honeydew melon, kiwi, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, watermelon

* Vegetables: Artichokes, asparagus, avocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumbers, eggplants, kale, lettuce, mushrooms, peppers, potatoes, spinach, sweet potatoes, tomatoes, winter squash

* Beans and legumes: Black beans, chickpeas, kidney beans, lentils, lima beans, navy beans, pinto beans, split peas

* Nuts and seeds: Almonds, brazil nuts, cashews, hazelnuts, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds

* Dairy products: Milk, yogurt, kefir, cheese

* Whole grains: Brown rice, bulgur, oatmeal, quinoa, whole wheat bread, whole wheat pasta

Risks of potassium deficiency

Potassium deficiency is rare in healthy people who eat a balanced diet. However, potassium deficiency can occur in people who:

* Have high blood pressure

* Are taking diuretics (water pills)

* Have kidney disease

* Are athletes or heavy sweaters

Potassium deficiency can cause a number of symptoms, including:

* Muscle weakness

* Fatigue

* Nausea

* Vomiting

* Diarrhea

* Constipation

* Irregular heartbeat

* High blood pressure

In severe cases, potassium deficiency can even be fatal.

Getting the right amount of potassium

The recommended daily intake of potassium for adults is 4,700 milligrams. However, some people may need to consume more or less potassium. Talk to your doctor to find out how much potassium you need each day.

Most people can get the potassium they need through a healthy diet that includes a variety of fruits, vegetables, and whole grains. However, some people may need to take a potassium supplement to ensure they are getting enough. This is especially true for people who:

* Have high blood pressure

* Are taking diuretics (water pills)

* Have kidney disease

* Are athletes or heavy sweaters

If you are concerned that you may be deficient in potassium, talk to your doctor. They can recommend a potassium supplement if necessary.