Potassium (K+)

ExRx.net > Nutrition > Micronutrients > Mineral

Functions regulation of fluid balance cells and blood nerve impulse transmission muscle contraction function of heart and kidneys Deficiency muscle weakness irregular heart beat kidney damage deficiency most often seen in people taking diuretics dehydrated from prolonged diarrhea Good Sources Natural bananas citrus fruits fresh vegetables potatoes legumes whole grains milk and dairy products meats, fish nuts, seeds Food Quantity mg Banana 1 medium 422 Milk, non-fat 1 cup 406 Potato, with skin 1 medium 610 Spinach, cooked 1/2 cup 419 Sunflower seeds 1 oz 262 Artificial Wheat germ Adequate Intakes (AI) Males and Females (19-51+ yrs.) 4,700 mg (4.7 g ) 2,000 mg Children 10-18 yrs. 2,000 mg 6-9 yrs. 1,600 mg 2-5 yrs. 1,400 mg 1 yr 1,000 mg Infants 7 mths-1 yr 700 mg birth-6 mths 500 mg Varied values reflect different references Tolerable Upper Intake Levels (UL) Adults (19 to 50 yrs) not yet determined Intakes above UL may lead to negative health consequences. Supplementation Not ussually recommended. Take only under a doctors advice and supervision