rich potassium foods list

Evidence Based

Introduction

Potassium is an essential nutrient present in all body tissues. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions.

Potassium has a strong relationship with sodium but has opposite effects on the body as high potassium intake may offset some of the sodium in the diet. [1,3,4]

  • Potassium is absorbed in the small intestine via passive diffusion. [1]
  • About 85-90% of potassium consumed is absorbed. [1,2]
  • After a meal, potassium is absorbed and rapidly enters the extracellular fluid. [5]
  • The total amount of potassium in the human body is approximately 140g (for a 175-pound adult). [1,5]
  • Also, almost 98 per cent of total body potassium is found within cells. [3,5]
  • Most of the body potassium is located in the muscle (70%), with lower amounts present in the bone, liver, skin and red blood cells. [5]
  • Potassium is usually excreted in the urine, some excreted through stool and a very small amount through sweat. [1,5]
  • The total potassium excreted through urine is estimated to be around 77% and 92% of total dietary intake. [5]

Body Functions

Role in kidney and heart functions [1,3]

Essential for muscle contractions [1,3]

Transmission of nerve signals [3]
Supports normal blood pressure [4]
Maintain fluid levels inside cells [4]
Cell functions [1]
Regulates water balance [3]

Proper kidney and heart function [1,3]

Essential for muscle contraction [1,3]

Nerve Transmission[1,3]
Transmission of nerve signals [3]
Supports normal blood pressure [4]
Maintain fluid levels inside cells [4]
Cell functions [1]
Regulating water balance [3]

Adequate Daily Intake

how much potassium is recommended daily
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Deficiency Symptoms

Increased blood pressure [1]
Kidney stone risk [1]

Bone turnover [1]

Salt sensitivity [1]
Hypokalemia [1]

Uinary calcium excretion [2]

Muscle weakness [2]
Glucose intolerance [2]
Increased blood pressure [1]
Kidney stone risk [1]

Bone turnover [1]

Salt sensitivity [1]
Hypokalemia [1]

Urinary calcium excretion [2]

Muscle weakness [2]
Glucose intolerance [2]

Potassium Food Sources

foods high in potassium
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Excessive Intake/ Toxicity Side Effects

Muscle Weakness [1]
Paralysis [1]
Heart Palpitations [1]

Paresthesias (a burning sensation in the extremities) [1]

Nausea [4]
Vomiting [4]
Shortness of breath [4]
Chest pain [4]
Muscle Weakness [1]
Paralysis [1]
Heart Palpitations [1]

Paresthesias (a burning sensation in the extremities) [1]

Nausea [4]
Vomiting [4]
Shortness of breath [4]
Chest pain [4]

Groups At Risk of Potassium Deficiency

Inflammatory bowel diseases in individuals

Potassium secretion increases in individuals with inflammatory bowel diseases because potassium is secreted within the colon normally and can lead to poor potassium status. [1]

Chronic diarrhoea can also possibly increase potassium excretion. [1]

African Americans

Since Africans Americans have lower potassium intake and are at a higher risk of elevated blood pressure, type-2 diabetes and salt sensitivity, an increased potassium intake is recommended. [1,2]

Potassium Interaction With Other Nutrients

  • Sodium chloride – Dietary potassium intake can increase urinary excretion of sodium chloride. [2]
  • Magnesium – Inadequate magnesium intake can lead to potassium deficiency. [1]
  • Calcium – Potassium depletion enhances the urinary loss of calcium. However, potassium supplementation can potentially decrease urinary calcium excretion. [5]

Nutrient Profiles For Food Groups

Fruits ( i )

Raw or frozen fruits – 225.43 mg
Canned fruits – 173.66 mg
Dried – 211 mg
Juice – 223 mg

Legumes ( i )

Flour – 1548 mg
Dry – 1488.24 mg
Raw – 751.92 mg
Cooked – 378.27 mg
Canned – 245.85 mg

Nuts & Seeds ( i )

Nuts – 552.16 mg
Seeds – 604.44 mg

Veggies ( i )

Dried – 749.68 mg
Raw or Frozen – 380.80 mg
Canned – 381.17 mg
Cooked – 444.69 mg

Cereal grains & Flour ( i )

Flour – 353.36 mg
Raw grains – 328.08 mg
Cooked – 80.95 mg

Oils ( i )

Hydrogenated oil – 0.58 mg
Cooking oils – 0.78 mg
Other edible oils – 0.79 mg

what do these number mean?

References

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