Why We Need Potassium

While many of us know bananas contain potassium, we may not know much more about it or why we need it. Potassium is “a soft, silvery-white mineral found naturally in the earth, and it's critically important to the function of certain processes in the human body.” It also functions as an electrolyte, and is critical to the conduction of electrical signals throughout the body.  

Along with chloride and salt, potassium is an essential, integral part of every cell, making cell growth and nerve signaling possible. It helps generate muscle contractions; regulate the heartbeat; build proteins from amino acids and metabolize carbohydrates for energy. 

Given the importance of potassium, luckily it is water soluble, easily absorbed and found in many foods. The National Institutes of Health Office of Dietary Supplements says adults aged 19 and older should consume 4,700 milligrams of potassium daily. For context, a medium-sized banana contains about 400 mgs of potassium. A whole avocado contains 975 mg and a large white potato has 1,500 mg.  Some other foods containing potassium are leafy greens, peas, pumpkins, oranges, grapefruits, kiwis and melons. Seafood, meats, dairy, sunflower seeds, pumpkin seeds and nuts are other healthy choices.   

Not getting enough potassium can cause a condition known as hypokalemia. Common symptoms include muscle weakness, twitching or cramping (especially at night), or an abnormal or irregular heart rate. Too much potassium can cause hyperkalemia, resulting in weakness and fatigue; numbness and tingling in the limbs and extremities, nausea and chest pain. Potassium-sparing blood pressure medications can elevate your risk of hyperkalemia.

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Source: health.usnews.com/health-care/patient-advice/articles/a-potassium-primer