Potassium works with sodium to regulate the body's waste balance and normalize heart rhythms. It is needed for many functions such as growth, building muscles and transmission of nerve impulses.

Potassium is lost in excessive sweating and urine and so foods like bananas are important for sports. Furthermore, if you are suffering from vomiting or diarrhea you may require more potassium. It preserves proper alkalinity of body fluids and assists in reducing high blood pressure along with promoting healthy skin. Potassium also stimulates the kidneys to eliminate poisonous body wastes.

Importance of Potassium:
classified as an electrolyte
involved in both electrical and cellular functions

Good sources of Potassium are:
fruit
fish
whole grains

Deficiency of Potassium may cause:
poor reflexes
nervous disorders
respiratory failure
cardiac arrest
muscle damage

Adequate Intake (AI) for Potassium:
children 1-3 yrs 3.0 g
children 4-8 yrs 3.8 g
children 9-13 yrs 4.5 g
Males 14-70+ yrs 4.7 g
Females 14-70+ yrs 4.7 g
Pregnancy 19-50 yrs 4.7 g
Lactation 19-50 yrs 5.1 g

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Nutrition Facts

Use the links below to find the Nutrition Facts for all of the major vitamins, minerals, amino acids and nutrients that are required by the body.

calories, fat, carbohydrate, high protein food, high fiber food, low carb food, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended dietary allowance

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