Potassium is an essential macro-mineral of the human body, whose ingestion is important for maintaining normal health and well-being. As a major electrolyte, it is necessary for normal muscle, heart and nerve function, and is essential for maintaining normal hydration and blood pressure levels. As such, it is important to understand what are the recommended daily allowances of potassium and how it affects your health and well-being.
Why Is Potassium Important For Health?
Potassium aids in many important functions including regulating blood pressure, controlling the balance and hydration of the body, acting as a nerve transmission agent and muscle contraction mediator, and helping the kidneys eliminate waste. Potassium is also a mineral which can help prevent various diseases, including heart disease, cancer, and stroke. In addition, potassium helps to regulate blood glucose levels and reduce acidity in the body. Moreover, it has been found to increase bone density and lessen chronic physical fatigue.
What Are The Recommended Potassium Intake?
The recommended daily allowances of potassium are 4700 milligrams per day for adults. This daily intake of potassium can be easily obtained by consuming a variety of foods all of which contain different amounts of potassium. Fruits and vegetables are the best sources of potassium, providing up to 475 milligrams of potassium in a medium-size serving. Whole grains, nuts, and legumes also provide potassium, although in smaller amounts, while dairy products also contain potassium, although in much lesser amounts.
Foods Rich In Potassium:
Fruits and vegetables are the best sources of potassium. Some of the foods with the highest potassium content include bananas, prunes, potatoes, tomatoes, spinach and sweet potatoes. Other sources of potassium include legumes, such as beans and lentils. Soybeans and peanuts are especially rich sources of potassium. Nuts, seeds, and dairy products also contain potassium.
What Are The Potential Benefits of Potassium?
Potassium has been known to offer many benefits to the body. It helps to regulate blood pressure, reduce the risk of stroke and heart diseases, reduce acidity in the body, increase bone density, and decrease chronic physical fatigue. Potassium also helps to regulate kidney function and improve mental clarity. Furthermore, potassium helps to reduce bloating, cramps, and other digestive issues.
In conclusion, potassium is an essential mineral that is necessary for normal health and well-being. Its daily consumption helps to regulate blood pressure, reduce the risk of stroke and heart ailments, increase bone density, and reduce acidity in the body. Eating a balanced diet that includes fruitsrich in potassium, such as bananas and prunes, as well as nuts, legumes, and whole grains, is a great way to ensure adequate potassium intake.