Health Effects of Potassium and Foods With High and Low Potassium Levels

Potassium is an important mineral and electrolyte that plays a vital role in the body such as maintaining normal heart health and potassium supports nerve conduction functions.

The recommended daily potassium intake for adults is 4,700 mg a day, but most people do not meet this goal.

Below normal potassium levels can cause cramps, muscle weakness and can cause confusion and other cognitive problems.

An adequate potassium intake in your diet is linked to several health benefits. It may help reduce blood pressure and the buildup of fluid in the body. People with kidney problems are advised to avoid a lot of potassium-rich foods as excess potassium might cause serious problems for these people.

Why is Potassium important?

Potassium supports the following functions:

Food Sources of potassium

The best natural sources of potassium are fruits and vegetables. Bananas are a great source of potassium and many athletes and professional team sport players can be seen regularly eating banana during events. Vegetables, especially leafy greens and broccoli, are also rich in potassium. Potassium can also be found in fish, milk and most meats. Lima and kidney beans, sweet potatoes are also high in potassium.

Because you lose potassium through urination and sweat, the supplies of potassium in your body needs to be continually replenished in your food. This particularly applies after heavy exercise.

High Potassium Food Sources List

The following food sources contain more than 200 mg of potassium for a 1/2 cup serving:

Which Foods Contain Low Amounts of Potassium?

The following foods contain less than 150 mg of potassium per 1/2 cup serving.