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Potassium is a silvery white metal with the atomic number 19 and symbol K. It can be easily cut with a very small force, but it reacts very quickly with atmospheric oxygen to form potassium peroxide. This reaction can occur within a few seconds of exposure. Potassium is a crucial mineral for maintaining healthy bones and blood pressure. In this article, weҬl examine the benefits of potassium and ways to increase your daily intake. DV for potassium is 4,700 mg The U.S. Food and Drug Administration (FDA) has developed daily values, or DVs, for a variety of nutrients. Potassium is included in the DVs of a wide variety of foods, including beverages, dairy products, grains, and salt. The new regulations require these nutrient amounts to be listed on food labels. Foods providing 20% or more of the DV are high sources of potassium, while foods with lower percentages contribute to a healthy diet. The DV for potassium is 4,700 milligrams per day, which is adequate for an average adult. However, this amount can vary for people with certain conditions, such as kidney stones, diabetes, or hypertension. However, if you are eating plenty of foods rich in potassium, you should be able to satisfy your daily needs. One of the foods that contains the highest amount of potassium is medium potatoes, which contain about 610 mg per medium potato. This is about 17% of the DV and is a more than a banana. Canned black beans are an excellent source of potassium. Just one cup contains 739 milligrams of potassium, along with calcium, magnesium, folate, and folate. Canned white beans contain 1,189 milligrams of potassium per cup. One serving of these beans contains about 20 grams of protein and 13 grams of fiber. A cup contains enough potassium to meet your DV for the day. You should eat more beans if you want to meet your daily potassium requirement. Taking potassium supplements is safe if taken as directed, but in high enough doses, it can cause upset stomach and even allergic reactions in some people. Potassium can also lead to high blood pressure and an increased risk of kidney stones. You can find potassium in a variety of foods, including bananas, a healthy snack with 422 milligrams of potassium and nine percent of your DV for potassium. Sources of potassium The best foods to consume high levels of potassium are dark-colored leafy vegetables. Spinach, Swiss chard, and bok choy have high potassium contents per cooked cup. Even though the amount of potassium in all leafy vegetables is about the same, they have much higher antioxidant value when cooked. Soak a cup of leafy greens in water for about half an hour before serving them. That way, you can get twice the amount of potassium in your daily diet than you would from a medium banana. Dried apricots are another good source of potassium. One cup of dried apricots has almost one thousand milligrams of potassium. However, you need to limit the amount of dried fruit you eat because some varieties have added sugar. Among the vegetables, greens and fruits are rich in potassium. A medium banana contains about 422 milligrams of potassium, while raw slices of cantaloupe are just under half a cup. The National Academies of Science have revised their recommendations for daily intake of potassium. The recommendations are based on a study of more than three million people and updated in 2014. Other good sources of potassium include meats, fish, and dairy products. A three-oz piece of wild Atlantic salmon contains 400 milligrams of potassium. Fatty fish, including salmon, are particularly good sources. They contain omega-3 fatty acids, which are polyunsaturated fats that may help reduce cholesterol and prevent inflammation. In addition to being high in potassium, fish is also high in fiber, which can help improve your overall health. Besides providing essential nutrients, potassium also plays a significant role in maintaining cardiovascular health. It is essential for a normal heartbeat and blood pressure. According to Frances Largeman-Roth, a nutritionist and New York Times bestselling author, potassium lowers the risk of stroke and reduces the risk of stroke. If you are prone to hypertension, potassium may help lower your blood pressure. In addition, it can improve the health of your nerves and muscles. Effects of low potassium intake on blood pressure High blood pressure is often associated with a lack of electrolytes, such as potassium. Too little potassium in the diet is associated with high blood pressure. Potassium helps the kidneys get rid of excess sodium, which can then be reabsorbed back into the bloodstream. A diet high in potassium may help maintain a healthy blood pressure level. This research may help inform the development of new therapies to treat high blood pressure. An increase in potassium intake has no negative effects on lipids, catecholamines, or kidney function, but it has the potential to reduce blood pressure and decrease the risk of cardiovascular diseases and mortality. However, the effects of increased potassium intake on blood pressure may vary according to the hypertension status of the population, the type of interventions used, and the duration of the intervention. It is important to remember that the effect of increased potassium intake is not immediate. While most populations should consume adequate amounts of potassium, some subgroups and individuals should not exceed these amounts. High sodium intake is common in the Western world, and it may make people more resistant to the effects of increased potassium intake on blood pressure. Low intake of potassium may be linked to an increase in BP in some subgroups. The optimal potassium intake is about 1.2 g/day. It is important to remember that low potassium intake can increase the risk of heart disease, stroke, and kidney stones. One study found that potassium supplementation reduced the mean blood pressure in hypertensive adults. Supplementation increased potassium excretion up to 90 mmol/d in these subjects. High potassium intake does not lower blood pressure. High potassium intake may actually increase it. The effects of high potassium intake on blood pressure are not so clear. However, it does lower the risk of cardiovascular disease. The optimal potassium intake varies among people with high sodium levels. Excess potassium in the blood is a possible side effect of diuretics. While diuretics can help to retain potassium, too much can be dangerous. Patients with kidney disease should avoid excessive potassium intake. Excess potassium can build up in the blood and cause serious health issues. In some cases, a person suffering from chronic diarrhea is at higher risk of developing hypertension. However, potassium may also cause symptoms of irritable bowel disease or other diseases, such as chronic renal insufficiency. Effects of high potassium intake on bone health Increasing potassium intake is important for optimal bone health, especially for young adults. Studies have shown that it can reduce cardiovascular risk and protect against bone loss. The level of evidence supporting these recommendations is still insufficient, however. Although all public health recommendations are higher than recommended levels, this is not a universal guide for optimum intake. The Agency for Healthcare Research and Quality (AHRQ) analyzed more recent evidence and affirms that further research is needed to determine the optimum amount. Potassium intake needs also depend on race and the amount of sodium consumed. A diet high in potassium may help prevent the formation of kidney stones. The mineral helps neutralize excess acid in the body. Eating a diet high in potassium can improve bone health by increasing bone density. Additionally, an increased intake of fruits and vegetables has been associated with reduced risk of osteoporosis. In addition to improving bone health, increasing potassium intake is also beneficial for weight control, normalizing blood pressure, and lowering the risk of stroke. A large-scale epidemiological study in Korea found that higher levels of dietary potassium were associated with higher BMD and lower fracture risk. Among postmenopausal women and men, higher potassium intake was associated with increased total hip and femur neck BMD. In men, higher levels of potassium were associated with decreased risk of osteoporosis, a disease that is often characterized by weak bones. In addition, high potassium intake may reduce calcium absorption and increase bone strength. These benefits are linked to the fact that potassium acts as a buffer between acid and calcium. The resulting acid content in the body makes bones lose their strength over time. Potassium supplements in the diet may prevent bone loss by increasing calcium and magnesium. However, high intake of potassium may also have detrimental effects on the immune system. While high intake of potassium may be beneficial for bone health, they should be limited to people with diabetes and those at risk for osteoporosis. As a general rule, food sources of potassium are the best source of nutrients. Supplements are a last resort when dietary intake is inadequate. Foods rich in potassium include bananas, oranges, avocados, dried fruits, pulses, and dried apricots. However, if dietary intake is inadequate, potassium supplements should be avoided. They are also not a cure for any underlying health problems.