|
Potassium, along with calcium and sodium, is an electrolyte (mineral salt)
important to the human nervous system, muscle function, fluid balance and heart, kidney and adrenal functions. A deficiency
of potassium (hypokalemia) can manifest as weakness, fatigue, confusion, heart irregularities, and sometimes problems in muscular
coordination. Insufficient potassium can also exaggerate the effects of sodium. The first sign of a potassium deficiency is
usually a generalized weakness.
Most people get sufficient potassium in a reasonably healthy diet -- one that includes fresh fruits
and vegetables and is low in sodium. Mineral imbalances can occur from starvation diets, but more commonly results from excessive
fluid loss from sweating, diarrhea, or the use of diuretics and laxatives.
People who exercise heavily, and therefore sweat heavily, have higher potassium needs; they may need
to take supplements to balance the electrolyte levels, or to bulk up their menus with high potassium foods.
For general guidelines, Duke University Medical Center and the American Kidney Foundation have divided
foods into low, moderate and high potassium groups. Some of the more common foods in each category are:
potassium is to your heart as calcium is to your bones!
HIGH potassium
(more than 225 milligrams per 1/2 c. serving)
These foods would be beneficial to athletes
or to others who incur heavy fluid loss. Patients on potassium-restricted diets should avoid them, or eat them sparingly,
as advised by their nutritionist.
All meats, poultry and fish are high in potassium.
Apricots (fresh more so than
canned)
Avocado
Banana
Cantaloupe
Honeydew
Kiwi
Lima beans
Milk
Oranges and orange juice
Potatoes
(can be reduced to moderate by soaking peeled, sliced potatoes overnight before cooking)
Prunes
Spinach
Tomatoes
Vegetable juice
Winter squash
MODERATE potassium
(125 - 225 mg per serving)
These foods can be a large part of most people's balanced
nutrition plan. Persons restricting their potassium might be cautioned to include no more than one or two servings from this
list per day, depending on their medical restrictions.
Apple juice
Asparagus
Beets
Blackberries
Broccoli
Carrots
Cherries
Corn
Eggplant
Grapefruit
Green peas
Loose-leaf lettuce
Mushrooms, fresh
Onions
Peach
Pears
Pineapple
Raisins
Raspberries
Strawberries
Summer squash, including zucchini
Tangerines
Watermelon
LOW potassium
(less than 125 mg per serving)
These foods give less electrolyte value per serving for
people who need to increase their potassium levels. They should be a major part of the menu plan for people limiting their
intake.
Apples
Bell peppers
Blueberries
Cabbage
Cranberries
Cranberry juice
Cucumber
Fruit
cocktail
Grapes
Green beans
Iceberg lettuce
Mandarin oranges, canned
Mushrooms
Peaches, canned
Pineapple,
fresh
Plums
|
 |
|