what are the daily requirements of potassium?
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In short, aim to consume 3,500–4,700 mg of this mineral per day from foods. People who need more potassium should aim towards the higher end. Summary: A healthy adult should aim to consume 3,500–4,700 mg of potassium daily from foods. Certain groups of people should aim to consume at least 4,700 mg per day.
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Normally, your blood potassium level is 3.6 to 5.2 millimoles per liter (mmol/L). A very low potassium level (less than 2.5 mmol/L ) can be life-threatening and requires urgent medical attention.
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But for a healthy person, "it would be impossible to overdose on bananas," says Collins. "You would probably need around 400 bananas a day to build up the kind of potassium levels that would cause your heart to stop beating... Bananas are not dangerous - and in fact they are, and always have been, very good for you."
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While both sodium and potassium are important for health, modern diets tend to be too high in sodium and too low in potassium ( 35 ). Red cabbage is an excellent source of potassium, delivering 12% of the RDI in a 2-cup (178-gram) serving (21).
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High in Potassium Potassium is also an important part of a heart-healthy diet, since it can help to balance out the effects of sodium and keep your blood pressure under control. Eating 2 portobello mushrooms will up your potassium intake by about 600 milligrams and cover about 13 percent of your daily needs.
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The WHO suggests consuming 2,000 mg (2 grams) of sodium per day, and the American Heart Association advises a much lower intake of 1,500 mg (1.5 grams) per day ( 16 , 17). Today, Americans consume much more sodium than health authorities recommend — averaging about 3,400 mg (3.4 grams) daily ( 15 ).
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222 mg of potassium. 28 mg of sodium. 0.44 mg of zinc. 34.6 mg of vitamin C.
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Fat: 0 grams. Calcium: 2% of the Daily Value (DV) Iron: 2% of the DV. Potassium: 7% of the DV.
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['73% of your daily requirement of vitamin A.', '9% of your daily vitamin K.', '8% of your daily potassium and fiber.', '5% of your daily vitamin C.', '2% of your daily calcium and iron.']
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Potassium is a mineral that plays many important roles in the body. Food sources of potassium include fruits (especially dried fruits), cereals, beans, milk, and vegetables. Potassium is most commonly used for treating and preventing low potassium levels, treating high blood pressure, and preventing stroke.
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Potassium is an essential nutrient necessary for maintaining cell signaling and electrolyte balance in all living things. ... High potassium nuts and seeds include coconut water, hemp seeds, sunflower seeds, pistachios, squash seeds, flax seeds, hazelnuts, almonds, Brazil nuts, and watermelon seeds.
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['Thiamin. Amount: .4 mg. Daily Value: 28%', 'Niacin. Amount: 10.1 mg. Daily Value: 51%', 'Vitamin B6. Amount: .9 mg. Daily Value: 44%', 'Magnesium. Amount: 54.5 mg. Daily Value: 14%', 'Phosphorus. Amount: 208 mg. Daily Value: 21%', 'Potassium. Amount: 484 mg. ... ', 'Selenium. Amount: 39.8 mcg. ... ', 'Cholesterol. Amount: 49.3 mg.']
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Ware said, “Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Spinach provides a whopping 839 milligrams of potassium per cup (cooked).
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Low-potassium veggie choices While vegetables tend to contain a lot of potassium, Sheth says there are plenty of fresh vegetable options for those who need to watch their potassium levels. Veggies that contain less than 200 mg per serving include: asparagus (6 spears) broccoli (half-cup)
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Medium-potassium foods (50 to 200 mg per serving): 1 medium peach (185) 1 small apple or ½ cup of apple juice (150) ½ cup of peaches canned in juice (120) ½ cup of canned pineapple (100)
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Legumes, nuts, peanut butter and dried fruits such as raisins, apricots, prunes, and dates are rich sources of potassium. Meat, fish, poultry and eggs are moderate to high sources of potassium. These foods are also good sources of high-quality protein, which you need for normal body functions.
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Adults should consume about 3,500mg of potassium per day, according to the UK's National Health Service. The average banana, weighing 125g, contains 450mg of potassium, meaning a healthy person can consume at least seven-and-half bananas before reaching the recommended level.