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1. Potassium is a mineral that helps our body function in many ways
Yes, you read that right! Potassium is key for the body to function properly. First off, it helps our muscles contract. After running a race or playing a sport have you been given a banana or a few orange slices? If you’re shaking your head yes, it’s because we promote eating these potassium containing fruits to help our muscles contract and avoid cramps. Potassium also helps regulate fluid and mineral balance in and out of our body’s cells and maintain normal blood pressure. Moral of the story potassium is important!
2. Potassium can be found in a wide range of foods
Some source of potassium can be found in all 5 of our food groups. We can find potassium in leafy greens, tomatoes, potatoes, beans, oranges, bananas, dairy products, meat, fish, nuts, quinoa and more. The top 4 most loved and popular potassium containing foods are potatoes, tomatoes, bananas, and oranges.
3. Potassium content varies based on your gender and age
Here’s the breakdown:
Men (14 – 18 years old): consume 3,000 mg/day
Men (19 years and older): consume 3,400 mg/day
Women (14-18 years old): consume 2,300 mg/day
Women (19 years and older): consume 2,600 mg/day
Recommendations can vary for women who are pregnant or lactating, depending on their age.
4. Potassium content can be found on the Nutrition Label
As of January 1, 2021 all nutrition labels should be including the amount of potassium in each serving of the food item. Why? Because it was determined that it is an under consumed nutrient. Bummer! So let’s fix that. You can find the amount of potassium written as a percentage and in milligrams (mg) on your nutrition label.
The percentage that you find is based on the Recommended Daily Allowances (RDA) and is a guideline for the needs of a healthy adult, but as we now know not all of our potassium needs are the same. So, it might be best to use the recommendations in milligrams based on your gender and age noted above.
Now I challenge you! Next food item that you eat look into the amount of potassium that it contains by reading the nutrition label. If it’s less than 100 mg per serving, keep looking! If it’s more than 200 mg/serving you are on the right track to your daily goal. You got this!
This blog was written by Amanda J. Stahl RD, LDN, co-founder of Simple Start Nutrition. For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook. Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs. We’re here to help.
References:
https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label
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