{"id":733,"date":"2021-12-02T18:30:23","date_gmt":"2021-12-02T18:30:23","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=733"},"modified":"2021-12-03T00:53:53","modified_gmt":"2021-12-03T00:53:53","slug":"four-facts-on-the-ins-and-outs-of-potassium","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=733","title":{"rendered":"Four Facts on the Ins and Outs of Potassium"},"content":{"rendered":"\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Four Facts on the Ins and Outs of Potassium<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Photos\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

1. Potassium is a mineral that helps our body function in many ways<\/b><\/p>\n

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\u2019re shaking your head yes, it\u2019s 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\u2019s cells and maintain normal blood pressure. Moral of the story potassium is important!\u00a0<\/span><\/p>\n

2. Potassium can be found in a wide range of foods\u00a0<\/span><\/b><\/p>\n

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.\u00a0<\/span><\/p>\n

3. Potassium content varies based on your gender and age<\/b><\/p>\n

Here\u2019s the breakdown:\u00a0<\/span><\/p>\n

Men (14 \u2013 18 years old): consume 3,000 mg\/day<\/p>\n

Men (19 years and older): consume 3,400 mg\/day\u00a0<\/span><\/p>\n

Women (14-18 years old): consume 2,300 mg\/day<\/p>\n

Women (19 years and older): consume 2,600 mg\/day<\/p>\n

Recommendations can vary for women who are pregnant or lactating, depending on their age.\u00a0<\/span><\/p>\n

4. Potassium content can be found on the Nutrition Label\u00a0<\/span><\/b><\/p>\n

As of January 1, 2021 all nutrition labels should be including the amount of potassium in each serving of the food item.\u00a0 <\/span>Why? Because it was determined that it is an under consumed nutrient. Bummer! So let\u2019s fix that. You can find the amount of potassium written as a percentage and in milligrams (mg) on your nutrition label.\u00a0<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

Now I challenge you! Next food item that you eat look into the amount of potassium that it contains by reading the nutrition label.\u00a0 <\/span>If it\u2019s less than 100 mg per serving, keep looking!\u00a0 <\/span>If it\u2019s more than 200 mg\/serving you are on the right track to your daily goal. You got this! \u00a0<\/span><\/p>\n

\"Amanda's<\/p>\n

This blog was written by Amanda J. Stahl RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (simplestartnutrition.com<\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0 We\u2019re here to help.<\/p>\n

References:\u00a0<\/span><\/p>\n

https:\/\/www.fda.gov\/food\/food-labeling-nutrition\/changes-nutrition-facts-label<\/a><\/span>\u00a0<\/span><\/span><\/p>\n

https:\/\/www.kidney.org\/atoz\/content\/foodlabel<\/a><\/span><\/p>\n

https:\/\/www.eatright.org\/food\/vitamins-and-supplements\/types-of-vitamins-and-nutrients\/what-is-potassium<\/a><\/span><\/p>\n

https:\/\/www.hsph.harvard.edu\/nutritionsource\/potassium\/<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t<\/i>Prev<\/span><\/span>Previous<\/span>It’s the Holiday Season- Dietitian Tips to help you through<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t
\n\t\t\t\t\t
<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t
\n\t\t\t\tNext<\/span>Increase your Calorie Burn with NEAT (Non-Exercise Activity Thermogenesis)?<\/span><\/span><\/i>Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

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<\/p>\n","protected":false},"author":3,"featured_media":734,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/12\/Potassium.png?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/733","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=733"}],"version-history":[{"count":5,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/733\/revisions"}],"predecessor-version":[{"id":745,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/733\/revisions\/745"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/media\/734"}],"wp:attachment":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=733"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=733"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}