Moving right along into our mineral segment this weeks blog will talk about potassium. This mineral is the most abundantly found cation ion in our cells. The popularity around potassium descends from it crucial functions and popularity amongst many food sources. Follow along with this article to learn more about the micronutrient potassium and its role it plays in your body!
Functions of Potassium
Sodium is found mostly within our cells while only a small amounts is found outside our cell. This mineral helps move nutrients into the cell and direct waste products outside the cell. Other functions of this micronutrient includes aid in muscle contraction, regulation of heartbeat, and mediates sodium’s effect on blood pressure. Lastly, potassium is also found to be an electrolyte. As active individual, maintaining proper electrolyte levels with help you sustain hydration throughout the duration of your workouts.
Recommended Intake of Sodium
The recommended intake of potassium is generated by highly recognized members of the National Academies of Sciences, Engineering, and Medicine (NASEM). The DRI’s are adjusted to accommodate gender and age so always be sure to be aiming for the proper intake level. Below lists a chart of the National Institutes of Health (NIH) regarding Adequate Intake levels.
When looking at chart that have been released by NHI, it is important to keep in mind these definitions that are constantly used to describe intake levels.
- Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals. This is often used to plan nutritionally adequate diets for individuals.
- Adequate Intake (AI): Intake at this level should only be used for nutritional adequacy. This is used when more evidence is needed to develop an RDA.
- Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy people in the population. This is used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them.
- Tolerable Upper Intake Level (UL): Maximum daily intake that is accepted.
Foods That Contains Potassium
Potassium is readily available for absorption within many foods from our food supply. Listed below are food that contain potassium from greatest to least.
· Squash mashed
· Baked potato
· Kidney beans
· Orange juice
· Chicken breast
· Turkey Breast
All these foods listed contain 200mg of potassium or more. Getting your potassium from food sources allows your body to absorb this mineral more abundantly. Consuming sufficient amounts of potassium is beneficial to maintain essential functions throughout your body. For any further questions you may have about potassium, be sure to reach out to your Forever Fitness Staff!
Resources: National Institutes of Health. Potassium. Updated March 26, 2021. Retrieved on May 4, 2021. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h2