Health Benefits of Potassium
Lowers blood pressure naturally
Reduces risk of stroke
Prevents muscle cramps during exercise
Supports heart health and rhythm
Reduces water retention and bloating
Protects against kidney stones
Best Food Sources of Potassium
Get your daily Potassium from these nutrient-dense whole foods:
| Food | Potassium Content | % Daily Value |
|---|---|---|
| banana | 358 mg per 100g | 11% DV |
| avocado | 485 mg per 100g | 14% DV |
| spinach | 558 mg per 100g | 16% DV |
| sweet potato | 337 mg per 100g | 10% DV |
| salmon | 628 mg per 100g | 18% DV |
Signs of Potassium Deficiency
Watch for these symptoms that may indicate low Potassium levels:
High blood pressure
Muscle weakness and cramps
Fatigue and lethargy
Irregular heartbeat
Constipation
Numbness and tingling
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Potassium Absorption
✓ Absorption Enhancers
Combine Potassium-rich foods with:
- Balanced sodium intake
✗ Absorption Inhibitors
Avoid consuming these with Potassium:
- Excessive sodium
- Caffeine
- Alcohol
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 3400 mg |
| Adult Women | 2600 mg |
| Pregnancy | 2900 mg |
Daily recommended intake
Track Your Potassium Intake
Monitor your daily Potassium consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
