Catherine Saxelby's Foodwatch | Q. What does potassium do in the body?

Q. What does potassium do in the body?

A. Potassium is a key electrolyte, along with sodium and chloride.  It plays a prominent role in maintaining our body's water balance and controlling the transmission of nerve impulses. It is also involved in muscle contraction, energy, protein and carbohydrate metabolism and is essential for a healthy heart and blood vessels.

Potassium can play a role in preventing high blood pressure and stroke. It can counteract the adverse effect of excess sodium (salt) on raising blood pressure.

This evidence is now so strong that the Food and Drug Administration of America have approved a food claim highlighting foods “high in potassium and low in sodium may reduce the risk of high blood pressure and stroke”. To qualify for the new health claim a food must have at least 350 milligrams of potassium and no more than 140 mg of sodium.

How much?

The suggested Adequate Intakes for potassium per day are:
(NHMRC Australia 2006):

400mg for babies (0 to 6 months)
700 mg for babies (7 to 12 months)
2000 mg for toddlers (1 to 3 years)
2300 mg for schoolchildren (4 to 8 years)
2500 mg for girls (9 to 13 years)
3000 mg for boys (9 to 13 years)
2600 mg for teenage girls (13 to 18 years)
3600 mg for teenage boys (14 to 18 years)
2800 mg for women
3800 mg for men
2800 mg for pregnant women
3200 mg for breastfeeding women.

Foods for potassium

Potassium is found widely distributed in a range of foods so a balanced diet should meet requirements.A deficiency is unlikely unless you suffer prolonged diarrhoea and/or vomiting or are taking diuretics which force out more urine.

Rich sources include nuts, yeast extract, dried fruit, instant coffee, bran, wheatgerm, raw vegetables, fish, lean meat, fruit and fruit juice in particular.

Best food sources of potassium

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