Potassium - what is it?
Potassium, New RDA* 2000 mg
One of the most important minerals, is essential for the very life of every cell. It is also among the most generously and widely distributed of all the tissue minerals. Is found principally in the intracellular fluid. A small amount of potassium in the extracellular fluid is necessary for normal muscular activity.
Potassium is present in all animal and plant tissues. Major dietary sources include milk (1.4-1.5 mg/kg), fruit and vegetables (0.8-4.4 mg/kg), fish (1.9-3.5 mg/kg), shellfish (0.3 to 3.9 mg/kg), beef (2-3.5 mg/kg), chicken and turkey (3 mg/kg); liver is also a rich source of potassium (2.5 to 4.2 mg/kg).
Potassium is a bluish-white metallic element. It is highly reactive and never found free in nature. It plays an important role as a catalyst in energy production and in the synthesis of glycogen and protein. Liberal use of alcohol, coffee, sugar, and diuretics can lead to depletion of potassium.
*Sourced from EFSA WEBSITE
Potassium - what does it do?
Controls water balance in our bodies and helps maintain a healthy blood pressure.It is also involved in the normal functioning of nerves.
Potassium, together with sodium, is essential for the maintenance of normal osmotic pressure within cells. About 98% of the total body potassium is located intracellularly where the concentration can be 30 times that of the extracellular concentration. The extracellular potassium concentration is a critical determinant of neuromuscular excitability. Potassium is also a cofactor for numerous enzymes and is required for secretion of insulin by the pancreas, for phosphorylation of creatine and for carbohydrate metabolism and protein synthesis.
Deficiency
Hypokalaemia most commonly results from increased loss of the element, secondary to diarrhoea, diabetic acidosis, vomiting, intense and prolonged sweating, body burns or diuretic drugs. Rarely, ‘crash’ or very low calorie diets can result in reduced intake, sufficient to cause potassium deficiency. Hypokalaemia can cause rapid and irregular heart rhythm, muscle weakness and irritability, occasional paralysis, nausea and vomiting, diarrhoea and low muscle tone in the gut, and has been reported to predispose to hypertension.
Potassium - Sources
Fruit (especially bananas), vegetables, meat, fish, shellfish, milk, nuts, seeds and pulses.
