Inside the body cells there are positively charged ions called Potassium. An electrolyte just like Sodium and Chloride, Potassium is able to conduct electricity in the body ensuring fluid and electrolyte balance essential in maintaining not only the heartbeat, but many other cellular functions. Potassium also plays a critical role in the contraction of muscles including the heart, transmission of nerve impulses and facilitating in protein synthesis.

It is unlikely for healthy people to be dietary deficient of potassium mainly because potassium can be found in a wide variety of foods. As it is found inside all living cells, the best sources of potassium are fresh and unprocessed foods of all kinds. Potassium can be easily obtained from vegetables such as lima beans, chard, spinach, mushrooms, broccoli, Brussels sprouts, kale, squash, and tomatoes. Fruits including avocado, and cantaloupe are also rich in potassium. Other excellent sources are milk and fish (tuna, halibut, etc.). Regular diets that includes highly processed foods can result in a low intake of potassium in the body.

Although potassium deficiency is uncommon, people who experience conditions such as extreme vomiting and diarrhea, sweating and fluid loss are at risk for potassium deficiency, a condition known as hypokalemia. Dehydration leads to loss of potassium in the cells, posing harm to affected individuals as they lose the ability to feel the need to drink water. Other risk factors for hypokelamia are magnesium depletion, excessive use of laxatives and alcoholism. Medications such as diuretics also cause potassium loss and must be prescribed by physicians with caution and with strict instructions to eat potassium-rich foods while on diuretics. Other signs of potassium deficiency include fatigue, weakness in muscles, cramps, abnormal heart conditions, kidney disease, lack of energy, and stomach disorders.

It is unusual to experience toxicity through intake of potassium-rich foods. Excess of potassium usually happens because of high intakes of potassium chloride pills and potassium injections into the veins. Potassium overdose is dangerous most especially for someone who is suffering from kidney disease since the kidneys are critical in eliminating excess potassium. Additionally, potassium administered through the vein can cause heart irregularities and heart failure.

The recommended daily values for potassium are as follows:

400 milligrams/day for babies below 6 months

700 milligrams/day for infants 7 to 12 months

3,000 milligrams/ day for children 1-3 years

3,800 milligrams/day for children 4-8 years

4,500 milligrams/day for children 9- 13 years

4,700 milligrams/day for ages 14 years and older

5,100 milligrams/day for breastfeeding mothers

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