What Does Potassium Do For The Body?
Potassium is an essential mineral that is necessary for many bodily functions. It is an electrolyte, which means that it carries an electrical charge. This helps to regulate fluid balance, muscle contractions, and nerve signals.
Here are some of the specific things that potassium does for the body:
- Regulates fluid balance:Â Potassium helps to keep fluids inside cells and out of the surrounding tissues. This is important for maintaining normal blood pressure and preventing dehydration.
- Supports muscle contractions:Â Potassium is necessary for muscles to contract properly. This is important for all types of movement, including walking, running, and breathing.
- Transmits nerve signals:Â Potassium helps to transmit nerve signals throughout the body. This is important for all sorts of bodily functions, including thought, feeling, and movement.
- Reduces blood pressure:Â Potassium can help to lower blood pressure by counteracting the effects of sodium. Sodium causes the body to retain water, which can lead to high blood pressure. Potassium helps to flush out excess sodium and water, which can lower blood pressure.
- Protects against stroke:Â Potassium may help to protect against stroke by reducing blood pressure and the risk of blood clots.
- Prevents osteoporosis:Â Potassium may help to prevent osteoporosis by increasing bone density.
- Reduces the risk of kidney stones:Â Potassium may help to reduce the risk of kidney stones by preventing the formation of crystals in the urine.
Most people can get enough potassium from their diet. Good sources of potassium include:
- Fruits and vegetables, such as bananas, oranges, avocados, spinach, kale, and potatoes
- Legumes, such as beans, lentils, and peas
- Nuts and seeds
- Dairy products, such as milk and yogurt
- Whole grains
How Much Potassium Do You Need?
Below are the values of Potassium recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 400 mg |
| Infants 7–12 months | 860 mg |
| Children 1–3 years | 2,000 mg |
| Children 4–8 years | 2,300 mg |
| Children 9–13 years (boys) | 2,500 mg |
| Children 9–13 years (girls) | 2,300 mg |
| Teens 14–18 years (boys) | 3,000 mg |
| Teens 14–18 years (girls) | 2,300 mg |
| Adults 19+ years (men) | 3,400 mg |
| Adults 19+ years (women) | 2,600 mg |
| Pregnant teens | 2,600 mg |
| Pregnant women | 2,900 mg |
| Breastfeeding teens | 2,500 mg |
| Breastfeeding women | 2,800 mg |
Can You Take Too Much Potassium?
Yes, it is possible to have too much potassium. This is known as hyperkalemia. Hyperkalemia is a condition in which the blood potassium level is too high.
It is most common in people with kidney disease, but it can also occur in people with other health conditions, such as diabetes, heart failure, and Addison’s disease.
Potassium in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and of the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = | No data from reliable source |
| Amaranth | 13% |
| Arugula | 9% |
| Basil | 6 to 13% |
| Beet | 16% |
| Bok Choy | 5% |
| Borage | 9% |
| Broccoli | 7% |
| Brussel Sprouts | 8% |
| Buckwheat | 12% |
| Cabbage | 6% |
| Carrot | 7% |
| Cauliflower | 6% |
| Celery | 6% |
| Chervil | 2% |
| Chives, Garlic | 6% |
| Cilantro | 11% |
| Cress, Upland | 13% |
| Dill | 16% |
| Endive | 7% |
| Fennel* | 8% |
| Fenugreek* | 16% |
| Kale | 7% |
| Kohlrabi | 13% |
| Leek | 3% |
| Lettuce | 4% |
| Lovage | Reported to have. |
| Mustard | 8% |
| Nasturtium* | 7% |
| Onions | 2% |
| Parsley | 12% |
| Pea | 5% |
| Radish | 2% |
| Shungiku* | 12% |
| Sorrel | 8% |
| Spinach | 12% |
| Sunflower | 9% |
| Swiss Chard | 8% |
| Tat Soi | 13% |
| Tokyo Bekana | 5% |
| Turnip* | 6% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Potassium based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Potassium
Click here for more information on Potassium from the National Institute of Health.
