Adults need twice as much potassium than sodium. Many of our clients at Mint Nutrition Clinic are surprised by this fact; therefore, this week Mint Nutrition Clinic and our nutritionists and registered dietitians are discussing potassium and what you need to know to make better food choices. Please be advised that a competent nutritionist at Mint Nutrition Clinic has written this article, and all of the information discussed is evidence-based.
Potassium Needs of Adults
Adults need 1500-2000 mg of sodium daily; however, they require 4700 mg of potassium daily as well (Eatright Ontario, 2016). Potassium helps our muscles work properly and its an important nutrient involved in our electrolyte balance. Healthy adults who eat a well balanced diet should be meeting their daily potassium needs (Eatright Ontario, 2016). It is important to eat 7-8 servings of fruits and vegetables daily, and this will help prevent a potassium deficiency from occurring.
Good sources of potassium are bananas, dates, oranges, kiwis, potatoes, tomatoes, avocados, beans and legumes, etc. For example, one banana has 422 mg of potassium and an avocado has 487 mg of potassium (Eatright Ontario, 2016). Therefore, it is important to eat lots of fruits, vegetables, and beans/legumes, in order to receive all of the potassium that your body needs. Most healthy adults do not need to take a vitamin supplement to meet their needs.
Eating lots of fruits and vegetables ensures that your receiving enough vitamins and it can help you lose weight and live longer.
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References
Eatright Ontario. (2016). What you need to know about potassium. Retrieved from https://www.eatrightontario.ca/en/Articles/Vitamins-and-Minerals/What-you-need-to-know-about-potassium.aspx