Nutrients like vitamins, proteins, calcium, iron, potassium and other minerals are essential to maintain good health. Potassium is required in our body in order to maintain the pH levels to ensure maintenance of body fluids in correct balance which in turn will maintain and regulate our blood pressure. This also ensures proper growth of our muscles, and normal functioning of our brain and nervous system.

This mineral is available in many foods. One gets adequate amounts of this nutrient by consuming healthy and balanced diet. Some people may be recommended reduction of its intake or supplement more depending on their medical conditions or other illnesses. The National Academics for Science recommends that the adequate levels of potassium intake for a healthy individual aged 14 years and above is 4,700 mg per day.
Vegetables are good source of this nutrient. If an individual is following the dietary intake of 2,000 calories, the intake of vegetables should be approximately 4 to 5 servings per day. On the basis of milligrams of potassium in a serving, some sources of food rich in this mineral are as follows:

One cup cooked palm heart contains 2,637 mg
One cup tomatoes sun-dried contains 1,851 mg
One cup of cooked Swiss chard has 961 mg
One cup of amaranth leaves contains 846 mg
One cup of cooked and dried lentil contains 731 mg
A baked sweet potato has 694 mg
Quarter cup tomato paste has 664 mg
Half cup beet greens contain 655 mg
One cup of cooked bok choy has 631 mg
One baked potato has 610 mg
Half cup cooked acorn squash has 538 mg
One spear cooked broccoli 527 g
One cup of cooked frozen artichoke hearts has 444 mg
One cup of cooked frozen okra contains 431 mg
Half cup arugula contains 425 mg
Half cup cooked spinach has 419 mg
One cup of cooked frozen kale contains 417mg

Most potassium in the body is a part of cells. Only 2 percent is a part of blood. Certain medical conditions like diabetes, vomiting, kidney disorders, fluctuation in hormone levels, fluctuation in potassium intake in the diet or side effects of certain medicines can cause the potassium level in the blood to fluctuate.

Hyperkalemia is a condition in which the potassium level in the blood becomes very high. This can cause damage to the heart and it can be triggered by disorders like diabetes or disorder in the kidneys.

Hypokalemia occurs when the amount of potassium in the bloodstream drops below the optimum levels. Low intakes of potassium, vomiting too much or chronic diarrhea is the possible trigger. Hormonal disorders like Cushing’s disease, laxatives or diuretic medicines can also lead to this condition.

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