liquid diet

Your body makes use of the electrolytes sodium and also potassium to keep your muscle mass and nerves working at their finest. Potassium is plentiful in vegetables and fruits. If you are integrating these foods into your day-to-day diet plan, you are most likely getting sufficient of this required nutrient. If you are missing out on these foods, you may not be obtaining sufficient potassium per day. Understanding your recommended intake based upon your age can aid you fulfill your nutritional demands. Speak with your doctor if you are worried you are not getting enough potassium in your day-to-day diet.

Recommended Intakes

Your day-to-day recommended potassium consumption relies on your age as well as if you are breastfeeding. Children ages 9 to 13 years old ought to take in 4.5 grams or 4,500 milligrams of potassium per day, according to the Linus Pauling Institute. Those ages 14 and older ought to consume 4.7 grams or 4,700 milligrams of potassium each day. If you are breastfeeding, you must eat slightly even more potassium daily, about 5,100 milligrams or 5.1 grams each day.

Conditions That Impact Potassium

Certain medical problems as well as drugs taken could affect your body’s capacity to preserve the ideal amount of potassium. Taking diuretic medicines could cause you to lose potassium because potassium is eliminated through your urine. Your medical professional might instruct you to take in extra potassium or take potassium supplements to ensure you are getting enough. Kidney condition and also food poisonings that create vomiting and diarrhea could add to low potassium levels as well.

Potassium-rich Foods

Most American women consume about 2,300 milligrams of potassium each day, according to the Linus Pauling Institute, well below the day-to-day suggestions. By including some potassium-rich foods right into your day-to-day diet regimen, you can aid fulfill day-to-day recommendations. For instance, one medium baked potato consumed with skin includes 926 milligrams of potassium each serving, one medium banana has 422 milligrams of potassium. One-half mug of raisins has 598 milligrams of potassium and also a 6-ounce offering of tomato juice consists of 417 milligrams of potassium. Half mug of prepared spinach has 420 milligrams of potassium, the same offering dimension of prepared lima beans has 485 milligrams of potassium.

Athlete Considerations

Potassium is eliminated by means of your sweat. If you exercise greater than one hour or are in very warm environment conditions and sweating exceedingly, you might should raise your potassium intake. For every one to two hrs of workout you perform, Colorado State University Expansion suggests absorbing 1 cup of orange juice, a banana or a potato to replace lost potassium. If you experience symptoms such as muscular tissue cramping, absence of energy, nausea or vomiting or an irregular heartbeat, these may be signs your potassium levels are also low.