What Drinks Are High In Potassium? Charts - MedicineNet

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What does potassium do in your body?

Potassium is one of the essential minerals required by your body for its smooth functioning. Potassium is one of the essential minerals required by your body for its smooth functioning.

Potassium is one of the essential minerals required by your body for its smooth functioning. Like sodium and chloride, potassium is an electrolyte serving several roles including:

  • Aids proper nerve functioning
  • Helps muscle contraction and relaxation
  • Helps maintain a regular heartbeat
  • Helps regulate blood pressure
  • Helps the cells communicate with each other through electrical signals
  • Helps move nutrients inside the cells and waste products out of cells

Some foods high in potassium include:

  • Green leafy vegetables including spinach, mustard greens, and collard greens
  • Potatoes and sweet potatoes
  • Fruits such as grapes, oranges, apricots, grapefruits, and cantaloupe
  • Dried fruits such as prunes, dates, and resins
  • Peas
  • Cucumbers
  • Mushrooms
  • Certain fish such as tuna, halibut, and cod

Your normal blood potassium levels are maintained between 3.6 and 5.2 mmol/L. Values below or above this range can cause harm to your body.

The recommended daily intake of potassium for people in various age groups is given below:

The recommended daily intake of potassium for people in various age groups chart
Age Men Women Pregnancy Lactation
Birth to 6 months 400 mg 400 mg
7-12 months 860 mg 860 mg
1-3 years 2,000 mg 2,000 mg
4-8 years 2,300 mg

2,300 mg
9-13 years

2,500 mg

 2,300 mg
14-18 years 3,000 mg 2,300 mg 2,600 mg 2,500 mg
19-50 years 3,400 mg 2,600 mg 2,900 mg 2,800 mg
51+ years 3.400 mg 2,600 mg

The recommended intake may be lower in situations that may cause an increased potassium level in the body such as kidney diseases and certain medications that interfere with potassium removal from the body.

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