Foods high in potassium. Potassium in foods - a list of foods rich in potassium. The role of potassium in the body

20.06.2023

Foods containing potassium deserve a long discussion. Potassium loss is promoted by intense physical activity, multiple stresses, alcohol and sweets abuse. The very first signs of potassium deficiency are fatigue, as well as nervous exhaustion. In this state, the vast majority of people try to cheer themselves up with coffee, but it also leads to potassium leaching. And in the case of potassium deficiency, bruises appear from a touch that is only a little stronger than usual, and muscle pains also begin to bother. All these signs can be easily eliminated by rubbing apple cider vinegar with honey into the muscle tissues of the limbs.

If you feel tired, bruises often occur, small blood vessels burst, causeless cramps bother you, then all this is a sign of potassium deficiency. To replenish the amount of potassium, it is necessary to introduce foods that contain potassium into the diet. If you begin to use them systematically and in the required quantity, you will quickly feel better. Without the need and recommendation of a doctor, one cannot self-medicate and take potassium supplements, for the reason that its excess is much more dangerous than its deficiency.

The most affordable source of potassium is millet porridge. You just need to boil it and divide it into several steps.

Well replenishes potassium drink, which is made from a glass of water (boiled) with one teaspoon of bee honey and one teaspoon of apple cider vinegar dissolved in it. Take this drink should be in small sips and in between meals. Use foods containing potassium daily and you will feel healthy.

What foods contain the most potassium? Despite the prevailing opinion among the people, this is not at all dried apricots, raisins or baked potatoes. Most potassium is found in bee honey and apple cider vinegar. They just use these foods containing potassium much less often than they should. The same can be said about yeast and wheat bran, they also have a lot of potassium.

Of the dried fruits, the richest in potassium are dried apricots, figs, prunes, raisins, it is preferable to eat them in the winter season. But in the warm season, it is wiser to give your preference to fresh vegetables and berries such as cucumbers, tomatoes, radishes, carrots, zucchini, pumpkin, cabbage, red currants, lingonberries. Among nuts, the largest amount of potassium is found in almonds, pine nuts, peanuts, and walnuts and cashews contain less potassium.

If you want to enrich your body with potassium, then try to eat more bananas, carrots, oranges, watermelons, melons, to diversify the use, you can prepare juice and puree from them.

There is potassium in everyday foods.

Rye bread, oatmeal, as well as millet groats, potatoes, fish, milk are constantly consumed by people, and yet they also contain a lot of this important trace element.

The preparation of foods containing potassium also plays an important role, since it is destroyed by inappropriate cooking. You should also not forget that you do not need to soak food before cooking in water, this is especially important when cooking potatoes. It will be much more useful if you steam it or bake it in the oven. And try not to leave chopped fruits and vegetables on the plate, do not keep peeled vegetables for a long time, so as not to lose potassium. When purchasing vegetables and fruits, give your preference to fresh products, because there is not much potassium left in sluggish, cracked vegetables.

Potassium must be in balance with sodium and magnesium, which is important for the full functioning of the heart. Its main function is to ensure the full functioning of all cell walls in the human body. Potassium also helps to provide the brain with oxygen, relieves fatigue and prevents chronic fatigue syndrome. Potassium is essential for everyone who wants to be energetic and healthy.

The table below shows which foods contain potassium.

Table of potassium content in foods

The product's name	Amount of potassium in mg per 100g of product	The product's name	Amount of potassium in mg per 100g of product
Tea	2480	cocoa powder	1689
Coffee beans	1600	Raisin	860
Spinach	774	Peas	731
walnuts	664	Fresh porcini mushrooms	468
boletus fresh	443	Buckwheat uncle	380
Cabbage Brussels	375	kohlrabi cabbage	370
Peaches	363	oatmeal	362
Groats "Hercules"	330	apricots	305
ground tomatoes	290	Beet	288
Apples	278	Garlic	260
Green onion	259	Green peas	258
Grape	255	Radish	255
eggplant	238	yellow carrot	234
Salad	220	Wheat groats	211
table bread	208	Barley groats	205
Pumpkin	204	red carrot	200
Orange, grapefruit	197	Cabbage white-headed	185
Cheese "Roquefort"	180	Pearl barley	172
Red pepper sweet	163	Garden strawberry	161
Pears	155	grape juice	150
Kefir fat	146	Whole milk	146
acidophilus	145	curdled milk	144
ground cucumbers	141	Chicken egg	140
Semolina	130	Wheat flour, v.s.	122
Apple juice	120	Melon	118
Russian cheese	116	Brynza	112
Fat cottage cheese	112	Rice groats	100
Dutch cheese	100	Sour cream 30% fat content	95
Watermelon	64	Mayonnaise	38
Butter unsalted	15	pork fat	14

Potassium (K) is an important dietary mineral and electrolyte. It is essential for the functioning of all living cells and therefore is present in all plant and animal tissues. Normal body function depends on the proper regulation of potassium concentrations both inside and outside the cells. This trace element plays an important role in the regulation of body electrical signals (maintaining cell polarity, neuronal signaling, cardiac impulse transmission and muscle contraction), in the transport of nutrients and metabolites, and in the activation of enzymes.

Discovery history

As a mineral, potassium was first discovered in 1807 by the famous British chemist Humphrey Davy while creating a new type of battery. It was only in 1957 that an important step was taken in understanding the role of potassium in animal cells. Danish chemist Jens Skou, who received the Nobel Prize in Chemistry in 1997, made a discovery in the process of exchange of potassium, sodium and magnesium ions in crab cells, which gave impetus to subsequent studies of the mineral in other living organisms.

Both plant and animal products are excellent sources of potassium. Potassium-rich plant foods include avocados, raw spinach, bananas, oats, and rye flour. Relatively rich in potassium foods of animal origin - halibut, tuna, mackerel and salmon. Slightly less of the mineral is present in meats such as pork, beef, and chicken. White flour, eggs, cheese and rice contain very small amounts of potassium. Milk and orange juice are good sources of potassium, as we often consume large amounts of them.

The approximate presence of mg in 100 g of the product is indicated:

+ 25 more potassium-rich foods ( the number of mg in 100 g of the product is indicated):
Potato	425	Salmon	366	Beet	325	Melon	267	Cucumber	147
Bulgur	410	Banana	358	Carrot	320	Tuna	252	Whole milk	132
Sardines, cooked	397	Butternut squash	352	Buckwheat	320	polka dots	244	Watermelon	112
Chard	379	curly cabbage	348	Champignon	318	Pomegranate	236	Lean beef	96
Parsnip	375	Sweet potato	337	Mackerel	314	Pork	185	shellfish	46

daily requirement

Since there is insufficient data to determine an estimated average requirement and therefore to calculate a recommended dietary allowance for potassium, an adequate intake has been developed instead. NAP for potassium is based on a diet that should support lower blood pressure levels, reduce the adverse effects of sodium chloride intake on blood pressure, reduce the risk of recurrent kidney stones, and possibly reduce bone loss. In healthy people, excess potassium above the NAP is excreted in the urine.

The Adequate Intake of Potassium (depending on age and gender):

Daily requirement increases:

for African Americans: Because African Americans have a lower dietary intake of potassium and are more likely to suffer from high blood pressure and salt sensitivity, this subpopulation especially needs to increase their potassium intake;
in patients with type 1 diabetes or those taking non-steroidal anti-inflammatory drugs;
when playing sports: potassium is intensively excreted from the body with sweat;
while taking diuretics;
on a low-carbohydrate and high-protein diet: often with such a diet, fruits are not consumed, which contain alkalis necessary for potassium metabolism.

The daily requirement is reduced:

in patients with chronic renal failure, end-stage kidney disease, heart failure;
in pregnant women with preeclampsia, due to the risk of developing hyperkalemia with excessive intake of potassium in the body.

Useful properties of potassium and its effect on the body

Health Benefits of Potassium:

Supports Brain Health

Potassium is very important for the health of the nervous system, which consists of the brain and spinal cord, as well as nerves. Potassium also plays a role in the osmotic balance between cells and interstitial fluid. This means that with a lack of potassium, the exchange of fluids in the body is disturbed. A nervous system disorder, combined with an increase in blood pressure and cerebral fluid due to low potassium levels, can lead to severe headaches.

Reducing the risk of stroke

Because of potassium's role in regulating the nervous system, heart function, and even fluid balance, a diet high in potassium can help reduce the risk of stroke. What's more, this benefit has been shown to be stronger when potassium comes from natural food sources rather than supplements.

Improving Heart Health

Potassium is needed for the smooth functioning of muscles. The contraction and relaxation cycles of muscles, including the heart, depend on potassium metabolism. A mineral deficiency may play a role in the development of an arrhythmia or an irregular heartbeat.

Lowering blood pressure

In the human body, there is a mechanism known as sodium-potassium metabolism. It is essential for cell metabolism, fluid balance and proper heart function. The modern diet is most often almost devoid of potassium and has a high amount of sodium. This imbalance leads to an increase in blood pressure.

Bone Health Support

Studies have shown that potassium, found in abundance in fruits and vegetables, plays an important role in improving bone health. Potassium has been found to reduce bone resorption, the process by which bone breaks down. Therefore, a sufficient amount of potassium leads to an increase in bone strength.

Prevention of muscle cramps

As noted, potassium is essential for muscle function and fluid regulation in the body. Without enough potassium, the muscles can spasm. In addition, regular consumption of foods rich in potassium can help with menstrual cramps.

Not only does eating delicious potassium-rich fruits, vegetables, and legumes help prevent muscle cramps, it also reduces muscle weakness and fatigue. This provides more energy to move throughout the day and make the most of your time. For athletes with more demanding exercise schedules, getting the maximum amount of potassium from food will help overall performance. This means that potassium-rich foods should be included in every meal and snack, as well as in concentrated and recovery shakes.

Help in the fight against cellulite

We often associate cellulite with high fat intake and low physical activity. However, one of the main factors, in addition to genetics, is also the accumulation of fluid in the body. This occurs with increased salt intake and insufficient potassium intake. Try introducing more potassium-rich foods into your diet on a regular basis and you will see cellulite reduction and overall health improve.

Healthy weight support

One of the most important benefits of adequate potassium intake, among others, is its impact on healthy body weight levels. This effect is observed because potassium helps to recover weakened and tired muscles, improves heart health, helps the nervous system and maintains the balance of fluids in the body. In addition, foods rich in potassium, as a rule, are nutritious and low-calorie - there will simply be no place left for “harmful” food in the stomach.

Potassium metabolism

Potassium is the main intracellular cation in the body. Although the mineral is found in both intracellular and extracellular fluid, it is more concentrated within cells. Even small changes in the concentration of extracellular potassium can greatly affect the ratio of extracellular to intracellular potassium. This, in turn, affects nerve transmission, muscle contraction, and vascular tone.

In unprocessed foods, potassium occurs mainly in association with precursors such as citrate and, to a lesser extent, phosphate. When potassium is added to food during processing or to vitamins, it is in the form of potassium chloride.

A healthy body absorbs about 85 percent of the dietary potassium it consumes. High intracellular potassium concentration is maintained by sodium-potassium-ATPase metabolism. Since it is stimulated by insulin, changes in plasma insulin concentration can affect the extracellular potassium concentration and hence the plasma potassium concentration.

About 77-90 percent of potassium is excreted in the urine. This is because, at steady state, the correlation between dietary potassium intake and urinary potassium is quite high. The rest is excreted mainly through the intestines, and a much smaller amount is excreted in sweat.

Interaction with other trace elements:

Sodium chloride: potassium softens the pressor effect of sodium chloride. Dietary potassium increases the excretion of sodium chloride in the urine.
Sodium: Potassium and sodium are closely related, and if the ratio of the two elements is not correct, there may be an increased risk of kidney stones and hypertension.
Calcium: Potassium improves calcium reabsorption and also has a positive effect on bone mineral density.
Magnesium: Magnesium is essential for optimal potassium metabolism in cells, and the right ratio of mania, calcium and potassium can reduce the risk of stroke.

Healthy Potassium Food Combinations

Reprint of materials

You may not use any materials without our prior written consent.

Safety regulations

The administration is not responsible for attempting to apply any recipe, advice or diet, and also does not guarantee that the information provided will help and will not harm you personally. Be prudent and always consult the appropriate doctor!

If during physical exertion it reduces muscles, it means that the body lacks potassium. This micronutrient helps to work the muscles. And including the most important muscle of our body - the heart. Potassium is essential for the heart. For example, it improves myocardial activity in case of metabolic disorders.

Together with sodium, potassium normalizes the functioning of the muscular system. But at the same time, foods containing potassium seem to displace sodium-containing foods. So you need to carefully monitor the balance of these elements in the body.

Potassium compounds ensure the normal functioning of the soft tissues that make up the vessels, capillaries, muscles, liver, kidneys, brain cells, endocrine glands and other organs. Potassium is found in the intracellular fluid. Thanks to potassium salts, excess water is effectively removed from the body, edema is quickly eliminated, and urine excretion is facilitated.

Signs of deficiency

One of the main signs of a deficiency of this trace element is fatigue, muscle weakness. Possible dry skin, dull hair color, poor skin regeneration. Metabolic disorders, disruptions in the rhythm of contractions of the heart muscle, and even heart attacks also speak of a lack of potassium. And in the end - a stomach ulcer and dysregulation of blood pressure, problems with the heart and in general with all organs.

Signs of an oversupply

It's as bad as a flaw. An excess of potassium in the body manifests itself in the form of agitation, adynamia, dysfunction of the heart muscle, increased urine output, discomfort in the limbs. An excess of potassium can lead to heart problems, the deposition of potassium salts in the ligaments, and an increased risk of urolithiasis. In some cases, the case may end in paralysis of the limbs.

What foods contain potassium

Most potassium is found in honey and perga(bee pollen processed and sealed in honeycombs). And also in apple cider vinegar. The advantage of these products is that the potassium in them has already been processed by bees or in the process of vinegar fermentation. Therefore, unlike other foods, potassium from honey and vinegar is very well absorbed.

Potassium is also found in plant foods: potatoes, beans(a lot of potassium in soy, beans and peas), watermelons and melons, bananas. Of course, in green leafy vegetables- perhaps the richest and most useful summer product. rich in potassium Rye bread. There is a lot of potassium in carrots- for example, if the daily requirement of an adult in potassium is 1.1-2 g, a glass of carrot juice contains 0.8 g of potassium.

In winter, a source of potassium can serve dried fruits(especially dried apricots) and nuts(primarily almonds and pine nuts).

Animal products also contain potassium, but in smaller amounts. Most of this useful trace element in beef, milk and fish.

How to cook properly to preserve the beneficial properties of potassium

Potassium does not tolerate cooking and soaking. He goes into the water. Therefore, if you are going to boil vegetables, then you will have to drink the broth too, in order to get the maximum benefit. In some cases, such as when soup is being cooked, this is possible. But it’s better not to soak or boil potatoes for a side dish, thereby “killing” all its benefits. The vegetables are best roasted or eaten raw. Of course, this does not apply to legumes and cereals.

How much potassium do you need

Approximately 2 g per day for an adult. When engaging in heavy physical labor or sports, the dose should be increased to 2.5-5 g per day.

What removes potassium from the body

Potassium is required more with constant muscle tension. But not only. Stress negatively affects potassium levels. Remove potassium from the body sweets, alcohol, and caffeine.

Every Monday, read about healthy eating at AIF-Kitchen

Now we will talk about such an important substance for health as potassium, about foods rich in potassium, about the signs of its shortage and excess in the body.

What do we know about potassium?

Potassium (in the periodic table of elements - K) is a soft alkali metal. It was discovered in 1807 by the British chemist Davy. At first, the substance was called potasium, but after a couple of years it began to be called by the usual name for us - potassium.

Potassium is silvery white, and is not found in nature in its pure form, it is present only in compounds. This is a chemically active element that breaks down in air and reacts with water (an explosion occurs).

Potassium is present in compounds in the earth's crust, sea water and is found in all cells. Potassium is part of a powerful poison - potassium cyanide, and is also present in all the familiar antiseptics - potassium permanganate.

This multifaceted element refers to the structural, that is, the main elements in the human body. Potassium is a nutrient that, together with chlorine and sodium, is needed by the body in large volumes. In total, there is about 250 g of potassium in the human body.

Benefits of potassium for the body

Potassium is an essential macronutrient for the body. It is part of the cells and, together with sodium, is responsible for the water balance in the body. An important task of potassium is to maintain the pH balance of the internal environment of the body. If the body becomes acidic, potassium restores the acid-base balance.

For a person, this element performs the following important functions:

participates in the passage of nerve impulses, which ensures normal muscle contraction;
important for the heart and blood vessels - normalizes the heart rhythm and blood pressure. In violation of metabolic processes improves myocardial function;
improves the supply of oxygen to the brain. Prevents stroke and depression;
normalizes the balance of fluids - tissue and extracellular;
promotes the conversion of glucose into energy;
activates enzymes;
in contrast to sodium, it does not store, but removes fluid from the body. Is a sodium antagonist;
prevents sclerosis, does not allow sodium salts to accumulate in the vessels of the brain;
participates in the removal of toxins from the body;
regulates water-salt metabolism, prevents the formation of edema;
important for the healthy functioning of soft tissues (in vessels, capillaries, muscles, liver, kidneys, endocrine glands);
reduces the manifestations of allergies;
improves performance, prevents chronic fatigue.

The ratio in the body of sodium and potassium should be 1:2. Excess sodium is harmful to health, and the problem is solved by the introduction of an additional volume of potassium.

Absorption and daily intake of potassium

Potassium is easily absorbed from the intestines. Just as easily and in the same volume that was taken, it is excreted from the body with urine.

Potassium in foods enters the body constantly, but since the element does not accumulate in the body, its deficiency is often found. Potassium is worse absorbed with the abuse of coffee, sugar, alcohol. Also, potassium is less absorbed with a lack of magnesium.

It is especially important to monitor the sufficient intake of potassium in the body of athletes, those who are engaged in hard physical labor, as well as when taking diuretics.

The daily requirement for potassium for adults is 3-5 g.

Causes of potassium deficiency in the body

Potassium deficiency can be observed with an unbalanced diet. This is an excess of foods in which sodium is contained in the composition of the preservative, and the excessive consumption of ordinary salt. With a high proportion of sodium (an antagonist) in the diet, a low intake of vegetables and fruits also leads to a lack of potassium.

Potassium deficiency will appear with the use of diuretics. The same result will be when taking hormones of the adrenal cortex. The abuse of coffee and alcohol contribute to increased excretion of potassium from the body. Regular stress contributes to sodium accumulation and potassium deficiency.

Sports training and hard physical work lead to a loss of potassium through increased sweating.

Signs of potassium deficiency in the body

A number of signs and symptoms indicate a lack of potassium in the body. This is muscle weakness, fatigue, irritability, dry skin, brittle hair and nails. Potassium deficiency can manifest itself in poor wound healing, in ulcers of the mucous membranes (gastric ulcer, cervical erosion).

Also, potassium deficiency is indicated by gastrointestinal disorders, such as nausea, constipation. Spasms and convulsions are often observed. Another symptom is an abnormal heart rhythm (arrhythmia). With a constant shortage of this macronutrient, there is a danger of a heart attack. With large losses of potassium, neuralgic diseases may appear.

These are common symptoms, and if they appear clearly, then you should consult a doctor. Potassium supplements should only be taken as prescribed by a specialist.

Too much potassium in the body

An excess of potassium in the body appears if the work of the adrenal cortex is disrupted or there are kidney diseases. Also, an unhealthy diet (too many foods with potassium) or an overdose of potassium-containing drugs leads to an excess of potassium.

Signs of an excess of potassium are neuromuscular disorders, disturbances in the functioning of the heart, poor sensitivity of the limbs, anemia, pale skin, increased urination and sweating, and agitation. There may also be a gastrointestinal disorder - colic, diarrhea, constipation.

Too much potassium in the body is dangerous for heart and kidney disorders, the risk of urolithiasis. Another consequence is the deposition of potassium salts in the ligaments.

What foods contain potassium

Potassium plays an essential role in the functioning of the body, and it is important that we get the optimal amount of it from food. Consider foods high in potassium.

Potassium is available to us mainly in plant foods. We will get this element with bread, potatoes, watermelon, melon, peas, beans. Vegetables - cabbage, cucumbers, beets, carrots - will help replenish potassium reserves. It is also fruits - apples, citrus fruits, grapes, bananas and dried fruits. In addition to plant foods, potassium is found in dairy products, beef, fish, mushrooms, and nuts. Its sources include natural honey and apple cider vinegar.

Table. The content of potassium in food - vegetables, herbs, mg / 100 g

Parsley

800 mg.

774 mg.

Watercress

600 mg.

Potato

568 mg.

White cabbage.

300 mg.

Tomatoes

290 mg.

288 mg.

Green onion

259 mg.

238 mg.

200 mg.

Sweet pepper

160 mg.

140 mg.

Table. Potassium in food - nuts and seeds, mg/100 g

pistachios

1025 mg.

748 mg.

658 mg.

Sunflower seeds.

647 mg.

pine nut

597 mg.

553 mg.

497 mg.

Walnut

474 mg.

Dried fruits, such as dried apricots, prunes or raisins, can especially replenish potassium reserves. A little less, but also enough of this macronutrient is found in fresh fruits and citrus fruits.

Table. Potassium in food - fruits and dried fruits, mg/100 g

You can also get valuable potassium from cereals and legumes, from cereals and bran.

Table. Potassium in food - cereals, grains and legumes, mg / 100 g

1260 mg.

1100 mg.

Green peas

731 mg.

Lentils

672 mg.

424 mg.

Buckwheat

380 mg.

What is the mineral for?

Potassium is the dominant positive electrolyte (a chemical whose atoms have one free electron, capable of transmitting electrical impulses when the substance is dissolved in water) of body cells. One of the enzymes (adenosine triphosphatase) controls the inflow and outflow of potassium and sodium into cells, thereby maintaining the normal functioning of the heart, brain, skeletal muscles, normal kidney function, and acid-base balance.
Absorption occurs in the small intestine.

Mineral benefits:
- contributes to the maintenance of a normal rhythm of life.
- Promotes normal muscle contraction.
- regulates the transfer of nutrients to cells.
- maintains water balance in body tissues and cells.
- provides or restores the normal functioning of nerve cells, heart cells and skeletal muscle cells, kidneys and secretion of gastric juice.
- replenishes potassium deficiency caused by diseases or taking diuretics (water tablets).

Interaction:

With medicines, vitamins and minerals:
The absorption of potassium facilitates vitamin B6.
Interacting with amiloride causes a dangerous increase in the concentration of potassium in the blood.
Interacting with atropine and belladonna when taken orally, potassium increases the likelihood of stomach ulcers.
Interacting with vitamin B12, in the case of taking long-acting tablets, it is possible to worsen the absorption of the vitamin and increase the need for it.
Interacting with calcium and digitalis preparations increases the likelihood of arrhythmias.
Interacting with catropil and enalapril increases the likelihood of excess potassium.
Interacting with cortisone and laxatives reduces the effect of potassium.
Interacting with spironolactone and triamterone increases the content of potassium in the blood.

With other substances:
Do not cook food in large quantities of water.
Tobacco impairs absorption.
Alcohol increases the manifestation of gastrointestinal symptoms.
Cocaine and marijuana can cause arrhythmias.

Beverages:

Salted drinks, such as tomato juice and other thirst-quenching drinks, or low-salt milk contribute to increased fluid retention.
- coffee impairs potassium absorption and increases the manifestation of gastrointestinal symptoms.
Food:
- salty foods increase fluid retention.
Sugar impairs potassium absorption.

Deficiency Consequences:
- arrhythmia.
- nervous breakdown.
- depression.
- swelling.
- hypokalemia, myasthenia gravis.
- weakness, paralysis.
- low blood pressure.
- life-threatening, irregular or rapid heartbeat, which can lead to cardiac arrest and death.

Dosing regimen:
- for children from 600 to 1700 milligrams,
- for adults from 1800 to 5000 milligrams.
The need for potassium depends on the total body weight, physical activity, physiological state, and the climate of the place of residence.

The need increases with:
- taking diuretics, cortisone or digitalis preparations.
- people who consume low-calorie or insufficiently nutrient-dense food, as well as those who experience an increased need for nutrients.
- people over 55 years old.
- pregnant and lactating women.
- use of oral contraceptives.
- those who use alcohol, tobacco and drugs.
- people suffering from debilitating chronic diseases.
- prolonged stress.
- recently undergone surgery, injuries and burns.
- increased physical activity.
- people with partially removed gastrointestinal tract.
- suffering from diseases associated with malabsorption.
- Vegetarians.

Contraindications and precautions:
Potassium is not recommended for children.
At the age of over 55, strictly follow the regimen. Maintaining potassium balance is critical. Any deviation from the normal content of potassium in the body can have the most serious consequences.

Do not take if:
You are taking potassium-sparing diuretics, such as spironolactone, triamterene, amiloride.
- you are allergic to any potassium supplements.
- suffer from kidney disease.

Consult your doctor if:
- You are pregnant and breastfeeding.
You suffer from Addison's disease.
- suffer from diabetes.
- you have a heart disease.
- suffer from intestinal obstruction.
- suffer from stomach ulcers.
- You are taking diuretics.
- use heart remedies.
- take laxatives or suffer from chronic diarrhoea.
- use salt substitutes or consume milk with a low salt content.

Overdose/toxicity:
- Irregular or rapid heartbeat.
- paralysis of arms and legs.
- drop in blood pressure.
- convulsions.
- coma, cardiac arrest.

Sources:

Avocados, bananas, beans, fresh peas, salt substitute, raisins, potatoes, chard, lemon balm, milk, cantaloupe, nuts, parsnips, canned sardines, juices (grapefruit, tomato, orange), asparagus, whole grain cereal products, citrus fruits, fresh spinach.