COVID-19: Potassium Food Sources

COVID-19: potassium food source

potassium food guide

It's been my experience as a practicing dietitian that the majority of healthy people don't readily meet their dietary potassium requirements. having the ability to eat tons of food (calories) can help since potassium is really found during a wide selection of foods. Obviously, the more food ate, the greater likelihood of eating enough potassium. But, what about the person who is usually restricting calories for weight management? Or, what about the one that eats tons of calories, but they're food calories? Theses scenarios will hinder meeting overall current potassium recommendations. While potassium plays an enormous role in maintaining overall health, there's some emerging discussion that potassium plays a task in COVID-19 recovery (preliminary report, not yet peer-reviewed). Therefore, knowing potassium food sources should be considered a basic nutrition education strategy for self-care during the COVID-19 pandemic.

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Current potassium recommendations

In 2019, potassium recommendations were adjusted. The National Academies of Sciences, Engineering, and Medicine (NASEM) reset the recommendations for the population. Previously, the potassium requirements were 4700 mg for all adults, no matter gender. Previous pediatric recommendations ranged from 3000 to 3800 mg. The updated requirements are more refined and are supported by both gender and age.

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Updated potassium requirements in mg are as follows:

1-3 years old 2000 mg for both genders

4-8 years old 2300 for both genders

9-13 years old 2500 for males and 2300 for females

14-18 years old 3000 for males and 2300 for females

19-50 years old 3400 for males and 2600 for females

51+ 3400 for males and 2600 for females

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Some potassium food sources

potassium food examples

A large can low sodium V-8 juice has 1180 mg

1 small can low sodium V-8 juice has 700 mg

6-oz. potato has about 850 mg

11.2 fluid ounce box Naked brand coconut milk, about 530 mg

1 cup fruit juice has about 500 mg

1/2 cup lima beans have 476 mg

1/2 cup soybeans have 476 mg

1 cup cooked spinach has 466 mg

A medium banana has 420 mg

1 cup cantaloupe has about 417 mg

1 cup of honeydew melon has about 400 mg

8 fluid ounces of skimmed milk has about 400 mg

1/2 cup sweet potato has about 400 mg

3 oz. salmon has about 380 mg

1/2 cup navy beans have 376 mg

1/3 avocado has about 360 mg

1/2 cup uncooked oatmeal has about 335 mg

6 prunes have about 290 mg

3 oz. chicken or beef has about 290 mg

1/2 cup baked beans have 285 mg

1/2 cup sliced strawberries have about 250 mg

1 cup unsweetened fruit juice has about 200 mg

1/2 cup cooked carrots have about 185 mg

For an understanding of how your favorite food stacks up regarding potassium, visit FoodData Central.

Potassium supplements

potassium food benefits

As you'll see within the list above, there should be many appealing foods to satisfy your potassium requirements. thereupon said, many individuals will wonder or think they will just pop a supplement. However, this is often not the case! Most multi-vitamin and mineral supplements typically have but 100 mg of potassium. And, potassium supplements sold as single entity supplements provide an equivalent. Your best bet is basically to specialize in nutrient-dense foods that you simply enjoy eating so as to both improve your diet and meet your potassium requirements. Most potassium-rich foods are high in nutrients and fiber, both of which you would like to remain well, boost immunity, and feed your gut bacteria.

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Final thoughts on potassium food sources and COVID-19

While there's no guarantee that ramping up potassium food sources will protect you from COVID-19, there are many solid science-backed reasons to concentrate on the present nutrient! Low intakes of potassium can put one in danger for various conditions like a high vital sign. Research also suggests that diets low in potassium promote blood glucose problems, kidney stones, and increase calcium loss from bones. Calcium loss from bones can cause osteoporosis. When wanting to improve your self-care through diet, healthy individuals cannot fail by adding more good quality potassium-rich foods to their diet. In such unsettling times, even some positive self-care can feel empowering. Be well.
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