Potassium is an important element for our health which maintains many body functions. These are:

• Potassium is needed for the red blood cells and helps heart, nerve and muscle functions.
• It prevents kidney-stone formation.
• It helps to provide oxygen to the brain.
• It lowers the blood pressure
• It prevents bone loss.

The following are the recommended daily intake of potassium:

AGE                              DAILY INTAKE [g]

Infants:
0 to 12 months            0.3 - 1

Children:
1 - 3 years                     1 - 2
4 to 6 years                 1 - 2
7 to 9 years                 1 - 2
10 to 12 years              1 - 3

Adolescents:
13 to 14 years             1 - 3
15 to 18 years             3 - 4

Adults:
Above 19 years          3 - 4

Pregnant:                 3 - 4
Breastfeeding:      3 - 4

Foods rich in potassium include:

Potato, banana, salmon, milk, pork, sweet potato, water melon, citrus fruits, nuts, whole grains, tomato and green leafy vegetables are rich in potassium.

The persons with kidney disease or taking medicines for high blood pressure should not increase their potassium consumption and they must consult their doctors if they want to take a supplement where potassium is present. Potassium supplement can be toxic to anybody. Never take potassium supplements without doctor’s permission.