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Calcium helps keep the bones healthy

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Potassium helps reduce blood pressure and water retention.

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Iron is important because the body needs it for growth and development

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The amount of iron needed differs for everyone. It is based on age, gender, diet and condition.
Infants
0-6 months- 0.27mg
7-12 months- 11mg
Children
1-3 years- 7mg
4-8 years- 10mg
9 to 13 years: 8 mg

14 to 18 years: 11 mg

19 years and older: 8 mg

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Zinc helps the immune system function.

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Potassium is one of the seven essential macrominerals. The human body requires at least 100 milligrams of potassium daily to support key processes.

A high potassium intake reduces the risk of overall mortality by 20 percent. It also decreases the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones.

The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles.

This MNT Knowledge Center article provides an in-depth look at recommended intake of potassium, its possible health benefits, reliable sources of potassium, the effects of consuming too much or too little potassium, and any potential health risks of consuming potassium.

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Potassium is a crucial nutrient, and a very small percent of people in the U.S. consume enough.

The Adequate Intake recommendation for potassium is 4,700 milligrams (mg) per day for adults. Most adults do not meet this recommendation.

The National Health and Nutrition Examination Survey (NHANES) also reported that less than two percent of people in the U.S. meet the daily 4,700-mg potassium requirement. Women consume less potassium than men on average.

The World Health Organization (WHO) recommend an intake of 3,510 mg per day and agree that most of the global population is not meeting this recommendation.

Potassium supplements are available. However, it is best to obtain any vitamin or mineral through food. It is not individual vitamins or minerals that make certain foods important for healthful living, but the combined efforts of a range of nutrients.

Potassium carries proven health benefits.

It is an electrolyte that counteracts the effects of sodium, helping to maintain consistent blood pressure. Potassium is also important for maintaining the balance of acids and bases in the body. Bases are alkalis that have not yet dissolved in water.
Blood pressure and cardiovascular health
Low potassium intake has repeatedly been linked with high blood pressure and cardiovascular disease. Maintaining a low sodium intake is essential to lowering blood pressure, but ensuring a good intake of potassium may be just as important.

An increase in potassium intake along with a decrease in sodium is crucial to reducing the risk of cardiovascular disease.

In one study, those who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed about 1,000 mg per day.
Bone and muscle maintenance
Potassium-rich foods maintain an alkaline environment in the body, unlike in acidosis. Metabolic acidosis is triggered by a diet full of acidifying foods like meat, dairy products, and processed cereal grains. Acidosis is a common outcome of the typically acidic Western diet.

Acidosis can cause nitrogen excretion, loss in bone mineral density, and muscle wasting. A diet high in potassium can help preserve muscle mass in older people, as well as during conditions that tend to lead to muscle wasting, such as diabetic ketosis. However, a sufficient potassium intake can help prevent this.

One study found that participants that took in 5,266 milligrams of potassium per day maintained an average of 3.6 more pounds of lean tissue mass than those with a potassium intake 50 percent lower. Some studies also show an increase in bone density with high potassium intake.

Foods high in potassium

White beans are among the most potassium-rich foods, as are many other types of bean.

Potassium is found in many whole, unprocessed foods.

Some of the best sources of potassium are fresh leafy greens, avocados, tomatoes, potatoes, and beans. Processing greatly reduces the amount of dietary potassium. A diet high in processed foods is probably low in potassium.

Many processed foods are also high in sodium. As sodium consumption rises, increased potassium is needed to cancel out the effect of sodium on blood pressure.

Here is a table showing the nutritional benefit provided by one cup of the most potassium-rich foods.

A good way to reduce the harmful effects of high-sodium meals is to eat a high-potassium fruit or vegetable with each meal.

There are many more sources of potassium outside of this list. Be sure to check the potassium content of any preferred foods using the United States Department of Agriculture (USDA) National Nutrient Database.

Potassium deficiency can cause a range of symptoms and health problems. It is also known as hypokalemia.

A normal potassium level is defined as between 3.5 and 5.0 millimoles per liter (mmol/L).

Hypokalemia is diagnosed when potassium levels fall below 3.5 mmol/L. Mild potassium deficiency will generally not present with symptoms. A potassium level lower than 2.5 mmol/L is considered extremely deficient, and symptoms will become more severe as levels reduce.

Symptoms of low potassium levels include:

malaise and fatigue

weakness and muscle pain all over the body

constipation

Extremely low potassium levels can cause:

severe muscle weakness and paralysis

respiratory failure

painful obstructions in the gut

tingling, crawling, numb, or itchy sensations main felt in the hands, feet, legs, or arms

intermittent muscle spasms

Low potassium can be diagnosed using simple blood tests and treated by alterations to the diet, including supplements. Having regular medicals and health screenings will also help a person track their potassium levels and avoid any potential shortfalls.

Potassium can also cause health problems when a person consumes more than the 4,700 mg recommended Adequate Intake.

Individuals with good kidney function can efficiently rid the body of excess amounts of potassium in the urine. This process normally has no adverse side effects.

There have been a small number of reports that potassium toxicity is associated with an extremely high intake of potassium supplements. No food-related potassium toxicity has ever been reported.

Hyperkalemia

Consuming too much potassium can be harmful to people whose kidneys are not fully functional. Excessive potassium consumption can lead to hyperkalemia, in which the kidneys cannot remove enough potassium from the body. This can be dangerous if the condition escalates quickly.

Potassium levels between 5.1 and 6.0 mmol/L are considered high and warrant monitoring and management. Levels higher than 6.0 mmol/L are dangerous.

Hyperkalemia will mostly be either symptomless or present very few symptoms. However, when symptoms do present, they are similar to those that occur in hypokalemia.

Severe or sudden hyperkalemia can cause heart palpitations, shortness of breath, and chest pain. At this stage, hyperkalemia can become a life-threatening condition that requires immediate medical attention.

Reducing potassium intake

Hyperkalemia is treated by reducing the intake of potassium.

Potassium and sodium are part of a constant balancing act within the body. Maintaining this balance is vital to the smooth function of bodily systems.

If hyperkalemia is suspected, it is best to avoid high-potassium foods, such as the ones listed above. Salt substitutes, herbal remedies, or supplements should also not be consumed. These can all boost potassium levels rather than balance them.

High potassium levels have been linked to two cases of cardiac arrest. If the kidneys are unable to remove excess potassium from the blood, the effects of potassium on the heart could be fatal.

Potassium is vital to bodily function but does not hold the answers to healthful living on its own. Overall eating patterns and dietary balance are most important in bolstering health and keeping disease at bay.

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Potassium: Health benefits and recommended intake

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The human body requires at least 100 milligrams of potassium daily to support key functions. Among its many uses, potassium helps to regulate the electrical activity of the heart and other muscles. Which foods provide this essential macromineral? What happens if a person has too much or too little?

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Potassium helps regulate fluid balance

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Iron gives you energy.

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If your body doesn't get enough calcium and vitamin D to support important functions, it takes calcium from your bones. This is called losing bone mass.

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Why is Iron Important to Your Health? - Carter BloodCare

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Women need a much higher amount of iron each day due to loss of blood each month for their menstrual cycle. It is more common for women to get turned away at donor centers for low iron, but we will provide you with tips to help boost iron levels for donation.

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Calcium helps avoid blood pressure and diabetes.

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Your body uses iron to make hemoglobin a protein in red blood cells that carries oxygen from the lungs to all parts of the body.

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Calcium is important in the growth process. It helps develop your muscles and bones.

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Calcium helps the body maintain strong bones.

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Calcium helps prevent things like kidney stones

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Zinc helps metabolism to function.

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.

Zinc is a trace element that is necessary for a healthy immune system. A lack of zinc can make a person more susceptible to disease and illness.

It is responsible for a number of functions in the human body, and it helps stimulate the activity of at least 100 different enzymes. Only a small intake of zinc is necessary to reap the benefits.

Currently, the recommended dietary allowance (RDA) for zinc in the United States is 8 milligrams (mg) a day for women and 11 mg a day for men.

The element is naturally found in many different foods, but it is also available as a dietary supplement.

Zinc is vital for a healthy immune system, correctly synthesizing DNA, promoting healthy growth during childhood, and healing wounds.

The following are some of the health benefits of zinc:

1) Zinc and regulating immune function

According to the European Journal of Immunology, the human body needs zinc to activate T lymphocytes (T cells).

T cells help the body in two ways:

1. controlling and regulating immune responses

2. attacking infected or cancerous cells

Zinc deficiency can severely impair immune system function.

According to a study published in the American Journal of Clinical Nutrition, "zinc-deficient persons experience increased susceptibility to a variety of pathogens."

2) Zinc for treating diarrhea

According to the World Health Organization, diarrhea kills an astonishing 1.6 million children under 5 every year. Zinc pills may help reduce diarrhea.

A PLoS Medicine study, which "followed a nationwide public health campaign to increase zinc use for childhood diarrhea in Bangladesh," confirmed that a 10-day course of zinc tablets is effective at treating diarrhea and also helps prevent future bouts of the condition.

3) Zinc effects on learning and memory

Research conducted at the University of Toronto and published in the journal suggested that zinc has a crucial role in regulating how neurons communicate with one another, affecting how memories are formed and how we learn.

4) Zinc to treat the common cold

Zinc lozenges were found to shorten the duration of common cold episodes by up to 40 percent in a study published in the Open Respiratory Medicine Journal.

In addition, a Cochrane review concluded that taking "zinc (lozenges or syrup) is beneficial in reducing the duration and severity of the common cold in healthy people, when taken within 24 hours of onset of symptoms."

5) Zinc's role in wound healing

Zinc plays a role in maintaining skin integrity and structure. Patients experiencing chronic wounds or ulcers often have deficient zinc metabolism and lower serum zinc levels. Zinc is often used in skin creams for treating diaper rash or other skin irritations.

A Swedish study that analysed zinc in wound healing concluded, "topical zinc may stimulate leg ulcer healing by enhancing re-epithelialization, decreasing inflammation and bacterial growth. When zinc is applied on wounds, it not only corrects a local zinc deficit but also acts pharmacologically."

However, research has not consistently shown that use of zinc sulfate in patients with chronic wounds or ulcers is effective at improving healing rate.

6) Zinc and decreased risk of age-related chronic disease

A study from researchers at Oregon State University have found that improving zinc status through diet and supplementation may reduce the risk of inflammatory diseases. It has been known for decades that zinc has a significant role in immune function. Deficiency has been linked to increased inflammation in chronic disease and triggering new inflammatory processes.

8) Zinc for preventing age-related macular degeneration (AMD)

Zinc prevents cellular damage in the retina, which helps in delaying the progression of AMD and vision loss, according to a study published in the Archives of Ophthalmology.

9) Zinc and fertility

Several studies and trials have linked poor zinc status with low sperm quality. For example, one study in the Netherlands found that subjects had a higher sperm count after zinc sulfate and folic acid supplementation. In another study, researchers concluded that poor zinc intake may be a risk factor for low quality of sperm and male infertility.

10) Other possible zinc benefits

Zinc may also be effective for the treatment of:

Adequate zinc intake is especially important for children because even mild zinc deficiency can impede growth, increase risk of infection, and increase risk of diarrhea and respiratory disease.

The recommended intake for children 1-8 years old ranges from 3-5 milligrams, increasing as the child gets older.

Males 9-13 years old require 8 milligrams of zinc per day. After the age of 14, the requirement increases to the 11 milligrams per day that is required for all adult males. For females over the age of 8, the requirement stays stable at 8 milligrams per day, except for ages 14-18, where the recommendation increases to 9 milligrams per day.

Pregnant and lactating women have an increased need for zinc at 11-13 milligrams per day, depending on age.

The best sources of zinc are beans, animal meats, nuts, fish and other seafood, whole grain cereals, and dairy products. Zinc is also added to some breakfast cereals and other fortified foods.

Vegetarians may require up to 50 percent more than the recommended intake of zinc because of low bioavailability of zinc from plant-based foods.

Foods with the highest reported zinc content are:

raw oysters (Pacific), 3 ounces: 14.1 milligrams

beef, lean chuck roast, braised, 3 ounces: 7.0 milligrams

baked beans, canned, ½ cup: 6.9 milligrams

crab, King Alaskan, cooked, 3 ounces: 6.5 milligrams

ground beef, lean, 3 ounces: 5.3 milligrams

lobster, cooked, 3 ounces: 3.4 milligrams

pork loin, lean, cooked, 3 ounces: 2.9 milligrams

wild rice, cooked, ½ cup: 2.2 milligrams

peas, green, cooked, 1 cup: 1.2 milligrams

yogurt, plain, 8 ounces: 1.3 milligrams

pecans, 1 ounces: 1.3 milligrams

peanuts, dry roasted, 1 ounces: 0.9 milligrams

Zinc supplements are also available in the form of capsules and tablets. However, the tolerable upper limit for zinc is 40 milligrams for males and females over 18 years.

It has been proven time and again that isolating certain nutrients in supplement form will not provide the same health benefits as consuming the nutrient from a whole food. First focus on obtaining your daily zinc requirement from foods, then use supplements as a backup if necessary. Zinc supplements are available to purchase in many health food stores and online.

Normally, zinc deficiency is due to insufficient dietary intake. However, it may also be due to malabsorption and chronic illnesses such as diabetes, malignancy ( cancer), liver disease, and sickle cell disease.

Zinc deficiency signs include:

loss of appetite

slow wound healing

skin conditions such as acne or eczema

abnormal taste and smell

depressed growth

altered cognition

depression (more research needed)

diarrhea

Zinc deficiency during pregnancy may increase the chances of a difficult or prolonged birth.

Zinc has many health benefits, but excessive zinc intake can be harmful. Adverse effects of severely high zinc intake may include:

Excess zinc may suppress copper absorption, according to a study published in Biological Trace Element Research.

There is also some evidence that increased levels of zinc in the body might play a role in the development of kidney stones. Research into this and other health benefits of zinc are happening now, but we have known for decades that zinc is important to good health.

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Zinc: Benefits, intake, sources, deficiency, and side effects

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Zinc is a trace element that is essential for regulating the immune system. It can be found in a range of foods, including seafood. Find out about the benefits of zinc and how it helps the body, the recommended daily requirements, the problems caused by zinc deficiency, and what happens if a person takes too much.

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Potassium helps protect against stroke

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Potassium helps with nerve function and muscle contract

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some foods that are high in potassium are Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates.

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Iron helps your body with growth and development.

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Iron helps the body grow and develop.

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Zinc helps the body make protein and DNA.

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Calcium helps your heart muscles and nerves function properly.

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The atomic number for potassium is 19 and it's atomic mass is 39.0983u and it is an alkali metal

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Iron helps make hemoglobin in red blood cells. Learn how much you need, good sources, deficiency symptoms, and health effects here.

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Here are more information on calcium

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Find out about calcium, including what it does, how much you need, and how to make sure you get enough.

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The body needs zinc to make PROTEINS and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.

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Potassium is a mineral that helps your body regulate fluid and sends nerves signals and regulate muscle contractions.

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The human body requires at least 100 milligrams of potassium daily to support key processes.

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Zinc is needed for the immune system. It helps the immune system fight off bacteria and viruses

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"Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles."

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MedlinePlus links to health information from the National Institutes of Health and other federal government agencies. MedlinePlus also links to health information from non-government Web sites. See our disclaimer about external links and our quality guidelines.

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Potassium is a mineral that the body needs to work normally. Read more about potassium and learn about potassium rich foods to add to your diet.

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The body needs zinc to grow and develop properly

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Iron is a protein that provides oxygen to muscles and to make hormones.

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Zinc helps your immune system and metabolism function.

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The body needs calcium to maintain strong bones and carry. Out many functions.

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It helps your nerves to function and muscles to contract.it helps your heart beat stay regular

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Some zinc rich foods are
Dark chocolate
Oysters
Spinach
Seeds
Legumes

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A high potassium intake reduces the risk of overall mortality by 20%.

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Iron is important as it helps keep the body awake

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The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men.