Potassium

Potassium-rich meals (contains at least 1g potassium):

1. Zucchini spaghetti with prawn, serves 4 people

Scientific studies (review articles) on the relationship between potassium and disease prevention:
One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of randomized, placebo-controlled double blind clinical trials (RCTs) will answer the following question:
"Do taking dietary supplements make sense?" Yes for a positive conclusion and no for a negative conclusion.

One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of (prospective) cohort studies or case-control studies will answer the following question:
"Should I change my diet?".

1. Each 1 mmol/L increase in serum potassium reduces type 2 diabetes mellitus by 17%
2. Higher sodium and lower potassium reduce in a dose-response manner cardiovascular risk
3. Potassium intake from 3,128 mg per day increases blood pressure
4. Potassium supplementation for at least 4 weeks reduces blood pressure of patients with essential hypertension
5. Daily dietary intake of 1.6g potassium decreases risk of stroke

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• Potassium is an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium and magnesium.
• Leafy green vegetables, vine fruit such as tomatoes, cucumbers, zucchini, eggplant and pumpkin and root vegetables (potatoes, yam and cassava) are good sources of potassium.
• Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction.
  Potassium is also required for the activity of pyruvate kinase, an important enzyme in carbohydrate metabolism.
• Symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue and heart disturbances.
• 200-300 grams of vegetables and 2-5 servings of fruit a day is a good way to get a sufficient amount of potassium.
• The minimum daily requirement is approximately 978 mg of potassium.
• The Adequate Intake (AI) according to the American Heart Association is 4.7 gram per day.
• About 95% of the potassium in the body is stored within cells, while sodium and chloride are predominantly located outside the cell.
• 39.10 mg of potassium = 1 mmol = 1 mEq.
• Normal plasma potassium levels are between 3.5 to 5.0 mEq/L.
• People with kidney disease should not take potassium supplements.
• Acute toxicity is associated with dose of 18 grams.
• The tolerable upper intake level (UL) for potassium has not established.