Health Benefits and Sources Of Potassium

Estimated Amounts Needed

•  Estimated Minimum Requirements 2000 mg/day for adults and adolescents.

Benefits/Deficiency Symptoms

• Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids.


• Potassium plays an essential role in proper heart function.


• Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.

Fruit Sources

• Avocado


• Bananas


• Grapefruit


• Guava


• Kiwi


• Lychee


• Papaya


• Pomegranate


• Watermelon

Vegetable Sources

• Amaranth leaves


• Butternut squash


• French Beans


• Lima Beans


• Potatoes


• Pumpkin


• Sweet Potatoes 

Nut/Seed/Grain Sources 

• Almonds


• Buckwheat


• Chestnuts


• Coconut


• Oats


• Rye


• Sunflower Seeds


• Wheat - Durum


• Wheat - Hard Red


• Wheat - Hard White