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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 


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