Healthy Houston: Focus on Potassium

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This Healthy Houston focus is brought to you by Houston Healthcare.

Potassium is a mineral and an electrolyte. Electrolytes are compounds that are able to conduct an electrical current.

Functions

Potassium’s functions include helping to:

Most people should aim to get close to 5,000 milligrams (mg) of potassium per day.

Age	Estimated Minimum Requirement of Potassium (mg)
9-13 years	4,500
> 13 years	4,700

Potassium is found in many foods, especially fruits and vegetables. Less processed foods tend to have more potassium.

Here are some examples of foods that are high in potassium:

To help increase your intake of potassium:

Eat legumes, such as black beans, lentils, and chickpeas,
three times per week. Combine them with rice and vegetables and wrap in a

warm tortilla.
Make garden salads with half green lettuce and half fresh spinach.
Eat fish as your entrée a few times per week.
Snack on dried fruits for a sweet fix.
Use avocado on sandwiches or bagels in place of mayonnaise or cream cheese.
Eat two brightly colored fruits and vegetables each day, like sweet potato, cantaloupe, honeydew melon, spinach, among others.

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