Vegetarian Potassium Calculator
Here’s a table outlining important information about potassium for vegetarians, including its role, recommended daily intake, key plant-based sources, and tips for optimal absorption:
| Category | Details |
|---|---|
| Role of Potassium | – Regulates fluid balance and blood pressure |
| – Supports proper muscle and nerve function | |
| – Helps with nutrient transport across cell membranes | |
| – Aids in maintaining proper heart and kidney function | |
| Recommended Daily Intake | – Adults: 2,500-3,000 mg/day (varies by age and gender) |
| – Pregnant women: 2,900 mg/day | |
| – Lactating women: 2,800 mg/day | |
| Key Plant-Based Sources | – Bananas: 358 mg per 100g |
| – Sweet Potatoes: 337 mg per 100g | |
| – Spinach: 558 mg per 100g | |
| – Avocados: 485 mg per 100g | |
| – Beans (kidney, white, black): 400-600 mg per 100g | |
| – Lentils: 369 mg per 100g | |
| – Tomatoes: 237 mg per 100g | |
| – Mushrooms: 318 mg per 100g | |
| – Oranges: 181 mg per 100g | |
| – Dried apricots: 1,162 mg per 100g | |
| Benefits of Adequate Potassium | – Lowers blood pressure |
| – Reduces risk of stroke | |
| – Prevents muscle cramps | |
| – Supports bone health | |
| – Reduces risk of kidney stones | |
| Deficiency Symptoms | – Fatigue, muscle weakness |
| – Cramps and spasms | |
| – Heart palpitations | |
| – Digestive issues | |
| – High blood pressure | |
| Tips for Optimal Absorption | – Maintain a balanced diet with enough water |
| – Avoid excessive sodium (high salt diets may reduce potassium retention) | |
| – Include potassium-rich foods in every meal | |
| – Use plant-based supplements if needed (consult a healthcare professional) | |
| Precautions | – Overconsumption of potassium supplements may lead to hyperkalemia (dangerous) |
| – People with kidney disease should monitor potassium intake closely |
This table provides a comprehensive overview of potassium for vegetarians, ensuring you meet your daily needs through plant-based sources.