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Potassium

By Hanan Saleh

Paediatric Dietician


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Written By Hanan Saleh

Potassium is an essential mineral. It is found mainly within body cells and plays a major role in maintaining normal cell function, nerve signals, heart beat and smooth muscle contractions making it important for normal digestive and muscular function. The body doesn’t produce potassium naturally, so it’s important to consume the right balance of potassium rich foods on a daily basis.

How much Potassium do Kids need?

Most children can get enough Potassium by eating a healthy balanced diet.

 

Age RDI mmol/day
Infants 0 to 6 months 10
7-12 months 18
1 to 3 years old 50
4 to 8 years old 60
Source: Nutrient Reference Values for Australia and New Zealand[iii]

Highest sources of Potassium per serve?

Fish, wholegrain cereals, dairy, root vegetables, spinach, tomato, banana and most other fruits & fruit juices are particularly good sources of potassium.

FOOD SERVE SIZE POTASSIUM PER SERVE (mmol)
Canned chunky soup 1 cup 50
Fish (Snapper) 120g 20
Edamame ½ cup 19
Salmon 16g 16
All Bran 1 cup 16
Just Right 1 cup 10
Yoghurt 200g, 1 tub 12
Milk 200mL 10
Pork 100g 12
Beef 100g 8
Almonds 1/3 cup 9
Baked beans ½ cup 8
Cashews 1/3 cup 7
Four bean mix 1/3 cup 6
Lentil 1/3 cup 5
Peanut Butter 1 Tablespoon 4
Potato, mashed ½ cup 12
Spinach, cooked ½ cup 10
Pumpkin, baked ½ cup 9
Sweet potato ½ cup 9
Tomato 1 medium 9
Avocado ½ 10
Broccoli ½ cup 4
Okra ½ cup 6
Custard apple ½ fruit 10
Banana 1 medium 9
Nectarine 1 medium 9
Vegetable juice ½ cup 9
Mixed dried fruit ¼ cup 8
Pineapple 1 thick slice 8
Mango ½ medium 7
Peach 1 medium 7
Kiwi fruit 1 whole 6
Tomato juice ½ cup 6
Apple 1 medium 5
Orange 1 medium 5
Orange juice ½ cup 5
Fig, dried 1 piece 4
Grapes 20 4
Pear 1 fruit 4

Source:

2015 Food Standards Australia New Zealand food nutrient data base last accessed 18/7/15[iv] http://www.foodstandards.gov.au
By Hanan Saleh 1 August 2015 references

Disclaimer: Always consult with your doctor for underlying illness. Before beginning dietary investigation, consult a dietician with an interest in food intolerance. Parents should exercise caution with vitamins and supplements and monitor their children’s intake of these and other foods to ensure that kids do not get too much of these nutrients. This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner. The development of this document is not influenced by commercial organisations.

  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

  • next review

    26.08.2016

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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Potassium

nutrition

Potassium is one of the Top 10 Nutrients for Kids Health and development. It helps control a healthy blood flow and build strong muscles and bones – so important for growing children. The American Dietetic Association has identified potassium as one of the nutrients school-age children are lacking.

By Evelyn Lewin 01.08.2015
references
  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

    1203450
  • next review

    26.08.2016

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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potassium   rich Recipes

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