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Potassium is a kind of mineral that helps control the working of our cells. It enables the creation of electric impulses that lets the cells do their jobs. The working of nerves, the muscles and even the heart is dependent on getting enough of potassium; otherwise their normal working is affected.

How much is required?

The potassium need of the body differs with age. A just born to 6 months baby may require just 400 milligram, a 9- 13 year child required 4500 milligram whereas a pregnant mother may require 5,100 milligram of potassium.

Slows down Osteoporosis

Osteoporosis is the weakening of the bones. A diet rich in meat and dairy products will result in production of acid in the body which may help weaken the bones. But a diet rich in vegetables, greens and fruits can help maintain the bone strength and prevent osteoporosis.

Prevents Kidney Stone

A diet rich in meat makes your body often get kidney stones. Potassium helps get rid of the acid, which keeps the minerals where they belong, that is in your bones. This prevents the occurrence of kidney stones.

Helps the muscles

Your cells need the right amount of potassium inside and sodium on the outside for them to work normally. Too little or too much on either side of the cell wall can weaken the muscles and make them squeeze involuntarily.

Prevents High BP

Normally blood does exert some pressure on the walls of the veins and arteries but at times this scales up and it known as high BP. This condition can lead to stroke, heart disease and heart failure. The high BP is often a ‘silent killer’ because it sneaks on you without any symptoms. The sodium in the salt makes the condition worse, whereas potassium can help get rid of sodium and eases the pressure on the walls of the blood vessels.

Prevents Stroke

A stroke usually happens when the blood flow is limited or cut off from the part of the brain. Often high BP leads to the blood vessel bursting or getting blocked. You can keep the high blood pressure under control if you have an intake of right quantity of potassium.

Source of Potassium


A single banana of medium size has 422 milligrams of potassium. You can take a banana as a snack or slice it into your cereal. If you soak or cook the banana then it will lose the potassium content.


When you take a medium potato and bake it with the skin then it has around 926 milligram of potassium. If you load up the baked potato with butter or cream then you might end up with health problems.


A midsized orange can contain around 237 milligrams. The oranges are also healthy and full of vitamins and minerals.

Likewise tomatoes, beans and sunflower seed also have enough of potassium.

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