Copyright: Copyright © Interactive Outfitters, Inc.


Major Minerals

CALCIUM

IRON

MAGNESIUM

PHOSPHORUS

POTASSIUM

SODIUM


POTASSIUM

Potassium is a major mineral. Major dietary sources of Potassium include fruits, vegetables, milk, meat and poultry. Works with sodium to regulate the body's waste balance and normalize heart rhythms; aids in clear thinking by sending oxygen to the brain; preserves proper alkalinity of body fluids; stimulates the kidneys to eliminate poisonous body wastes; assists in reducing high blood pressure; promotes healthy skin.

Beneficial Properties

An electrolyte that helps maintain acid-base balance

Vital for muscle contraction and nerve impulses

Helps with proper function of heart and kidneys

Aids in regulation of blood pressure

Aids in regulation of water balance in cells

Deficiency Indicators

May result in poor reflexes

Nervous disorders

Respiratory failure

Cardiac arrest

Muscle damage.

Weakness

Anorexia

Nausea

Listlessness

Drowsiness

Irrational behavior

Excessive Intake and Toxicity Symptoms:

Cardiac Arrest

RDA

Estimated safe for adults 3500 mg

SOURCES OF POTASSIUM


SOURCES OF POTASSIUM

Food	Amount	Milligrams
Prunes	8 large	940
Raisins	1/2 cup	575
Potato, white, boiled	1 small	407
Milk, skim	1 cup	406
Spinach, raw	3 ounces	403
Banana	1 small	370
Pork, cooked	3 ounces	334
Beef, lean round, cooked	3 ounces	317
Artichoke, cooked	1 bud	300
Cauliflower, raw	1 cup	295
Lettuce, iceberg	1/4 head	264
Cantaloupe	1/4 melon	251
Tomato	1 small	244
Apricots, dried	4 halves	244
Chicken, cooked	3 ounces	242
Orange	1 medium	237


SOURCES OF SODIUM

Food	Amount	Milligrams
Table salt (sodium chloride)	1 teaspoon	2132
Soy sauce	1 tablespoon	920
Cottage cheese, 1% fat	1 cup	918
Bacon, beef	3 slices	766
Tomato juice	6 ounces	658
Soy sauce, lite	1 tablespoon	605
Hot dog, beef	1	585
V-8 juice	6 ounces	553
Pretzels	1 ounce	486
Cheese, American	1 ounce	406
Ham, lean (5% fat)	1 slice	405
Peas and carrots, canned	1/2 cup	277
Turkey salami	1 slice	244
Bologna, beef	1 slice	226
Cheese, cheddar	1 ounce	176
Potato chips	1 ounce	168
Green beans, canned, low salt	1/2 cup	109
V-8 juice, no added salt	6 ounces	42
Tomato juice, no added salt	6 ounces	18


SODIUM

Major dietary sources of Sodium include table salt, soy sauce, monosodium glutamate, cheese, smoked and cured meats, processed and canned foods.

Beneficial Properties

An electrolyte that helps maintain acid-base balance

Helps regulate blood pressure

Helps regulate water balance in cells

Aids in muscle contraction

Aids in nerve impulse transmission

Deficiency Indicators

Deficiency is rarely caused by inadequate dietary intake

Weakness

Headache

Muscle cramps and shock

Excessive Intake and Toxicity Symptoms:

Edema (fluid retention)

Hypertension (high blood pressure) in salt sensitive people

RDA

Estimated safe for adults less than 2400 mg

SOURCES OF SODIUM