AGE | Nutrition Highlight: Potassium
Potassium is a key nutrient, especially as we age. It is important for nerve and muscle function. Potassium also helps maintain a regular heartbeat, and plays a role in bone and kidney health. It may help decrease blood pressure, prevent osteoporosis, and protect against stroke. Men 51 and older should aim for 3,400 milligrams per day. Women 51 and older should aim for 2,600 milligrams per day.
It is best to get your vitamins from food rather than supplements. Good sources of potassium include:
- Bananas
- Oranges
- Prunes
- dried fruits
- Avocados
- white and sweet potatoes
- Spinach
- Tomatoes
- Green leafy vegetables
- Milk
- Yogurt
- Beans
- Tuna
- Nuts
Some medications and health conditions impact potassium levels. Talk to your healthcare provider about your medications and potassium needs. Staying hydrated is also important in maintaining potassium levels. Aim for 6-8 cups per day.
Sources – National Institutes of Health, Healthline, Mayo Clinic, USDA MyPlate for Older Adults
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