Nutrient Information: 钾 Potassium, K

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Nutrient Key Information
Nutrient Name:	钾 Potassium, K
Nutrient Category:	矿物质 (Minerals)
Measuring Unit:	mg
Nutrient Summary:	钾对于维持体液平衡具有重要作用。它也是正常细胞功能所必需的。我们需要摄入足够量的钾来维持良好的血压水平，以及增强神经传递、肌肉申缩和血管张力功能。
Nutrient Function:	钾帮助调节体液平衡: 钾是细胞内部的主要阳离子，钠是细胞外部液中的主要电解质。钾和钠可以平衡身体中细胞的内外液体量。钾能帮助降低血压水平。并能够减少钠摄入量对血压的负面影响。帮助保持稳定的心跳有助于肌肉申缩有助于神经系统功能碳水化合物代谢和血糖控制减少骨质流失以增强骨骼强度并降低含钙肾结石的风险

钾 Potassium, K Interactions With Other Nutrients
钠 Sodium, Na	High intake of sodium can lead to increased potassium excretion through urine Sodium and potassium work together to maintain fluid balance in the body. High sodium intake can lead to increased potassium excretion through urine. Conversely, higher potassium intake can help to counteract some of the adverse effects of high sodium intake, such as high blood pressure.
镁 Magnesium, Mg	Low magnesium levels can lead to low potassium levels Potassium is primarily involved in maintaining cell membrane potential and electrical excitability, and it is also crucial for muscle contractions. Magnesium can influence potassium levels. It acts as a cofactor for an enzyme that helps maintain the electrochemical gradient across cell membranes by pumping sodium out of cells and potassium into cells. It also helps to retain potassium in the cell. Low magnesium level impacts getting potassium into cells and it may also cause potassium leaking from cells.

Food Sources

深绿叶蔬菜: 例如菠菜、甜菜叶、苋菜叶、西兰花、洋蓟。
根茎类蔬菜: 例如山药、土豆、红薯。
藤蔓蔬菜和水果: 例如小青南瓜西葫芦(acorn winter squash)、西葫芦(zucchini)、西红柿、南瓜、黄瓜、茄子。
水果: 例如香蕉、猕猴桃、西瓜、杏干和炖李子。
坚果和瓜子: 例如开心果、杏仁、葵花籽、南瓜籽。
豆类: 例如大豆（soybeans）、斑豆（pinto beans）、小扁豆（lentils），芸豆（kidney beans）。
果汁:例如胡萝卜汁、番茄汁、橙汁、石榴汁、西梅汁。
乳制品:例如牛奶和酸奶。
海鲜:例如蛤蜊和三文鱼

备注：
1）虽然肉类和奶制品含有一些钾，它们被人体吸收的效果较差。
2）大多数加工后的食品，例如罐装蔬菜和午餐肉，其钾含量低于其新鲜状态时的食物。

Sample Foods High in: 钾 Potassium, K View Additional Food Sources
	Food Description	Nutrient Amount¹	Daily Value%²
	Beet greens, cooked, boiled, drained, without salt Category: 蔬菜及蔬菜制品	909 mg	19.34%
	Amaranth leaves, cooked, boiled, drained, without salt Category: 蔬菜及蔬菜制品	641 mg	13.64%
	Yam, cooked, boiled, drained, or baked, without salt Category: 蔬菜及蔬菜制品 Similar foods: cooked yam	670 mg	14.26%
	Potatoes, red, flesh and skin, baked Category: 蔬菜及蔬菜制品 Similar foods: baked potato	545 mg	11.60%
	Sweet potato, cooked, baked in skin, flesh, without salt Category: 蔬菜及蔬菜制品 Similar foods: cooked sweet potato	475 mg	10.11%
	Squash, winter, acorn, cooked, baked, without salt Category: 蔬菜及蔬菜制品	437 mg	9.30%
	Bamboo shoots, cooked, boiled, drained, without salt Category: 蔬菜及蔬菜制品	533 mg	11.34%
	Bananas, ripe and slightly ripe, raw Category: 水果和果汁 Similar foods: raw banana	326 mg	6.94%
	Soybeans, mature seeds, dry roasted Category: 豆类和豆类产品 Similar foods: roasted soybean	1,364 mg	29.02%
	Soybeans, mature cooked, boiled, without salt Category: 豆类和豆类产品 Similar foods: cooked soybean	515 mg	10.96%
	Nuts, pistachio nuts, dry roasted, without salt added Category: 坚果和种子食品 Similar foods: roasted pistachio	1,007 mg	21.43%
	Peanut butter with omega-3, creamy Category: 豆类和豆类产品 Similar foods: peanut butter	780 mg	16.60%

¹ Nutrient amount is in 100 gram food
² Use FDA 2000 calorie diet as Daily Value reference

Additional Nutrient Information
Nutrient Summary	钾对于维持体液平衡具有重要作用。它也是正常细胞功能所必需的。我们需要摄入足够量的钾来维持良好的血压水平，以及增强神经传递、肌肉申缩和血管张力功能。
Deficiency Health Effects	• 中度缺钾可能会导致血压升高，增加盐敏感性、骨骼钙流失、提高肾结石风险和心血管疾病风险（尤其是中风）。 • 严重缺钾（低钾血症hypokalemia）会导致心律不齐、肌肉无力、疲倦、以及葡萄糖不耐受 glucose intolerance 以致增加患糖尿病和心血管疾病的风险。
Effects if Above Upper Limit	对于健康人（不是尿钾排泄受损患者），超过足够摄入量的过量钾会从尿液中排出，因此没有食物摄入钾的摄入量上限。但是，如果他们的身体不能消除过多的钾，大量摄入钾补充剂可能对健康人造成急性毒性。高钾血症hyperkalemia最严重的潜在影响是心律不齐（cardiac arrhythmia）和胸痛。
External References	参阅以下网站了解更多: • 美国国家科学院、工程院、医学院出版的书籍: Dietary Reference Intakes • NIH (美国国立卫生研究院 National Institutes of Health) 文章: Potassium 钾 • healthline.com 文章: What Does Potassium Do for Your Body? • 营养科学书籍: Understanding Nutrition by Ellie Whitney and Sharon Rady Rolfes

Daily Value Age Group	Recommended Daily Values
Toddler 1 to 3 years old:	3,000 mg
Child 4 to 8 years old:	3,800 mg
Male 9 to 13 years old:	4,500 mg
Male 14 to 18 years old:	4,700 mg
Male 19 to 30 years old:	4,700 mg
Male 31 to 50 years old:	4,700 mg
Male 51 to 70 years old:	4,700 mg
Male Senior 71 or older:	4,700 mg
Female 9 to 13 years old:	4,500 mg
Female 14 to 18 years old:	4,700 mg
Female 19 to 30 years old:	4,700 mg
Female 31 to 50 years old:	4,700 mg
Female 51 to 70 years old:	4,700 mg
Female Senior 71 or older:	4,700 mg
Female Pregnancy (>18):	4,700 mg
Female Lactation (>18):	5,100 mg
FDA (Based on 2000 calorie daily diet):	4,700 mg

	The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer	The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.

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