营养素知识: Potassium, K
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食品标签上的营养素
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营养素知识
| 营养成分主要信息 | |||
| 营养素名称: | Potassium, K | ||
| 营养素类别: | Minerals | ||
| 计量单位: | mg | ||
| 概要: | Potassium plays an important role in maintaining body fluid balance. It is also required for normal cellular function. This is the nutrient we should get more of to have good blood pressure level, healthy affects on neural transmission, muscle contraction, and vascular tone. | ||
| 营养素功效: |
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| Potassium, K 与其他营养素的相互作用 | |
| Sodium, Na |
高钠摄入量会导致尿液中钾的排泄量增加
钠和钾共同作用，维持体内液体平衡。高钠摄入量会导致尿液中钾排出量增加。相反，高钾摄入量有助于抵消高钠摄入量的一些不良影响，例如高血压。 |
| Magnesium, Mg |
体内低镁量会导致钾量低
钾Potassium 主要参与维持细胞膜电位和电兴奋性（potential and electrical excitability），对肌肉收缩也至关重要。 镁Magnesium 会影响体内钾的含量。镁可作为一种酶的辅助因子，通过将钠泵出细胞并将钾泵入细胞来帮助维持细胞膜上的电化学梯度 electrochemical gradient。镁还有助于将钾保留在细胞中。低镁水平会影响钾进入细胞，也可能导致钾从细胞中泄漏。 |
食物来源
- Leafy dark green vegetables: such as spinach, beet greens, amaranth leaves, broccoli, artichokes.
- Root vegetables: such as yam, potatoes, and sweet potatoes.
- Vine vegetables and fruits: such as acorn winter squash, zucchini, tomatoes, pumpkin, cucumbers, and eggplant.
- Fruits: such as bananas, kiwifruit, watermelon, dried apricots, and stewed prunes.
- Nuts and seeds: such as pistachio, almond, sunflower and pumpkin seeds.
- Beans: such as soybeans, pinto beans, lentils, kidney beans.
- Juices: such as carrot and tomato juices, and orange, pomegranate, and prune juices.
- Dairy products: such as milk and yogurt.
- Seafood: such as clams and salmon.
Notes:
1) Though meat and milk products contain some potassium, they are less effective in absorption by body.
2) Most processed foods, such as canned vegetables and luncheon meats contain less potassium than them in fresh state.
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富含营养素食物示例: Potassium, K |
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| 食物描述 | 营养含量1 | 每日需量%2 | |
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Beet greens, cooked, boiled, drained, without salt
类别: Vegetables and Vegetable Products
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909 mg | 19.34% |
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Amaranth leaves, cooked, boiled, drained, without salt
类别: Vegetables and Vegetable Products
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641 mg | 13.64% |
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Yam, cooked, boiled, drained, or baked, without salt
类别: Vegetables and Vegetable Products
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670 mg | 14.26% |
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Potatoes, red, flesh and skin, baked
类别: Vegetables and Vegetable Products
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545 mg | 11.60% |
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Sweet potato, cooked, baked in skin, flesh, without salt
类别: Vegetables and Vegetable Products
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475 mg | 10.11% |
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Squash, winter, acorn, cooked, baked, without salt
类别: Vegetables and Vegetable Products
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437 mg | 9.30% |
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Bamboo shoots, cooked, boiled, drained, without salt
类别: Vegetables and Vegetable Products
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533 mg | 11.34% |
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Bananas, ripe and slightly ripe, raw
类别: Fruits and Fruit Juices
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326 mg | 6.94% |
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Soybeans, mature seeds, dry roasted
类别: Legumes and Legume Products
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1,364 mg | 29.02% |
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Soybeans, mature cooked, boiled, without salt
类别: Legumes and Legume Products
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515 mg | 10.96% |
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Nuts, pistachio nuts, dry roasted, without salt added
类别: Nut and Seed Products
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1,007 mg | 21.43% |
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Peanut butter with omega-3, creamy
类别: Legumes and Legume Products
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780 mg | 16.60% |
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
2 以FDA基于2000卡路里的饮食作为日需量参考
| 更多营养素信息 | |
| 概要 | Potassium plays an important role in maintaining body fluid balance. It is also required for normal cellular function. This is the nutrient we should get more of to have good blood pressure level, healthy affects on neural transmission, muscle contraction, and vascular tone. |
| 缺乏营养对健康的影响 |
• Moderate potassium deficiency may increase blood pressure, salt sensitivity, calcium loss in bones, risk of kidney stones, and risk of cardiovascular disease (particularly stroke). • Severe potassium deficiency (hypokalemia) can cause irregular heartbeat, muscle weakness, tiredness, and glucose intolerance which increases risk of developing diabetes and cardiovascular disease. |
| 超过上限对健康的影响 |
For healthy people (not the individuals with impaired urinary potassium excretion), excess potassium above the Adequate Intake level is readily excreted in the urine, so there is no upper limit values set for potassium intake from foods. However, high level consumption of potassium supplements may cause acute toxicity in healthy people if their bodies can't eliminate the excessive potassium. The most serious potential effect of hyperkalemia is irregular heartbeat (cardiac arrhythmia) and chest pain. |
| 参考资料 |
Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) article: Potassium • healthline.com article: What Does Potassium Do for Your Body? • Nutrition Science Book: Understanding Nutrition by Ellie Whitney and Sharon Rady Rolfes |
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| 日需量年龄组 | 每日需量建议 | |
| 幼儿1至3岁: | 3,000 mg | |
| 儿童4至8岁: | 3,800 mg | |
| 男性9至13岁: | 4,500 mg | |
| 男性14至18岁: | 4,700 mg | |
| 男性19至30岁: | 4,700 mg | |
| 男性31至50岁: | 4,700 mg | |
| 男性51至70岁: | 4,700 mg | |
| 男性71岁或以上: | 4,700 mg | |
| 女性9至13岁: | 4,500 mg | |
| 女性14至18岁: | 4,700 mg | |
| 女性19至30岁: | 4,700 mg | |
| 女性31至50岁: | 4,700 mg | |
| 女性51至70岁: | 4,700 mg | |
| 女性71岁或以上: | 4,700 mg | |
| 女性孕妇(18岁以上): | 4,700 mg | |
| 女性哺乳期(18岁以上): | 5,100 mg | |
| FDA（基于2000卡路里的日常饮食）: | 4,700 mg |
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营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all |
| 免责声明 | 此处提供的营养信息不应取代医疗建议。我们鼓励您与您的医疗保健提供者（例如您的医生）讨论对您的整体健康最有利的饮食需求。我们还建议您阅读本页提及的，但不限于，组织机构或专业参考文选或文章。此页面中的任何提及和参考链接并不代表我们对其服务和建议的代言（endorsement）。 |