Potassium - Nutrients

8. Potassium

Potassium plays a significant role in transmission of nerve impulses, normal muscle contraction, and fluid balance. It also serves to promote healthy and strong bones, and it’s essential for energy production. Many foods are rich in potassium. All meats, chicken and red meat, and fish like cod, salmon, sardines, and flounder are great sources of potassium. Some other sources include fat-free yogurt, sweet potato, spinach and broccoli. Potassium-rich foods can reduce your risk of high blood pressure, heart disease and stroke. A woman over age 19 needs 4,700 mg of potassium each day.