Who needs it?

Potassium facilitates the entry of nutrients into cells and the removal of metabolic waste from cells , supports the health of muscles and nerve tissue , maintains fluid balance in the body ,relaxes muscles , participates in the production of insulin , which is needed to control blood sugar levels and the production of energy from glucose , necessary for cardiac activity , activates intestinal peristalsis.

Signs of deficiency

Rapid and irregular heart beat, muscle weakness , aching pain and numbness in the limbs , irritability , nausea , vomiting , diarrhoea , bloating , cellulitis , low blood pressure due to inadequate potassium-sodium balance, confusion and apathy.

How much?

RDA (recommended daily intake) 2000 mg
OPN (optimal daily intake) 2000 mg

Toxicity

A single dose of 18000 mg (18 g ) may result in cardiac arrest.

Recommended foods

Watercress ( 329 mg), andive (316 mg), cabbage ( 251 mg), celery (285 mg), parsley (540 mg), zucchini (248 mg), radish (231 mg), cauliflower (355 mg), mushrooms ( 37 mg), pumpkin (339 mg), molasses (2925 mg)

Assistants

Magnesium helps to hold potassium inside the cell.

Thieves

Excess of salt (sodium chloride), alcohol , sugar, diuretics , laxatives , corticosteroids, stress .

Source
Patrick Holford" the new bible of optimal nutrition " P. 487 book publisher (medical research and Consulting Center)