The chemical symbol for potassium is "K,"  which is derived from the element’s Latin name, "kalium." It was first discovered by Humphry Davy in 1807 and is the second-least dense metal after lithium. 

❀ What is Potassium?
Potassium is a naturally occurring mineral found commonly in the earth’s atmosphere. Some call it an electrolyte as it carries a small electrical charge.

❀ Why is Potassium important for humans?
It is an essential mineral required by all tissues in the human body. Its main purpose is to maintain normal levels of fluid within the cell walls. Potassium also enables nerve impulses that regulate heartbeat, muscle contractions, and the flow of blood in the central nervous system.

❀ Here are some major Health Benefits of Potassium:
- Regulates blood pressure by helping the body remove sodium and relaxing the cell walls.
- Increases bone mineral density.
- Stronger muscles
- Prevents kidney stones by inhibiting calcium reabsorption in the kidney.
- Helps to prevent dry skin and hair loss.
- Aids in digestion.
- Helps the brain function normally.
- Maintains optimal fluid balance and pH balance.

❀ The recommended intake for all age groups:

❀ Potassium deficiency or hypokalemia can be caused by:
- Kidney disease
- Overuse of diuretics
- Excessive vomiting, sweating, and loose motion
- Magnesium deficiency
- Use of penicillin
- Use and abuse of drugs
- Smoking and alcohol consumption
- Extreme physical activity
- Suffer from an eating disorder. 

❀ Problems associated with Potassium deficiency:
- Causes fatigue, weakness & lethargy
- Nausea and vomiting
- Shortness of breath
- Chest Pain
- Irritable Bowel Movement
- Muscle cramps and an irregular heart rate 

❀ Top 5 Fruits that provide Potassium:

1) Tamarind (Provides 13% of daily needs)
Use these for curries, stir-fries, chaats, chutneys, and candy.

2) Avocado (Provides 11% of daily needs)
Avocado can be used in salads, sandwiches and most commonly in Mexican dishes. 

3) Chickoo (Provides 9% of daily needs)
Chikoo goes well in desserts, salads, and juices and is also dehydrated as chips.

4) Guava (Provides 9% of daily needs)
This fruit tastes good as is or in salads, juices& smoothies and cold desserts.

5) Banana (Provides 8% of Daily Needs)
Bananas can be baked, fried, mashed, poached and pureed. 

❀ Top 5 Vegetables that provide Potassium:

1) Lemongrass (Provides 15% of daily needs)
Lemongrass is a popular flavouring agent in Asian soups, curries, and tea.

2) Yam (Provides 14% of daily needs)
Yam is a common ingredient in stir fry, curries and baked dishes. 

3) Spinach (Provides 12% of daily needs)
Spinach is a popular leaf in baked dishes and also in curries, soups, salads, and stir-fries.

4) Parsley (Provides 12% of daily needs)
Parsley is a popular garnish in Italian and French dishes.

5) Coriander (Provides 11% of daily needs)
Coriander can be used in soups, curries & stir fry or pureed to make sauces and marinades. 

❀ How to increase Potassium absorption in the body:
While it is important to eat potassium-rich foods, the human body can have difficulty absorbing potassium from these foods. Magnesium allows potassium and calcium ions to travel across cell membranes easily. This allows potassium to fulfil its cell function.

It is also necessary to follow a balanced diet and exercise according to your body’s needs.