Potassium in Your Everyday Functions
Sometimes referred to as the "good salt," potassium is a mineral that helps support a variety of essential body functions, including the contraction of muscles, regulation of body fluids, transmission of nerve impulses, and maintenance of normal blood pressure and blood sugar levels. It also helps balance your body's chemical and electrical processes, since it's an electrolyte.
Since your body does not have the ability to produce potassium naturally, one of the ways for you to maintain optimum levels of it is to eat potassium –rich foods, such as beet greens, wild salmon, dried apricots and plain yogurt, to name a few. Unfortunately, today's standard diet, which commonly consists of unhealthy processed foods, doesn't really provide much of this nutrient.
Ideally, an adult with healthy kidneys should consume 4,700 milligrams (mg) of potassium daily. Since there is insufficient data on what the Recommended Daily Allowance (RDA) for potassium should be, a panel convened by the National Institutes of Health in 2005 determined that 4,700 mg is an Adequate Intake.
Preferably, you should get your potassium from dietary sources, such as vegetables, fruits and root vegetables. Spinach, cantaloupe, dry roasted almonds, Brussels sprouts and mushrooms are just a sample of the foods that have high amounts of potassium.
The normal amount of potassium in the blood ranges from 3.5 to 5.2 mill moles per liter (mmol/L) If your body's potassium levels go below or above this range, then you may experience the following conditions:
· Hypokalemia — Characterized by potassium levels that fall below 3.5 mmol/L, hypokalemia may be caused by a low-potassium diet. It may also be a side effect of other underlying health problems, such as dehydration, diarrhoea and excessive sweating (hyperhidrosis).
· Hyperkalaemia — A condition wherein the potassium levels exceed 5.2 mmol/L, hyperkalaemia is usually caused by a high-potassium diet or excessive intake of potassium supplements. People with kidney disorders, Addison’s and diabetes may also be at a higher risk of developing this condition.
The symptoms of low or high potassium levels are usually mild and nonspecific, making them hard to diagnose. To make a proper diagnosis, your physician may conduct a blood test and a complete physical check-up
.Health benefits
Maintaining normal potassium levels in the body not only helps support a number of vital body functions, but also leads to the following health benefits
Improved cardiovascular health — Aside from stimulating regular heart contractions, potassium may also help counteract the negative effects of a high sodium diet to your heart, thereby lowering your risk of high blood pressure, stroke and other cardiovascular diseases.
Healthier bones and muscles — Potassium helps maintain an alkaline environment in the body, which plays a role in promoting bone health and preserving lean muscle mass, efficiently reducing your risk of muscle wasting and loss of bone mineral density.
Improved kidney and adrenal functions — Low potassium intake has been linked to kidney and adrenal disorders, such as kidney stones and Addison's disease, so increasing your body's levels of this mineral may help sustain normal kidney and adrenal function. (If you have renal disease or kidney failure, however, your doctor may advise you to limit your potassium intake.)
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Thank you …The dietary forms of potassium, such as potassium citrate or potassium malate, are also more beneficial than that found in supplemental potassium, since they help your body produce alkali, which leads to better bone health and muscle mass.
Getting potassium from foods also helps you balance other nutrient levels, which may further improve your overall well-being.
That said, I suggest that you incorporate more fruits and vegetables into your diet to replenish your body's potassium levels naturally. Potassium supplements may be considered if you have an underlying health condition that keeps your body from absorbing nutrients or prevents you from consuming potassium-rich foods.
Want to add word or two?
Today there is too much salt in our diet, especially in processed food. Though sodium is an essential major mineral, it is necessary for existence
When too much is eaten it takes potassium out of the cells. Then sodium (salt), enters the cell along with water.
These flushed cells can break, or expand; this is called edema or water retention, and sometimes can get so bad it can look like elephantiasis
At this time people beg doctors for diuretics that only make their health worse. Potassium is needed to regulate and help with high blood pressure.
Your comment ….?
Excess salt also takes glucose (sugar) out of the blood and then fatigue sets in.
Oratic acid, vitamin B-13 is also needed to control high blood pressure, but it is not available in the US, but can be obtained in Europe.
Best natural sources are from root vegetables, whey, and liquid portions of soured or curdled milk. The FDA does not feel this B vitamin is important.
Maybe because it does so well with high blood pressure.(?) I do know that it can metabolize folic acid and vitamin B-12, along with preventing certain liver problems, and premature aging. Folate may be a better solution to folic acid.
The widespread deficiency in potassium even prompted the Dietary Guidelines Advisory Committee to declare it as a nutrient of public health concern in 2015. Learn why potassium is such an important mineral and how can you avoid being deficient in it.
Potassium is an electrolyte, which helps balance the chemical and electrical processes in your body.
It may also be used for improving your cardiovascular health, since it helps reduce blood pressure levels and support regular heart contractions.
Potassium is also good for maintaining optimal bone and muscle mass.