Turmeric is a spice commonly used in cooking Asian food and is an excellent source of potassium. If you do not eat enough potassium-rich foods, you are more susceptible to high blood pressure, stroke and heart problems. Eating lots of foods high in potassium means you are less likely to have imbalanced minerals in your body, so adding a pinch of turmeric to lots of your meals might benefit your health.
Potassium Content in Turmeric
According to the George Mateljan Foundation, 2 tbsp. of turmeric, which is equal to 2.5 grams, provides 114 milligrams of potassium. This amounts to 3.3 percent of your daily requirement, and turmeric has a nutrient density of 3.7, which is why the foundation has rated it as a good source of potassium. Other foods have more potassium: for example, a cup of lima beans contains 27.3 percent of your daily value for potassium, but its nutrient density is only 2.3. A small amount of turmeric can be easily incorporated into meals, but it will never provide you with your entire potassium needs.
Potassium Deficiency
Foods like turmeric protect against hypoklamedia, which is a result of a lack of potassium. Because your body is missing a nutrient it needs to remain healthy, you may suffer anything from arm or leg cramps to heart palpitations. Vomiting and abdominal cramps are potential symptoms. According to the University of Maryland Medical Center, weakness and lack of energy are also results of potassium deficiency. Eating turmeric and other potassium-rich foods like tomatoes and cantaloupe mean you will not have to worry about hypoklamedia.
Benefits
Potassium is a mineral salt called an electrolyte, which is vital for maintaining your nervous system, blood pressure, heart function, kidneys and bone mass. It helps to store carbohydrates, which fuel the muscles. Diets high in salt are common nowadays, especially in the U.S.A. They lead to urinary calcium and thinning of the bones, but potassium combats this. It also transmits oxygen to the brain and, according to the University of Maryland Medical Center, it lowers risk of stroke. Turmeric also has many other health benefits, such as preventing cancer, Alzheimer's disease, psoriasis and melanoma, and lowering cholesterol.
Forms
Turmeric is sold in supermarkets and grocery stores as a powdered ground root and can add extra spice to a tossed salad or bring out the flavors of vegetables. It is mainly used in curries, rice dishes and other Asian food and is quite mild, so you can use it generously. It tastes like a mix of pepper and ginger. For a potassium-rich meal, add turmeric to a three-bean salad; a squash stew; pan-seared grouper, tuna or salmon with roasted tomato; flank steak with caramelized onions; or two-bean chili.
Warning/Side Effects
If you have toxic liver disorder, an unidentified congestive heart disease, jaundice or gallstones, you should avoid turmeric. Consult your doctor if you have a medical condition that requires medication or if you are pregnant. Some possible side effects include nausea and diarrhea. Turmeric is considered a safe herb, but it has not been studied in depth and side effects are not well publicized. If you notice any health problems, always consult your doctor. It can be bought in supplements, but these do not always produce the same benefits as the spice.
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