Potassium-rich foods are crucial to the proper functioning of your heart and regulation of your blood pressure. Potassium is an electrolyte, a substance that allows electricity to flow through it; it plays an important role in the contraction of smooth and skeletal muscles and the transmission of nerve impulses.
There is more calcium in your body than any other mineral. As with potassium, it plays an important role in the contraction of muscles and the regulation of blood pressure. According to the National Institutes of Health, only 1 percent of the calcium in your body is used for this purpose; 99 percent is found in the bones and teeth where it is needed to prevent osteoporosis--weakening of the bones.
The best way to get these minerals is by eating quality foods.
Potassium
You can find potassium, to fulfill the 1600 mg per day adult requirement, in fruits and vegetables such as: cherries, longans, plums, bananas, prunes, dried apricots, oranges, grapefruit, cantaloupe melon, honeydew melon, tomatoes, potatoes, sweet potatoes, avocados, lima beans and kidney beans. Meats such as salmon, cod, tuna, chicken and flounder also contain potassium.
Calcium
An abundant source of calcium is contained in cheeses such as mozzarella, Romano, feta, Parmesan, cheddar and American. Vegetarian foods high in calcium are: bok choy, almonds, tofu, broccoli, cabbage, kelp, figs, Brazil nuts, hazelnuts, Swiss chard, turnip greens, mustard greens, kale and collard greens.
Low-fat milk and yogurt are good sources of calcium as well as canned salmon, sardines, oysters, and blackstrap molasses.
Supplements
Many Americans are only getting about half of the 3500 mg daily dose of calcium recommended by the Institute of Medicine. If you are one of these people, it may be necessary for you to add fortified foods such as fruit juices, soy milk, rice milk, tofu and breakfast cereals.
Calcium supplements are also an option to increase your intake. Calcium is best absorbed in an acid environment. Calcium citrate is the easiest for your body to absorb and it does not require extra stomach acid for absorption. If you suffer from acid stomach, however, you should take calcium carbonate instead.
Calcium carbonate is alkaline based so it requires extra stomach acid to be absorbed and is best taken with orange or other acidic juice. Tums and Caltrate are sources of calcium carbonate as is powdered coral.
If you are eating a balanced diet, it is unlikely that you will have a potassium deficiency. For this reason, there is no minimum requirement of this mineral; however, MayoClinic.com recommends 1600 mg as an adequate amount for adults. You must remember not to take any more potassium than this recommendation; too much will cause muscle weakness and irregular heartbeat.
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