The nutrients phosphorus and potassium are essential to good health. Phosphorus works with calcium to build and strengthen bones and teeth. It also helps digest other nutrients, helps with nerve impulses, provides energy and may help block cancer. Potassium helps maintain the body’s fluids and aids in regulating cardiovascular function. Most nutritional multivitamin supplements contain phosphorus and potassium, but the ideal way to get the benefits of these nutrients is through a healthy diet. While it is essential to get enough of both nutrients, too much of either may have negative effects.
Foods with Phosphorus
The typical American diet contains the recommended amounts of phosphorus. These foods include almonds, Brazil nuts, cashews, legumes, lentils, whole wheat bread, wheat bran, wheat germ, bran cereal, meat, chicken, halibut, herring, salmon, turkey, liver, cheese, yogurt, eggs, garlic, sesame seeds, sunflower seeds, most dried fruits and milk.
A lack of the minimum daily amount of phosphorus may cause bone issues, brittle or weak teeth, irritability, irregular breathing, stress and weight instability. It can also cause irregular heartbeat. Too much phosphorus may cause twitching or more severe convulsions.
Foods with Potassium
Many fruits and vegetables contain adequate amounts of potassium. These include apples, bananas, cantaloupe, figs, apricots, kiwi, figs, honeydew, oranges, tomatoes, avocados, celery, carrots, watermelon, prunes, peaches, prunes, raisins, lettuce, papayas, strawberries, spinach, asparagus, broccoli, watermelon, corn, green beans, bell peppers and squash. Most of the potassium is in or near the skin of the vegetables.
Other foods that contain potassium are yogurt, Brazil nuts, brown rice, whole wheat products, fish, poultry, milk products, corn and sweet potatoes.
Potassium consumption needs to be balanced because too little or too much can be detrimental to your health. Not getting enough potassium may cause circulation issues, chronic fatigue syndrome, headaches, diarrhea, hypertension, heart palpitations, insomnia, eye pain, edema and swollen glands. Too much may mess up your electrolyte balance. It could slow your heart to dangerous levels and interfere with certain medications.
Foods High in Phosphorus and Potassium
If you’re looking for foods that contain both of these nutrients, try Brazil nuts, whole wheat products, yogurt, milk products, seeds and fish.
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