Important for a healthy nervous system and regular heart rhythm, potassium helps prevent stroke, aids in proper muscle contraction and works in conjunction with sodium to control the body's water balance. Also helpful for maintaining stable blood pressure, potassium regulates the transfer of nutrients through cell membranes. Signs of a deficiency in potassium include abnormally dry skin, acne, chills, low blood pressure, nervousness and constipation. Luckily there are several natural food sources known to contain high potassium levels.
Fruits and Vegetables
The highest amount of potassium found in fruit and vegetable sources include apricots, avocados, bananas, lima beans, dates, figs, dried fruit, garlic, potatoes, yams, raisins and spinach. Other good sources of potassium include apples, cantaloupe, honeydew, kiwi, oranges, peaches, pumpkins, peas, romaine lettuce and vegetable juice blends.
Meat and Grains
Fish sources highest in potassium include salmon, cod, flounder and sardines. Turkey, chicken and hamburger are also high in potassium. Beans and legumes also contain high levels of potassium. Whole grains and wheat bran are both rich in potassium as well.
Other Food Sources
All dairy products are high in potassium but particularly yogurt and milk. Some unlikely sources of potassium include brewer's yeast, torula yeast and blackstrap molasses. According to "Prescription for Nutritional Healing," herbs that contain large amounts of natural potassium include hops, horsetail, nettle, plantain, red clover, catnip, sage and skullcap.
Potassium Absorption
There are a few factors that affect the body's ability to absorb potassium. These include kidney disorders, diarrhea and the use of diuretics or laxatives. Tobacco use and caffeine consumption both reduce potassium absorption, according to "Prescription for Nutritional Healing." In addition, a secretion of stress hormones in the body causes a decrease in potassium levels in the body.
Caution
Although it is unlikely to occur due to food consumption, an excess of potassium in the body may lead to heart problems or even death. Taking too many vitamin supplements that have high levels of potassium can be dangerous. To ensure that your potassium levels are stable, consult a health care professional before beginning a supplementation plan of potassium.
References
- Prescription for Nutritional Healing; Phyllis Balch; 2000
- Foods High in Potassiu
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