Potassium is a mineral that is important for regulating fluid and electrolyte balance in the body as well as transmitting nerve impulses for muscle contractions. Potassium is found as a positively charged particle inside body cells. Deficiency signs include increased blood pressure, salt sensitivity, kidney stones, irregular heartbeat and muscle weakness. Whole foods are the best sources of potassium. Fruits and vegetables including squash, potatoes, soybeans, bananas and artichokes are especially rich sources of the mineral.
Background
Potassium levels in the body are regulated by the kidneys. Potassium works along with sodium to regulate fluid movement both in and out of cells, and appears to have a protective effect against high blood pressure by allowing for increased sodium loss from the body. High intakes have been associated with a decreased incidence of stroke. According to Dr. Elson Haas, 90 percent of potassium is absorbed by the small intestine, however losses of the mineral do occur in cooking and processing. Potassium also plays a role in carbohydrate metabolism and protein synthesis from amino acids. Normal growth and muscle development is highly dependent upon adequate intakes of potassium.
Deficiency Symptoms
Potassium deficiency is rare, however unhealthy loss can occur from excessive vomiting, diarrhea or laxative use. Very low-calorie diets and chronic alcoholism can also cause potassium loss from the body. Diuretic use can also result in potassium loss; consult with your physician if you have concerns about any diuretics which may be prescribed for you. Potassium deficiency usually coincides with dehydration. Signs and symptoms include an irregular heartbeat, increased blood pressure, muscle weakness and cramps, appetite loss, nausea, fatigue, glucose intolerance, and kidney stones.
Food Sources
Abundant amounts of potassium are found in both plant and animal cells. Because cells are disrupted during food processing, the best food sources of potassium are fresh whole foods, especially fruits and vegetables. Canned fruits and vegetables, luncheon meats and ready-to-eat cereals still provide potassium, but not as much as their fresh counterparts. Excellent food sources of potassium include acorn squash, potatoes, bananas, pinto beans, milk, haddock, soybeans, artichokes and tomato juice.
Recommended Intakes
The Institute of Medicine's dietary reference intakes recommend that adults consume 4,700 mg of potassium per day to meet their needs. To achieve this adequate intake level, most people need to increase their consumption of fruits and vegetables to five to nine servings each day. Check with a registered dietitian for individualized guidance on food selections which can help you meet your potassium requirements, especially if you experience conditions that cause excessive potassium losses.
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