Potassium and salt are two major minerals that have very similar, yet different roles. These two minerals play a part in keeping you healthy by balancing your fluid and electrolytes, maintaining pH and regulating your heartbeat. They also counterbalance each other to maintain proper cardiovascular health. Understanding how these minerals interact with the various processes of your body can give you a better idea of why they are so important.
Electrolytic Properties
Both potassium and sodium, or salt, are considered electrolytes. An electrolyte is a positively charged ion mineral. Both potassium and sodium work to maintain the fluid electrolyte balance around your body and inside and outside of your cells. Electrolytes help maintain the proper amount of fluid in the body. These minerals also help maintain the acid-base balance of your body's fluids. Your body must maintain a constant pH balance; any alterations can change the structure or function of molecules.
Heart Rate and Control
Both sodium and potassium are also responsible for the proper functioning of your heart. Your heart beats through a spontaneous wave of positively charged ions flowing in and out of your cardiac cells. Two of these important ions are sodium and potassium, which have similar yet varying roles. As your cardiac cells depolarize to beat, sodium moves into the cell. After the cell reaches its highest membrane potential, potassium flows out of the cell to repolarize the cell. Although your body uses both minerals, one mineral depolarizes the cell while another repolarizes it.
Blood Pressure
Salt and potassium have varying effects on your blood pressure. Blood pressure is defined as the amount of force your blood places on the vessels of your circulatory system. A high pressure can result in damage to vessels that may lead to heart disease. High intakes of salt causes your body to retain water, increasing the volume of your blood. Higher blood volume results in a higher blood pressure. Potassium has the ability to counteract sodium's effect on your blood. Potassium's role as a fluid-electrolyte mediator allows it to reduce the effect that sodium has on blood volume.
Recommendations
Both potassium and salt are essential for a healthy functioning body. However, like anything, too much of either can be bad. For potassium, the American Heart Association recommends consuming 4,700 mg per day from foods like sweet potatoes, spinach, bananas and dairy products. Sodium levels are best when intake is between 1,500 to 2,300 mg per day. However, salt is in many processed foods and can be hard to avoid.
References
- "Nutrition: Concepts and Controversies"; Frances Sizer and Eleanor Whitney; 2004
- "Anatomy and Physiology"; Kenneth S. Saladin; 2004
- American Association of Kidney Patients: Why Does Salt Cause High Blood Pressure?
- American Heart Association; Potassium and High Blood Pressure; January 21, 2011
- "Dietary Guidelines for Americans: 2010"; U.S. Department of Agriculture; February 2010
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