Potassium is an essential nutrient in many healthy foods, and most adults can benefit by increasing potassium intake, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. The adequate intake for healthy adults is 4,700 mg per day, and a nutritionist can help you if you are having trouble reaching this amount.
Improving Health
Potassium is an essential nutrient for preventing high blood pressure, and a low-sodium, high-potassium diet is most likely to be effective in maintaining a healthy blood pressure. You need potassium for maintaining strong bones because potassium helps to buffer acid. High acidity can cause the loss of calcium from your bones, which can lead to osteoporosis.
Physiological Functions
Some of the purposes of potassium result from the fact that potassium is an electrolyte, which means that it has an electrical charge in your body. You need the electrical charge from potassium so that your muscles can function, according to the Linus Pauling Institute Micronutrient Information Center. The electrical charge also allows your heart to contract and your brain to send and receive signals via your nervous system. Potassium is essential for metabolizing carbohydrates, too.
Prevent Hypokalemia
Potassium is needed to prevent hypokalemia, which is a low concentration of potassium in your blood. This condition is most likely to occur when you lose potassium if you have kidney disease, you are an alcoholic, you have been vomiting or you have been misusing diuretics, according to the Linus Pauling Institute Micronutrient Information Center. Excessive caffeine or glucocorticoid use can also lead to potassium losses from your body. Potential consequences of hypokalemia include fatigue, cramping, cardiac arrhythmia or paralysis.
Improve Diet Quality
You may be able to improve the overall quality of your diet by emphasizing foods that are naturally rich in potassium because many of these foods have other beneficial nutrients. For example, beans and lentils are excellent sources of dietary fiber, which lowers your cholesterol. Fish and shellfish are high in protein, and they provide heart-healthy, long-chain omega-three fatty acids. Dairy products provide calcium, and fruits and vegetables are good sources of fiber, vitamin A or vitamin C.
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