Potassium is a vital mineral that you must derive from the food you eat in order to stay healthy and for a variety of normal bodily processes to function optimally. While potassium deficiency isn't common in healthy people, eating a higher potassium diet may have the ability to decrease risk for certain health conditions. Eating a varied diet with abundant fruits and vegetables is the best way to ensure you are getting adequate potassium in your diet on a daily basis.
Potassium Functions
Potassium is essential for the production of energy by your body as well as for nerve impulse conduction, muscle contraction and the maintenance of heart rhythm, according to the Linus Pauling Institute. This important electrolyte is also needed for the metabolism of carbohydrates.
Potassium Deficiency
Potassium deficiency is not generally a result of not eating enough potassium-rich foods as potassium is very widely distributed throughout a variety of foods. Low potassium levels can be caused by vomiting, diarrhea or kidney disease. Certain conditions can increase risk for depletion of potassium levels, according to the Linus Pauling Institute. Some of these conditions include the use of diuretics such as furosemide, alcoholism, anorexia nervosa or bulimia and congestive heart failure.
Potassium Health Benefits
In addition to potassium's basic functions within your body, research has focused on the potential for a higher potassium diet to decrease risk for certain diseases. For example, higher potassium diets may decrease risk for osteoporosis and stroke, according to the Linus Pauling Institute.
Daily Potassium Requirement
The daily requirement for potassium for adults is 4,700 mg, though the average potassium intake by American adults doesn't meet this requirement. Fruits and vegetables tend to be the richest sources of potassium. Some of the best sources of potassium include tomatoes and tomato products, potatoes, spinach, bananas, oranges, and orange juice. For example, 1 cup of tomato sauce has 811 mg of potassium, one baked potato has 1,081 mg, one banana has 422 mg and 1 cup of cooked spinach contains 839 mg of potassium.
Ways to Boost your Potassium Intake
In order to increase your daily potassium intake, make sure to include high potassium foods frequently in your diet. Add spinach and tomatoes to an omelet for breakfast, and serve along with an orange or glass of orange juice. Include a salad or cooked vegetables with lunch and dinner. Additionally, eat potatoes or sweet potatoes as a side-dish instead of lower-potassium noodle dishes.
Caution
People with kidney disease often have reduced ability to eliminate excess potassium from their body. Thus people with kidney disease often have to monitor their potassium intake and avoid high potassium foods.
Member Comments