In addition to vitamins, the organic substances necessary to support human life, your body needs essential minerals in order to function. Some minerals, like sodium and potassium, act as electrolytes by transmitting nerve signals and balancing fluids, while others like iron stimulate the production of proteins necessary for biological functions. Low potassium and iron levels can both occur as a result of poor diet and both conditions affect your blood.
Potassium's Role
Potassium plays a vital role in muscle function and blood pressure regulation. Your body stores the majority of potassium in the fluid found inside of cells. Because sodium, another electrolyte, remains in the fluid surrounding the cells these two molecules create the membrane potential necessary to transmit nerve signals that promote muscle contraction and keep the heart beating rhythmically. Sodium attracts water, so excessive sodium in the body causes blood volume to increase which increases blood pressure. Because potassium stimulates the excretion of sodium, it helps regulate blood pressure.
Potassium Deficiency
The Institute of Medicine recommends adults consume 4,700 mg of potassium per day. Failing to consume adequate amounts of potassium per day can cause a potassium deficiency. A deficiency may also occur due to excessive loss of potassium caused by severe diarrhea or vomiting. The National Heart Lung and Blood Institute recommends patients with high blood pressure follow the DASH diet, Dietary Approaches to Stop Hypertension, which promotes eating potassium-rich foods like bananas, potatoes, artichokes, squash and oranges.
Iron's Role
Your body needs iron to produce the protein found in red blood cells known as hemoglobin. Hemoglobin binds to the oxygen in the blood and carries it to the cells, which use oxygen to function. Without enough iron, your body cannot produce hemoglobin so your blood cannot carry enough oxygen. This causes cells to become fatigued, leading to the symptoms of and iron deficiency, which include extreme fatigue, difficulty thinking, weakened immunity and developmental impairments in children.
Iron Deficiency
The consumption of low nutrient foods is the main cause of iron deficiency, a condition that affects approximately 80 percent of the world's population, according to The National Institutes of Health. To avoid an iron deficiency incorporate iron-rich foods like turkey, beef, chicken, tuna, spinach, lentils and beans, into your daily diet. The Institute of Medicine recommends men and post-menopausal women get 8 mg of iron per day. Due to the loss of blood during monthly menstruation, women of child-bearing age should consume 18 mg of iron per day.
References
- University of Maryland Medical Center: Potassium; Stephen Ehrlich; May 2009
- Linus Pauling Institute: Potassium; Victoria Drake; December 2010
- National Heart Lung and Blood Institute: DASH Eating Plan; April 2006
- National Institutes of Health Office of Dietary Supplements: Iron; August 2007
- Institute of Medicine: Dietary Reference Intakes; 2004
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