Potassium is a mineral that is essential for normal cell function, affecting nerve signal transmission, muscle contraction and heart function. Although potassium is found in many foods, most Americans have a low intake of potassium-rich foods. Low potassium intake contributes to chronic diseases, such as high blood pressure, osteoporosis and kidney stones.
Cell Membrane Potential
Potassium is an electrolyte that is essential for normal cell function. It helps to maintain the fluid volume inside and outside of cells. Also, specific concentrations of potassium and sodium across cell membranes create the cell membrane potential, which is critical for nerve impulse transmission, muscle contraction and heart function. Symptoms of potassium deficiency are related to changes in the membrane potential and include fatigue, muscle weakness and cramps, bloating, constipation, abdominal pain and heart arrythmias.
Blood Pressure
Potassium has a beneficial effect on blood pressure. Higher potassium intake -- either dietary or supplemental -- lowers blood pressure and lessens the adverse effects of sodium on blood pressure. The Institute of Medicine recommends an Adequate Intake of 4,700 mg potassium daily for adults. According to the 2010 Dietary Guidelines Advisory Committee, it is believed that increasing potassium and decreasing sodium intake will lower rates of hypertension and, in turn, reduce incidence of stroke, heart attack and blood pressure-related kidney disease.
Osteoporosis
A diet rich in potassium from fruits and vegetables may help prevent bone loss. Potassium bicarbonates buffer the acid from meats and other high protein foods to maintain normal pH. Without adequate bicarbonates, the body demineralizes bone to buffer the acid, resulting in bone loss. Eating more potassium-rich fruit and vegetables may improve bone mineral density and trim the risk of osteoporosis. Bananas, oranges, tomato products, baked potato, winter squash, spinach and legumes are rich in potassium.
Kidney Stones
Eating more potassium-rich fruits and vegetables may also reduce the risk of kidney stones. Kidney stones are often associated with high urinary calcium. High dietary acid load -- from meats and high protein foods -- and low potassium intake can both contribute to increased urinary calcium excretion. Increasing dietary potassium by eating more fruits and vegetables has been found to decrease urinary calcium and to lower incidence of symptomatic kidney stones.
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