Zinc and potassium are essential to health. Zinc is a trace element that is used in numerous bodily processes including immunity and DNA synthesis. Potassium is an essential mineral that regulates the electrical activity of the heart muscle. Deficiencies in these nutrients can lead to serious health complications such as strokes, age-related macular degeneration and fatal cardiac arrhythmias. Speak to your doctor or health care provider about safe intakes for zinc and potassium to maintain optimal health.
Role
Zinc regulates cell signaling, hormone secretion and the transmission of nerve impulses. It also plays a structural role in various proteins and cell membranes. Potassium maintains numerous functions within the body including nerve and muscle action.
Age Related Macular Degeneration
Zinc demonstrates the ability to retard the progression of age-related macular degeneration -- one of the leading causes of blindness in Americans over 65 years of age. An October 2001 study conducted by researchers from the National Eye Institute supplemented 3,640 subjects between the ages of 55 and 80 with zinc and studied them over six years. Zinc significantly minimized the risk of developing advanced age-related macular degeneration in the supplemented group. This research appeared in the "Archives of Ophthalmology."
Stroke
Research links high levels of potassium to lower risk of stroke, particularly in males. A September 1998 study conducted by Harvard researchers examined 43,738 American males between the ages of 40 and 75 over eight years. Those subjects with the highest potassium intake experienced the lowest incidence of stroke. The results of this study appeared in the journal "Circulation."
Sources
The recommended adult daily allowance for zinc is 8 mg for females and 11 mg for males, according to the National Institutes of Health Office of Dietary Supplements. The adequate potassium intake for adults is 4,700 mg daily, according to the Linus Pauling Institute at Oregon State University. Zinc exists in a number of different foods, whereas potassium exists mainly in vegetables and fruits. Good dietary sources of zinc include oysters, crab, beef, pork, Swiss cheese, almonds, cashews, yogurt and fortified breakfast cereals such as raisin bran. Potatoes provide the best dietary source of potassium; one baked potato gives you 926 mg. Other good sources include bananas, prunes and tomatoes.
References
- National Institutes of Health; Office of Dietary Supplements; Zinc; June 2011
- Oregon State University; Linus Pauling Institute; Micronutrient Information Center; Zinc; Jane Higdon, Ph.D., et al.; February 2008
- Oregon State University; Linus Pauling Institute; Micronutrient Information Center; Potassium; Jane Higdon, Ph.D., et al.; December 2010
- "Archives of Ophthamology"; A Randomized, Placebo-Controlled, Clinical Trial of High-Dose Supplementation with Vitamins C and E, Beta Carotene, and Zinc for Age-Related Macular Degeneration and Vision Loss; AREDS Report No. 8.; October 2001
- "Circulation"; Intake of Potassium, Magnesium, Calcium, and Fiber and Risk of Stroke among US Men; A. Ascherio, et al.; September 1998
Member Comments