As electrolytes -- inorganic substances that conduct electricity in the body and help regulate fluid balance -- the minerals potassium and calcium are vital to the function of all cells and tissues. Potassium deficiencies due to diet alone are rare in the United States; inadequate calcium consumption is more common. Consuming nutritious food is the preferred way to maintain healthy levels of potassium and calcium, the necessary daily intakes of which vary with age.
Potassium
Though all organs need potassium to function properly, it is especially important for regulating electrical charges in the heart and maintaining a regular heartbeat. Moreover, potassium plays a key role in muscle contraction, thereby making it necessary for good digestion and muscle function. A diet rich in potassium may also help reduce bone loss and decrease your risk of a stroke, according to the University of Maryland Medical Center. Conversely, low potassium has been associated with high blood pressure.
Calcium
The majority of calcium, the most abundant mineral in the human body, is stored in bones and teeth, which require calcium for strength and proper function. A small amount of the body's calcium -- approximately 1 percent -- is employed in metabolic tasks such as hormone production, the transmission of signals between cells and nerves and the contraction and dilation of blood vessels. An increase in calcium intake may help prevent or alleviate osteoporosis in menopausal women by counteracting the loss of bone mass that results from drops in estrogen. Calcium may also ease the discomforts of premenstrual syndrome and make menstrual pain less severe, according to UMMC.
Diet
Many fruits and vegetables are rich in potassium, including bananas, cantaloupes, kiwis, apricots, prunes, citrus fruits, avocados, peas and tomatoes. You can also get potassium from nuts, lima beans, potato skins and certain fish, most notably sardines, salmon, cod and flounder. Calcium, on the other hand, occurs naturally in dairy products such as milk, cheese and yogurt. Broccoli, Chinese cabbage and kale also contain calcium. Moreover, you can increase your dietary intake of calcium by consuming foods that are fortified with it, such as fruit juices, cereal and bread.
Supplements
Most people get sufficient potassium from their diet, therefore, supplements are generally reserved for sufferers of kidney diseases, conditions that hinder absorption such as Crohn's disease and other disorders that may cause a deficiency. UMMC notes that supplemental potassium may not be as beneficial as dietary potassium at reducing the risk of a stroke and warns that potassium supplements should only be taken under the supervision of a doctor. Calcium is also available as a supplement in two forms, carbonate and citrate. Though it is used to alleviate heartburn due to its ability to neutralize stomach acid, calcium carbonate can cause side effects such as constipation and gas, which are less of a concern with calcium citrate.
References
- University of Maryland Medical Center: Potassium
- University of Maryland Medical Center: Calcium
- Office of Dietary Supplements: Calcium
- Dictionary.com: Electrolytes
- PubMed Health: Potassium
- MedlinePlus Medical Encyclopedia: Potassium in Diet
- National Kidney Foundation: Potassium and Your CKD Diet
- American Dietetic Association: The Benefits of Potassium
Member Comments