High Levels Of Potassium And Health Benefits

Potassium is an essential mineral that is involved in fluid regulation, protein synthesis, carbohydrate metabolism and heart health. High levels of potassium intake are associated with a reduced risk of stroke, improved blood pressure control and improved bone health. Eating a well-balanced, nutritious diet that includes a variety of vegetables and fruits can help you increase your potassium intake.

Heart Health

A September 1998 study published in “Circulation” found that men who had high intakes of potassium were less likely to have a stroke than men who had low levels of potassium intake. This was especially true among men with high blood pressure. Diets rich in potassium also help lower and manage blood pressure. When compared to a control diet containing only a few servings of vegetables and fruits each day, the fruit and vegetable-rich Dietary Approaches to Stop Hypertension diet reduced both systolic and diastolic blood pressure numbers in test subjects.

Bone Health

Eating good sources of potassium may also contribute to improved bone health. High potassium intake contributes to bone health by neutralizing acids in your body that preserve bone calcium. The Linus Pauling Institute Micronutrient Information Center also reports that consumption of potassium-rich fruits and vegetables is associated with increased bone mineral density. Your risk for osteoporosis increases as you age and a high potassium intake can lower your risk of developing this condition.

Recommendations

An adequate intake level for potassium has been set by the Food and Nutrition Board of the National Institute of Medicine. Both men and women ages 14 and older should consume at least 4,700 mg of potassium each day. This is an adequate level to promote the health benefits associated with potassium intake. Nursing mothers should increase potassium intake to 5,100 mg of potassium each day.

Sources

Fruits and vegetables are good sources of potassium. For example, 1 cup of cooked sweet potato contains 694 milligrams of potassium, while 1 cup cooked spinach adds 839 milligrams of potassium. Medline Plus reports that citrus fruits, cantaloupe, bananas and prunes are also good sources of potassium, as are broccoli, peas and winter squash. Including fish, nuts and dairy products into your diet can also help you reach the recommended potassium intake levels.