As the third most abundant mineral in the human body, potassium plays a key role in bone mineralization and blood pressure regulation. Due to its influence on these functions within the body, your potassium status can affect your risk of developing osteoporosis, heart disease and stroke. Consuming a diet that is rich in potassium-containing foods can help keep your bones, heart and body healthy.
Potassium is an essential mineral for humans. As an electrolyte, potassium conducts electricity throughout the body and plays a crucial role in regulating smooth muscle contraction in the heart and digestive system. The dietary reference intake for potassium is 4.7 grams per day, however, some conditions will alter the body's requirements. Vomiting, diarrhea, excessive sweating and conditions of malabsorption will increase the body's requirements. Adults with kidney failure have lower potassium requirements because the kidneys are less able to eliminate potassium from the body.
Food Sources
Many foods contain potassium, but the best sources are meats, fruits and vegetables. Sweet potatoes and potatoes both contain over 600 milligrams per serving, or almost 20 percent of the recommended daily value. Other vegetables like spinach, beet greens, tomatoes and winter squash are also good sources. A 3-ounce serving of fish, such as tuna, halibut, rockfish and cod, has over 400 milligrams of potassium. Soybeans, lentils, kidney beans and white beans each provide over 300 milligrams per serving. Bananas are one of the best fruit sources, with approximately 420 milligrams of potassium. Other good fruit sources include prunes, dried peaches, cantaloupe, honeydew and dried apricots.
Bone Health
Potassium may have a protective effect against osteoporosis in women and elderly men. Research shows that diets high in potassium are correlated with higher bone mineral density, which is a marker of bone strength. One hypothesis is potassium acts as a buffer to neutralize acids in the body. When there is not enough potassium, the body pulls calcium from the bones to act as a buffer, thereby decreasing bone mineral density. Although researchers are still examining this relationship, evidence suggests that a diet high in potassium will help maintain bone mineral density and bone health.
Blood Pressure
According to the American Heart Association, potassium can help prevent and control high blood pressure, which can lead to heart disease and stroke. Sodium is a common factor that contributes to high blood pressure, and potassium reduces the effects of sodium, possibly by causing the body to increase the excretion of it. The U.S. Department of Health and Human Services recommends the DASH -- Dietary Approaches to Stop Hypertension -- diet to control hypertension. This diet stresses high consumption of fruits and vegetables, which are generally high in potassium and low in sodium.
References
- University of Maryland Medical Center: Potassium
- National Academy of Sciences; Institute of Medicine; Food and Nutrition Board; Dietary Reference Intakes: RDA and AI for Vitamins and Elements
- "Krause's Food and Nutrition Therapy"; L. Kathleen Mahan, et al.; 2008
- American Heart Association: Potassium and High Blood Pressure
- Colorado State University Extension; Potassium and Health; J. Anderson, et al.
- Oregon State University; Linus Pauling Institute; Micronutrient Information Center; Potassium
- Mayo Clinic; Nutrition and Healthy Eating; DASH Diet: Healthy Eating to Lower Your Blood Pressure
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