Benefits and Dangers of Potassium in Your Diet
Maintaining Proper Potassium Levels is Critical for Heart and Health
Nov 28, 2008
Potassium is an electrolyte which helps regulate blood pressure and heart functions. According to Dr. George Obikoya, “research shows that increasing your potassium intake can lower your blood pressure. People with hypertension or who simply want to keep their blood pressure in check can also benefit from potassium.” In one Harvard study, taking a potassium supplement with a diuretic decreased the incidence of srtoke by 60 percent in men, compared to those who did not, as it neutralizes acids and restores alkaline salts to the bloodstream.
Potassium also regulates water balance and assists recuperative powers, helps arthritic or rheumatic conditions, and is crucial for the elimination of wastes. It’s a natural pain desensitizer, controls convulsions, headaches and migraines, promotes faster healing of cuts, bruises and other injuries and generally contributes to a sense of well being. Stored in the muscles with no reserves, Potassium is constantly needed by the body so you need to have enough in your diet. Fortunately, that is not hard to do as it is found in many foods and supplements.
Dangers of Low Potassium
Some symptoms of potassium deficiency include poor circulation, bluish tint to skin, Chronic-Fatigue Syndrome, diabetes, earaches, headaches, edema, heart palpitations, hypertension, muscle weakness, insomnia, intestinal pain, oppressive breathing, pain in the eyes, swollen glands, prolapsed uterus, tissue anemia, and water retention.
All wasting diseases are associated with loss of potassium from the tissues. Potassium deficiency disturbs the excitability of tissues and leads to paralysis of muscle, including cardiac muscle. Sodium and potassium are two of the most important ions in maintaining the homeostatic equilibrium of the body fluids.
Dangers of Too Much Potassium - Hyperkalemia
A potassium overdose can also be dangerous. Known as hyperkalemia, too much potassium can result from kidney problems, severe infection, or diuretics that retain potassium. Some diuretics - such as Lasix -deplete potassium from the body, while others - such as Spironolactone - help retain potassium. Many doctors will prescribe a combination of the two to maintain proper levels. See your physician.
Because kidneys control potassium excretion, those with kidney disease need to be careful not to get too much in their systems. A sick kidney can cause too much concentrated potassium in the blood stream, leading to fatal cardiac arrhythmia. This is why one of the symptoms of a potassium overdose are palpitations or irregular heart beat. Other symptoms of potassium overdose include stomach cramps; diarrhea; muscle spasms; slow, weak pulse; irritability; anxiety; tiredness; and heart failure.
Getting Potassium Into Your Diet
The Institute of Medicine 2004 guidelines specifies a Recommended Daily Allowance (RDA) of potassium of 2,000 to 3,000 mg a day as adequate. Many vitamins contain potassium and there are potassium only supplements, neither of which exceeds 99 mg per tablet. Don’t take more than 99 mg in supplement form because it can irritate your stomach. This small amount is fine, but eat at least five servings of fruits and vegetables per day.
Foods High in Potassium
Meat and fish and most fruits and vegetables contain potassium but some foods contain more than others. Here is a list of foods high in potassium, courtesy of the National Kidney Foundation. For their complete list, as well as a list of foods low in potassium, go here.
Fruit
Prunes, papaya, banana, cantaloupe, honeydew melon, apricot, orange, raisons, kiwi, mango, and all dried fruit.
Vegetables
Tomato, avocado, potato, sweet potato, pumpkin, winter squash, spinach, brussel sprouts, asparagus, mushroom, beets, artichoke, carrots.
Proteins
Beef, salmon, dark-meat poultry, pinto beans, lima beans, lentils, soy, peanuts, and sunflower seeds.
The least-processed forms of these foods are best, and other forms of these foods are excellent as well, such as orange juice, vegetable juice, and peanut butter.
It is important to get your potassium from food sources as opposed to supplements, which do not absorb as well as natural food sources. For heart health and the benefit of all your muscles, increase your potassium today.
