Recent health reports have shined a spotlight on the high levels of sodium that most adult Americans consume on a daily basis. Little attention has been paid, however, to the equally important mineral, potassium, without which the human body cannot survive. In fact, in many cases foods are supplemented with sodium and sodium-containing additives, but foods are not enhanced with potassium.
Functions of Potassium
- as a component for balancing the pH of the body
- for normal water balance in the body
- for normal muscle growth
- for healthy nervous system and brain function
Remove any one of the above functions and the body would cease to function properly. This could be lethal.
Ratio of Sodium to Potassium is Imbalanced
The average American consumes from twice to three times the amount of sodium (3 to 7 gms) in a day, to the amount of potassium (2 gms). This ratio is the inverse of recommended levels. Potassium intake should be in the neighborhood of 4 to 9 gms.
Athletes who lose a great deal of body fluid during extreme exercise may lose potassium, and will need to consume larger amounts of potassium-rich foods. A diet that is high in sodium but relatively low in potassium, such as one that is mostly comprised of fast foods, may trigger hypertension. There is growing evidence that the proper balance between potassium and sodium in the body is a strong antidote to high blood pressure. Studies have also shown that a diet that is high in potassium may prevent stroke in otherwise healthy men.
On the other hand, too much potassium can be a strain on one's kidneys, and damage the heart. Doctors monitoring certain diseases such as diabetes, edema, congestive heart failure, or Cushing's Disease, will use periodic blood tests to determine the levels of potassium in one's blood. If needed, potassium supplements will be prescribed, and carefully controlled to regulate the levels in the bloodstream.
Foods that are High in Potassium
The American Heart Association recommends these foods that are rich in potassium to ensure one's diet contains an adequate supply:
- Dried fruits: raisins, prunes, apricots, dates
- Fresh fruits: bananas, strawberries, watermelon, cantaloupe, oranges
- Fresh vegetables: beets, greens, spinach, peas, tomatoes, mushrooms
- Dried vegetables: beans, peas
- Fresh meats: turkey, fish, beef
- Fresh juices: orange
- Canned juices: grapefruit, prune, apricot
People with kidney disease, in particular, must be very careful to avoid a high-potassium diet. Those on diuretics might want to increase the amount of potassium in the diet, but if potassium supplements have also been prescribed, it is wise to avoid any significant amounts of potassium in foods to avoid an oversupply. Check with one's physician to ascertain whether a potassium supplement is needed, or whether adding (or avoiding) potassium-rich foods would be advisable
Sources:
Nature's Medicines by the Editors of Prevention Magazine, Rodale Press, 1999. Mothernature.com/Library/Bookshelf/Books/23/55.cfm
American Heart Association "The Importance of Potassium for People with Heart Failure" Americanheart.org
