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Potassium:
A Vital Mineral
June 2006
Potassium is a mineral that is found in all the cells in the body and
plays a role in many vital functions. Potassium is involved in maintaining
blood pressure, heart and kidney function, muscle contraction, and even
digestion. This mineral is abundant in our food supply; however, surveys
show most Americans get less than half the recommended amount of 4700
milligrams of potassium each day. This is due to the fact that when whole
fresh foods are processed, much of the potassium is lost. To fill this
gap, we need to focus on consuming fresh whole, unprocessed foods, particularly
fruits, vegetables, legumes, nonfat dairy products, fish and lean meats.
Let’s take a closer look at the vital mineral.
“Can
I get too much Potassium?”
If you have kidney disease or severe congestive heart failure you may
need to limit this mineral. Otherwise a diet rich in potassium from food
sources will not lead to toxicity. Before taking supplements of potassium
or using a “salt-substitute,” check with your physician.
“What
can happen if I don’t get enough Potassium?”
You may feel tired, have muscle weakness, and a slow heart rate. A blood
test can determine if your potassium is low.
When most of us think of potassium, bananas come to mind! For good reason, bananas are an excellent source of potassium. But there are many other foods rich in potassium, with some actually higher than bananas.
The key to getting more potassium is to focus on a plant based diet. Don’t turn to individual supplements unless prescribed by your physician.
| Potassium-Rich Food | Potassium, mg |
| Baked
Potato w/ Skin Lentils, 1 c Beet Greens, cooked 1/2 c Plain NF Yogurt, 1 c Halibut, cooked, 3 oz. Cantaloupe, 1 c Tomato, medium Banana, medium Spinach, cooked, 1/2 c Nonfat Milk, 1 c Tuna, canned, 3 oz. |
926 731 655 579 490 427 426 422 419 382 201 |
NEW
FINDINGS ABOUT POTASSIUM
BLOOD PRESSURE AND STROKE: Recent research has shown people with hypertension
had a significant decline in blood pressure after eating a potassium-rich
diet that included 9 to 10 servings of fruits and vegetables and ample
amounts of low-fat dairy products each day. By lowering blood pressure,
a stroke is less likely to occur.
KIDNEY STONES: Potassium in foods can bind the calcium in urine, decreasing
the chances of kidney stone formation.
BONE LOSS: Potassium can also keep calcium in the bones, decreasing bone
loss.
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