| Why Do We Need Foods High in Potassium |
| Ideal Potassium Requirements |
| Food Sources of Potassium |
| What Happens When Potassium Intake is Insufficient |
| Conclusion |
Healthy and conscious eating is finally gaining the traction that it deserves. While you may have come across many articles and posts on the importance of including vitamins or Omega 3 fatty acids in your diet, minerals unfortunately do not receive much coverage. Yet they are every bit as important as vitamins. In fact, did you know that vitamins and minerals work in tandem? Vitamins cannot yield the desired effect without certain minerals. In this juncture, we need to discuss one very important mineral which might be overlooked in your daily diet – Potassium. Adding foods that are rich in Potassium to your diet would immensely improve your lifestyle and health.
Let us delve into the importance of potassium and learn why we need foods that contain Potassium.
Why Do We Need Foods High in Potassium?
Potassium is the third most abundant mineral in the human body. That itself gives you a clue as to how important it is. This underestimated mineral is an electrolyte. That means a potassium rich diet produces a lot of positively charged ions in your body. These ions can conduct electricity and as you know it is electric pulses that are responsible for many functions of the body, including your heartbeat.
Foods with potassium help prevent your cells from retaining excess water and maintaining fluid balance in your body. The amount of fluids present in your cells depends on the interaction between Sodium and Potassium. While sodium increases the risk of high blood pressure by retaining water, potassium lowers the risk of high blood pressure through vasodilation. Water retention is a primary cause of high blood pressure and unregulated hypertension can be bad for your heart. Water retention is also extremely taxing for your kidneys because they have to work extra hard to remove the excess water and this might eventually lead to kidney damage. Foods with potassium negate the effects of sodium and maintain the ideal fluid balance in your cells.
A potassium rich diet is also beneficial for your bones and teeth. Potassium is very alkaline, which means it can reduce acid levels in your body. High acid levels can erode your bones and prevent Calcium absorption. Foods that contain potassium also improve your bone mineral density and can be effective in preventing Osteoporosis.
Foods with potassium also help prevent kidney stones. In fact, medicines containing Potassium Citrate are prescribed to people who have been diagnosed with kidney stones. Potassium makes urine alkaline. Acidic urine or the presence of too much uric acid is conducive for the formation of kidney and gallbladder stones.
Because a potassium rich diet produces positively charged ions and conducts electricity in your body, such foods are also vital for transmitting nerve signals and the contraction and relaxation of your muscles (all operate through electric pulses).
Ideal Potassium Requirements
We do not require minerals in vast quantities. The amount of Potassium your body requires for optimum functioning can easily be derived from a well-planned diet.
| Age group | Daily required intake |
| Adults (men) | 3400 mg |
| Adults (women) | 2600 mg |
| Breastfeeding women | 2800 mg |
| Teenagers (boys) | 3000 mg |
| Teenagers (girls) | 2300 mg |
| Children (1-12 years) | 2000-2300 mg |
Food Sources of Potassium
You do not have to look far and wide for foods high in potassium. These foods are available in almost every market and you may already have many of them in your refrigerator:
1. Tomatoes (both fresh tomatoes and tomato paste/puree without any sugar or preservatives)
2. Yams
3. Potatoes (both regular potatoes and sweet potatoes)
4. Squash
5. Spinach
6. Broccoli
7. Beet greens
8. Kidney beans
9. Soybean
10. Bananas
11. Lentils
12. Avocados
13. Salmon
14. Dried fruits
15. Dates and raisins
16. Oranges
17. Cashew nuts
18. Dairy and plant-based milk
19. Coconut water
20. Yoghurt
21. Chicken
22. Coffee
What Happens When Potassium Intake is Insufficient?
Mild Potassium deficiency does not trigger any symptoms. But people who are averse to consuming vegetables and fruits are likely to suffer from moderate Potassium deficiency which is characterized by weakness, muscle cramps, constipation, and overall physical discomfort.
Unless a potassium-rich diet is adopted, moderate deficiency can proceed to Hypokalemia or severe Potassium deficiency that can cause muscle paralysis, irregular heartbeat, hypertension, and eventual heart disorders. People who take diuretics for blood pressure management or have Inflammatory Bowel Syndrome or gastrointestinal issues that can cause persistent diarrhea/vomiting are likely to have low levels of Potassium in their bodies. So, they need to be particularly cautious and include foods with potassium in their diet.
In certain cases, doctors may also recommend potassium supplements to quickly increase your potassium levels.
Conclusion
A healthy diet comprises all the vitamins, minerals, and other nutrients that the body requires. You do not even have to specifically look for foods that are rich in potassium if you make it a point to include vegetables, fruits, dairy, soy, fish, and lean meat in your diet. You can protect yourself from a number of health issues especially if you can supplement your diet with regular exercise.
