Minerals and Your Health:
Potassium
In our Spring newsletter, I wrote about the importance of the mineral Magnesium and in this and future issues I will discuss other minerals and their importance to the proper function of our bodies.
Potassium is a mineral salt that, along with sodium and chloride, is an electrolyte that conducts electricity through the body. When there is a deficiency of potassium, symptoms of a disturbance in electrical conduction occur. These symptoms include muscle weakness, fatigue, mental confusion, heart rhythm disturbances and problems with nerve conduction. Potassium deficiency occurs when the body is losing more potassium than it is taking in and usually occurs through loss in the urine (particularly with the use of diuretics), excessive perspiration, or with severe vomiting or diarrhea.
It is very important to maintain the proper ratio of potassium to sodium in your diet. This ratio can be imbalanced by excessive consumption of sodium, usually in the form of Sodium Chloride (table salt) coupled with a low intake of potassium. This can lead to high blood pressure, heart disease, and strokes. The ideal potassium to sodium ratio is 5:1, but unfortunately most Americans have a ratio of 1:2, meaning they consume twice as much sodium as they do potassium.
A diet that includes foods high in potassium will help increase that mineral. A diet high in fruits and vegetables can easily provide the potassium required for good health. Most fruits and vegetables are not only high in potassium, but also low in sodium.
Many people are aware that oranges and bananas provide large amounts of potassium, but other good sources are avocados, potatoes, asparagus, corn, peaches, plums, and strawberries. For patients taking diuretics, physicians often prescribe potassium salts in dosages of 1500 to 3000 milligrams per day, but this can cause nausea, vomiting, or diarrhea. If potassium in these amounts is consumed in the diet, these side effects do not occur.
According to Dr. Paul K. Whelton, dean of the School of Public Health and Tropical Medicine at Tulane University, who led a major study about the role of potassium in reducing blood pressure levels, increasing potassium intake "is a pretty simple and safe way for people to try and help themselves prevent high blood pressure or reduce the need for [blood-pressure lowering] medication if they already have it." Dr. Whelton's findings appeared in the Journal of the American Medical Association (1997;277:1624-1632).
The amount of potassium in the foods listed above are:
| Food | Amount | Potassium |
|---|---|---|
It is easy to see from this table that a diet high in fruits and vegetables can provide considerable potassium, but this alone will not usually correct the potassium to sodium ratio. There also needs to be a reduction in the amount of sodium intake, which is the second step to attaining and maintaining proper health.
The typical American diet includes 5 to 10 grams of sodium every day. Eating enough potassium to compensate would be virtually impossible, so remember to cut back on extra salt whenever possible.
You should always consult your health care provider before supplementing your diet with potassium. People with kidney disease can suffer severe consequences by taking excess potassium in the form of supplements. Potassium supplementation is also dangerous in people who take certain prescription drugs such as some diuretics, digitalis, and some high blood pressure medications.
Even though potassium supplements may be helpful for many people, the best way to get enough potassium is to eat at least five servings of fruits and vegetables per day. I know most of us who do not eat properly let this message go in one ear and out the other, but the fact is that you cannot buy good health in a bottle.
A Woman's ViewE-mail at awvpa@twave.net
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© Copyright 1998 by A Woman's View, Last Updated on June 6, 1998
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