Potassium usually tends to take the back seat in our list of food nutrients on the priority. It has to be noted that the potassium is the vital to supplement for an effective function of metabolism. While listing out major minerals that have to be consumed on an everyday basis, make sure that the potassium comes first. While excessive intake of potassium can prove to be dreadful, one has to include it in an optimal amounts to obtain a plethora of health benefits it has to offer. Read about the Health benefits of potassium.
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Benefits of potassium
Potassium is one of the 7 most essential micro minerals along with the calcium, magnesium, chloride, phosphorus, and sulfur. Recommended intake of mineral in one’s food diet yields multiple benefits. They are as below:
Regulates the blood pressure
Potassium deficiency had frequently been associated with high blood pressure or hypertension. This, in turn, affects the overall cardiovascular health. Along with the maintaining low sodium intake, one has to include an sufficient potassium intake in order to regulate blood pressure levels.
Maintains muscle health
Foods that are rich in the potassium create an alkaline environment inside the body, capable of fighting the daily acidosis caused due to other diets. Conditions like the metabolic acidosis caused by eating foods that are highly acidic in the nature (processed food and meat) are effectively tackled with consumption of foods rich in potassium. Not only that, potassium enables good muscle health and lessens ‘muscle wastage’ caused by an excess secretion of nitrogen due to acidosis.
Increases the bone density
Want healthy bones? Potassium is the answer. High intake of potassium leads to a better and richer bone density as compared to the rest of the mineral nutrients in the diet.
Fights against bad cholesterol
Even though there are no direct associations established, diets that usually lower the cholesterol are found to be high in potassium. Fruit and vegetables are usually rich in potassium along with the fiber, so it is natural that cholesterol is better tackled as consuming potassium.
Deals with the heart rhythm problems
People who suffer from the irregular heart rhythm or related ailments should consume more potassium as it enables the heart muscle to beat more effectively. Needless to say, cardiologists usually check for potassium intake during regular consultations to evaluate the same.
Recommended daily intake of potassium
Usually, 4,700 mg of potassium can be consumed by adults every day. The World Health Organization (WHO) recommends daily potassium intake of 3,510 mg per day. It is recommended to consult a nutritionist to understand individual requirements.
Foods rich In potassium
Below are some of the best sources of potassium that you can consume as part of your everyday diet:
• Leafy greens
• Cooked beet greens
• Spinach
• Vegetables
• Potatoes
• Tomatoes
• Cantaloupe
• Mushrooms
• Winter Squash
• Beans
• Soy Beans
• Canned White Beans
• Lima Beans
• Dairy
• Yogurt
• Fruits
• Pear
• Avocados
• Banana
• Mango
• Orange
• Dry fruits
• Pistachios
• Raisins
Health hazards of excessive potassium intake
As important as it is to include the potassium in the daily diet, it is vital to understand how much is too much. Excessive intake of the potassium can cause some serious health hazards such as kidney damage, particularly in individuals with fragile kidneys. As excessive potassium cannot be removed effectively through the urine, this may lead to organ failure.
Note: Talk to your doctor or the nutritionist today in order to understand the importance of incorporating potassium in your diet. Make sure you discuss any pre-existing medical ailments to rule out the contra indications, especially those pertaining to kidneys.