The Power of Potassium

from health and fitness

Potassium. So much is said, yet not much is known about this mineral. For instance, did you know that il happens to be the seventh most common mineral found on the face of the planet? Also, a lack or excess of this mineral in your body can be potentially deadly? Now that you know all this, let's take a look at how to get enough potassium in your diet, as well as how to detect if you're not getting enough, or too much.

Functions of Potassium

One of the most important functions of this mineral in our body is to maintain water balance and acid-base balance. Potassium works antagonistically with sodium - this mineral allows our kidneys to excrete more sodium from the body.

Besides that, this mineral also has a role in nerve function and muscle control. Potassium readily enters our cell - as compared to sodium - to instigate a brief sodium-potassium exchange. When this mineral leaves the cell, it induces electrical potential and creates nerve impulses across the cell membranes. This 'sodium-potassium pump' enables muscle contractions and regulates heartbeat.

That's why nutritionists always recommend athletes to up their diets rich in potassium as this mineral helps reduce the frequency of muscle cramp and cardiovascular irregularity. Besides that, potassium also plays important roles in cellular biochemical reactions and energy metabolism: synthesis of protein from free amino acids in cell and covert glucose to glycogen to be stored in liver.

Food Sources

So, where do you find this all-important mineral? In a lot of foods! So much so, it is rare for healthy individuals to have a potassium deficiency. The food sources of potassium are extremely varied, though it is largely found in fruits and vegetables. If you are looking to increase your potassium intake, several servings of fruits and veggies a day should do the trick.

Potassium-rich vegetables include spinach, parsley, broccoli, tomatoes, potatoes and peas, while the famous fruit sources are bananas, apples, oranges and other citrus fruits, and raisins. Other foods with high potassium content are fish, like salmon, sardines and cod, as well as whole grains, nuts and seeds.

It is important to note that the potassium content of food is lost during cooking. Therefore, it is a much better idea to consume these foods fresh, rather than processed.

Who Are Dedicient

If you recently had food poisoning and suffered a bout of vomiting and diarrhoea, you may be lacking in this mineral. Those who misuse laxatives, or suffer from anorexia or bulimia could experience a drastic drop in potassium levels; a drop so severe, it may even become life-threatening.

Potassium deficiency is also known as hypokalemia. This condition is rarely associated with a lack of dietary potassium; instead it is linked to an excessive loss of potassium by the body.

Other than through vomiting and diarrhoea, hypokalemia is also frequently observed among alcoholics and those with congestive heart failure. The usage of certain medications like diuretics (to increase urine output), theophylline (for asthma and chronic obstructive pulmonary disease) and steroids can also result in potassium deficiency. Unbeknown to most, long-term use of aspirin can also cause this condition.

A lack of potassium is signalled by symptoms like fatigue and muscle weakness. Other symptoms of hypokalemia are confusion, cramps and depression, and even gastrointestinal ailments which can lead to bloating and constipation. Chronic hypokalemia can result in insomnia and irregular heart beat, the latter being very dangerous.

Postassium Overload

If your kidneys are in tip¬top shape, you will probably not have an excessive amount of potassium. This is because your kidneys will eliminate even the smallest excess. If your kidneys are damaged due to diabetes, lupus or transplant rejection, one of the results is hyperkalemia.

Just like hypokalemia, an excess of potassium in the system can also be due to particular medications, like potassium-sparing diuretics, beta-blockers and certain antibiotics. Just like hypokalemia, an excess of potassium in the system can also be due to particular medications, like potassium-sparing diuretics, beta-blockers and certain antibiotics.

Red Alerts

Some individuals, such as patients with kidney disease, should monitor their consumption of potassium to prevent excess accumulation. This can be achieved by limiting potassium-rich foods from their diet. Since practically all foods contain some amount of potassium, quantity plays a major role. Even if what you are eating contains very little, eating a lot of it will cause your potassium levels to rise. Be sure to consume different types of food, but in sensible amounts - this is not the time to be over¬indulging!

Nutrient Recommendation

So how much is too much? The Dietary Guidelines Advisory Committee Report and the US FDA recommend a daily potassium intake of a least 4,700mg. People who are on a high protein diet or engaged in strenous physical activities are encouraged to up their potassium intake.