Do You Have a Potassium Deficiency?

Potassium is an electrolyte, which conducts electrical charges within the human body. Some other important electrolytes are calcium, magnesium, sodium and chloride.

Potassium helps to keep your body functioning properly. Some amount of potassium is found in almost every natural food.

According to various food surveys, only about 2% to 5% of the U.S. population consume enough fruits and vegetables to receive an adequate potassium intake. The recommendation for adequate potassium is about 4,700 mg per day. The average reported intake for people 2 years and older was 2,640 mg per day, a number that hasn't changed much in the last 20 years, which is about 44% less than where it should be.

Why is Potassium so Important?

• Potassium lowers high blood pressure. A study showed that more than 80% of people on hypertension medication, were able to cut their doses in half, just by increasing their dietary intake of potassium.

• Potassium helps your muscles contract, including your heart muscle. Studies indicate that higher potassium intake is linked to a lower risk of stroke and cardiovascular disease.

• Potassium regulates your fluids and electrolyte balance, including balancing sodium in your bloodstream.

• Potassium helps to transmit nerve impulses.

• Potassium helps to balance blood sugar levels.

Signs of s Potassium Deficiency:

A decrease in potassium intake can be related to hyperglycemia, muscle weakness, muscle cramps, muscle spasms, fatigue, trembling, sweating, confusion, irritability, drossiness, abdominal pains or cramps, weakened bone strength, constipation, nervous system malfunctions, kidney stones, an irregular heartbeat and high blood pressure.

Good Sources of Potassium:

Potassium is best obtained from food and not from supplementation. If you consume too many processed foods that contain a lot of sodium, you'll have an increased need for potassium. Some potassium deficiencies can also be related to taking diuretic medication, having an eating disorder, if you have had bariatric surgery, having AIDS, being an alcoholic or taking too many laxatives.

Many are aware that bananas contain high amounts of potassium, but several other foods exceed the amount of potassium that bananas provide. For example, an avocado contains twice as much potassium, at 975 mg. There are also many other good sources of potassium. A few are; beet greens, Swiss chard, asparagus, lima beans, bok choy, baked potatoes with the skin on, black beans, cabbage, fennel, summer squash, salmon, carrots, spinach, broccoli, cantaloupe, beets, Brussels sprouts, tomatoes, dairy products and oranges.

If you think that you have a potassium deficiency, why not talk to your doctor about how you should modify your diet?

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