Potassium is one of the seven essential macrominerals. The human body requires at least 100 milligrams of potassium daily to support key processes. A high potassium intake reduces the risk of overall mortality by 20 percent. It also decreases the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones.The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles.
potassium carries proven health benefits such as ..
- Blood pressure and cardiovascular health, Low potassium intake has repeatedly been linked with high blood pressureand cardiovascular disease. Maintaining a low sodium intake is essential to lowering blood pressure, but ensuring a good intake of potassium may be just as important. An increase in potassium intake along with a decrease in sodium is crucial to reducing the risk of cardiovascular disease.
- Bone and muscle maintenance, Potassium-rich foods maintain an alkaline environment in the body, unlike in acidosis. Metabolic acidosis is triggered by a diet full of acidifying foods like meat, dairy products, and processed cereal grains. Acidosis is a common outcome of the typically acidic Western diet. Acidosis can cause nitrogen excretion, loss in bone mineral density, and muscle wasting. A diet high in potassium can help preserve muscle massin older people, as well as during conditions that tend to lead to muscle wasting, such as diabetic ketosis. However, a sufficient potassium intake can help prevent this.
Food rich in potassium
Some of the best sources of potassium are fresh leafy greens, avocados, tomatoes, potatoes, and beans. Processing greatly reduces the amount of dietary potassium. A diet high in processed foods is probably low in potassium. Many processed foods are also high in sodium. As sodium consumption rises, increased potassium is needed to cancel out the effect of sodium on blood pressure. Here is a table showing the nutritional benefit provided by one cup of the most potassium-rich foods.