Potassium
(K)
Potassium is a major nutrient
in fruits and vegetables and is the predominant positive
electrolyte in body cells. To avoid high blood pressure, try to
keep your potassium to sodium intake at 5:1 ratio.
Natural Food Sources
Asparagus, avocados, banana, beans, cantaloupe, carrots, chard,
citrus fruit, honeydew legumes, melon, milk, molasses, nuts,
parsnips, peas, potato, prunes, raisons, sardines, soybeans,
spinach, wheat germ, whole grain cereals.
Main Functions
Potassium helps maintain blood pressure, and is involved in
nerve transmission and muscle contraction. In partnership with
sodium and chloride, potassium helps maintain the water balance
in and out of body cells, plus it regulates blood pressure and
heartbeat. It stimulates the kidneys to release toxins from the
body. Some studies have shown potassium may help prevent
strokes.
Deficiency Symptoms
Potassium deficiency is common due to the modern diet's high
salt consumption, which stimulates the body to rid itself of the
mineral. Symptoms include muscle cramps, poor reflexes, heart
irregularities, low blood pressure, respiratory failure, kidney
problems, insomnia and dry skin.
Toxicity Symptoms
Potassium intake of greater than 18,000 mg may cause kidney
problems, improper fluid balance, infections, irregular
heartbeat, muscle deterioration and even cardiac arrest.
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