The importance of potassium and where to get it naturally.
Potassium is one of the most essential nutrients our bodies require for great health. It is the 3rd most important/abundant mineral and plays a role in the health of our heart, kidneys, brain and muscular tissues. This mineral is essential for maintaining fluid and electrolyte balance (sodium-potassium ratio), which in essence keeps our body hydrated.
Several symptoms of potassium deficiency:
- swelling of glands and tissues;
- dehydration;
- heart palpitations;
- headaches and sometimes migraines (depending on the level of deficiency).
- fatigue and irritability;
- muscle cramps and soreness;
- weight gain;
- excess cellulite buildup;
- increase in blood pressure.
Commonly the reasons for depletion of potassium have much to do with improper hydration during endurance cardio workouts or intense sports (hockey, football etc...), excessive diarrhea (known to deplete most minerals/electrolytes) and diets which are low in potassium.
Overdosing on potassium is rare from a natural diet (no supplements) or if you are on dialysis. However, in the case of
supplementation and excess consumption, the following symptoms could arise:
- nausea and vomiting.
Common foods to add to your diet for adequate potassium consumption (mostly from fruits and vegetables:
- Kefir/Yogurt;
- Coconut Water;
- Spinach;
- Avocado (highest source);
- Sweet potato;
- White beans;
- Banana (although commonly thought as the richest in potassium, actually isn't, it's the lowest);
- Acorn squash
Dietary Intakes (RDI):
1-3 yrs: 3 grams / day
4-8 yrs: 3.8 gram / day
9-13 yrs: 4.5 grams / day
14+ yrs: 4.7 grams / day
Pregnant women: 4.7 grams / day
Breastfeeding women: 5.1 grams / day
Caveat: People with kidney disease need to take great care when consuming potassium.
Sources of Pics:
www.pinterest.com
Agricultural Research Service (Potassium content chart)
