Good Health From a Potassium-Rich Diet

Life would be impossible without potassium, because it is a part of every single cell in your body. However, most people take potassium for granted and don't give it another thought when planning their diet. Despite the fact that it helps retain fluid balance, and helps your brain, heart, nerves, and muscles to function normally, millions of people each year fall short on their potassium intake, sometimes without even knowing it until a chronic condition occurs as a result. Suffering from potassium depletion can jeopardize long-term health in many ways.

Potassium in the diet helps to lower blood pressure, thereby lessening the chance for stroke and heart disease. The way in which potassium helps is by making arteries more flexible, and helping the body eliminate excess sodium. Sodium promotes retention of fluid, which may cause high blood pressure. Potassium also may bolster stronger bones by guarding against bone loss, and it also helps lower the risk of kidney stones.

Experts suggest that as a part of a balanced diet, adults should ingest 4,700 milligrams of potassium each day. But average intake on the whole is lower for Americans; men average about 3,200 milligrams per day, and women, only 2,400 milligrams. Many people don't get enough potassium because they rely on convenience and restaurant foods, and they don't eat enough fruits and vegetables. Home cooking can destroy potassium benefits in produce, because boiling removes significant amounts of potassium. For example, a baked potato has about twice the potassium of a boiled potato. So to get the most amount of potassium from vegetables, eat them raw, or roast or lightly steam them. When eating out, you can increase your intake of potassium by ordering a salad, steamed vegetables, fruit cups, and dishes with beans.

Some of the best food sources of potassium are also some of the most delicious foods available. The best sources, in order of potassium levels, are:

• Winter squash (butternut, acorn, etc.)
  
• Sweet potatoes and white potatoes
• White beans, canned or fresh, and lentils
• Yogurt
• Orange juice
• Halibut, salmon, and tuna
• Broccoli
• Cantaloupe and bananas
• Pork tenderloin
• Pistachios and raisins

Potassium levels in the body are linked to several internal processes such as kidney function, hormonal changes, and prescription medications. Because of these outside influences, sometimes people may not be able to get enough potassium from diet alone. In such cases, there are potassium supplements and mineral-rich multivitamins that can be taken to increase your potassium intake to appropriate levels.

One of the keys to improving your health may be as simple as grabbing a piece of fresh fruit or a salad rather than a candy bar or bag of chips. The next time you have regular blood work done, ask your doctor to check your potassium level to be sure you are getting enough. If your longevity depends on your diet, then eat up - as long as you're eating potassium-rich foods.