Potassium and how your body benefits from it
Potassium has a special property that allows it to conduct electricity. Because of this, potassium is classified as an electrolyte.
See when potassium is dissolved in water it produces positively charged ions. These ions are highly reactive in water. What is 60% of our body made of? You got it, Water!
It is interesting to note that a potassium rich diet has been linked to many health benefits. It may help reduce blood pressure, protect against stroke, water retention, kidney stones and osteoporosis. (1, 2, 3, 4)
Let’s do a deep dive about Potassium in this article.
Approximately 98% of the potassium is your body is located in your cells. 80% of this is found in muscle cells and the remaining 18% is in your bones, liver and red blood cells.(5)
It’s primary function is to work as an electrolyte in your body. Meaning, that since your body is 60% water and potassium is highly reactive in water, it works to carry electrical signals through the body. Every time a muscle twitches, the heart beats and other organs perform their duties, electrical signals play an important roll. Enzyme reactions, chemical reactions and many other discovered and undiscovered reactions the scientist have not begun to grasp yet all has something to do with potassium.
Balancing potassium is also veyr critical to proper body function. Having too much or too little amounts of electrolytes can affect the body in negative ways
60% of your body is water, and 40% this water is call intracellular fluid. The remaining extracellular fluids make up spinal fluid, blood, and the fluid between cells.
The electorlytes Potassium and Sodium directly corolates with the amount of water in either of the ICF or ECF.
Potassium is primarily found in the ICF which determines the amount of water inside the cells and Sodium is primarily found in the ECF which determines that amount of water outside a cell.
Plainly put, Between the 2 minerals there is an equal balance of electrolytes both inside and outside the cells.
When an imbalance occurs cells will either shrink or swell up and sometime burst as water and electrolytes move in and out.
This is why it is important to make sure you have taken in the right electrolytes.
See, poor fluid balance can lead to dehydration. This condition affects the heart, liver and kidneys. (6)
Remember that Potassium is a great conductor of electrical signals. Our electrical circuitry in our body is our nervous system.
Here is why balancing our electrolytes is so important. If the blood potassium levels are to high or too low the nerve impulses are altered by a change in the voltage send to and from nerve cells.
Weak signals cause a slow or weak response to whatever the body is trying to communicate with. Conversely, as high signal can cause premature reactions or over stimulation of the cells or muscle tissue.
Altered levels can cause weak muscles, heart arrhythmia and irregular heartbeat. When not kept in check or corrected, these conditions can be fatal. (7)
We all know about the dangers of high blood pressure. But a healthy potassium diet may help lower bloodd pressure by removing the excess sodium in the body. (8) The great take away here is that reducing the amount of sodium intake and increasing the amount of potassium in a well balanced diet may help reduce blood pressure.
A stroke happens when there is a lack of blood to the brain. If in many case, if the condition is not treated rapidly, it could cause lasting affects and possible death.
Several studies indicate that eating a healthy potassium-ricjh diet may help prevent strokes. In some of these studies the risk of a stroke was reduced by as much as 24% (9, 10)
Osteoporosis is often linked to low levels of calcium, which is an important mineral to maintain health bones.
Studies suggest that a good potassium diet may help prevent osteoporosis by redcung the amount of calcium being loss the urine.(11)
Potassium may Help Reduce the Risk of Kidney Stones
Scientists found that men who consumed the most potassium daily had a 51% lower risk of kidney stones. (12) and in women had a 35% lower risk of developing kidney stones. (13)
Hum, Looks like Minerals and potassium in particular play a really important role and maintaining good health.
The best places to find an abundant source of potassium is in many whole foods, especially fruits, vegetables and fish.
Health authorities agree that 3,500 - 4700 mg of potassium a day seems to be an appropriate amount.
If you ate 3.5 ounces of eat of these food categories, you would eat:
909 mg Beet green, cooked
670 mg Yams, baked
646 mg Pinto beans
544 mg White potatoes
521 mg Portobello mushrooms, grilled
485 mg Avocado
475 mg Sweet potato, baked
466 mg Spinach, cooked
447 mg Kale
414 mg Salmon, cooked
358 mg Bananas
271 mg Peas, cooked
Potassium supplements can be effective but many authorities limit the concentration of Potassium supplements to 99mg, which is much less than you can get form rich whole foods.
Supplements may not be the best way of getting the potassium you need, but it is another option available to you.
People who suffer from potassium deficiency should consult your doctor about the best course of action for you.
Studies have indicated that Potassium is a very important mineral that helps the body maintain its homeostasis. Get or losing potassium can have profound negative effects on the body. A balanced approach to a potassium diet is necessary to help provent health problems. And a healthy diet that balanced vitamins, minerals and other nutrients is one of the keys to a health life. Supplements are available and many are helpful, but a healthy diet is always best. While very few people get enough potassium. Prevention is what matters, so don’t take these matters lightly.