No, I am not talking about the Kellogg’s cereal in the big White box with the big red letter K on it. I am talking about Potassium, which for you Chemistry Geeks is the 19th chemical element with the symbol K (derived from Neo-Latin, kalium). It was first isolated from potash, the ashes of plants, from which it was named.
I am writing this Blog this month because I had an interesting eye opening experience with Potassium- more about that later.
Potassium is one of the seven essential macro-minerals, along with calcium, magnesium, phosphorus, sodium, chloride, and sulfur. We require at least 100 milligrams of potassium daily to support key bodily processes. Many of us do not get enough Potassium in our diets, and some people end up with Hypokalemia- low levels of Potassium in our blood, a potentially dangerous health condition.
Adequate potassium intake will reduce the risk of stroke, lower blood pressure, protect against loss of muscle mass, preserve bone mineral density, and reduce the formation of kidney stones.
Potassium’s primary functions in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles.
Potassium is an electrolyte that counteracts the effects of sodium, helping to maintain a healthy blood pressure. Potassium plays a role in every heartbeat. It also helps your muscles to move, your nerves to work, and your kidneys to filter blood.
Food Sources:
The best way to get enough potassium is to eat fruits and vegetables. It’s also in dairy products, whole grains, meat, and fish.
Great sources include:
- Potatoes
- Tomatoes
- Avocados
- Fresh fruits (bananas, oranges, and strawberries)
- Orange juice
- Dried fruits (raisins, apricots, prunes, and dates)
- Spinach
- Beans and peas
How Much Do You Need?
The U.S. Department of Agriculture recommends 4,700 milligrams per day for healthy people. The easiest way to get this amount is by adding high-potassium fruits and vegetables to your diet.
OK back to my recent experience. I happen to eat a lot, I mean A LOT of high Potassium foods! It seems like all my favorite foods: (Sweet potatoes, Salmon, Spinach, Broccoli, Asparagus, Bananas, Strawberries, and even my protein powder that I make smoothies with), are all really high in Potassium. Well, no problem, right? Not so fast!! I had my annual physical recently and I was alerted that I had Hyperkalemia- too much Potassium in my blood! This, like Hypokalemia, can also be very dangerous to you and your heart. A conscious effort to replace some of my high Potassium foods and a switch in my Protein powder and I was quickly back to the normal range. Phew!
So, while it is much more common to have low Potassium in our blood, it is possible to get too much of a good thing. The best way to determine your current blood potassium levels is to get your blood checked on a regular basis, and then you can make the necessary dietary changes to bring your levels back to normal if needed.
If you have questions about this Blog or your health in general, please feel free to contact me at: