All About Potassium Rich Foods

If leg cramps keep you up in the middle of the night, potassium rich foods may be just what the doctor ordered for you.  In the correct amounts, potassium is a mineral that provides assistance to a number of essential bodily functions; however, too much or too little of the mineral can traverse from beneficial to possible life threatening situations.

Importance of Potassium to the Body

The human body is composed of numerous minerals which are required for the body’s systems to work optimally.  Many of them, such as potassium, provide assistance in several bodily functions.  As the third most abundant mineral in the system, it is necessary for growth, nerve impulse transmission, healthy heart function and building muscle.  Nearly all of the potassium which is in the body can be found in the cellular structure, with the kidneys regulating the balance of the potassium levels.  The potassium within the cells balances the sodium that is outside the cells, where it maintains the pressure and balance of water in the body.  Nerve and muscle cell functions are particular dependant upon potassium, and the heart is one area in which a low potassium level can be life threatening.  Mild cases of low potassium can result in muscle cramps; such as the dreaded “charley horses” that appear through the night, waking the sleeper by the pain endured.  The leading cause of these leg cramps is generally attributed to a mild low potassium level.

Potassium naturally enters the system by way of the foods we eat, and is eliminated mostly through urine, but also in lesser amounts through sweat as well.   On occasions when we may not eat enough of the foods that provide this essential mineral, healthy kidneys can adjust; only excreting the amount of potassium that we have taken in through food and drink.  When we eat more of the potassium rich foods than we need, the healthy kidneys will release more.  In this way, a natural balance can be maintained within the system.  When potassium levels are optimal, the body operates smoothly and efficiently.  It is only when this balance is disrupted through some cause, whether intentional or medical, that complications arise.

Effects of Low Potassium on the Body

Normally, potassium intake through food is sufficient in levels for the body to run smoothly.  There are certain conditions, however, that deplete the body’s supply; creating serious problems if not corrected.  Generally, a low potassium level has resulted because the valuable mineral has been flushed through the system to the urinary or the gastrointestinal tracts, and even proper amounts of potassium rich foods cannot counterbalance the effects.  This occurs when one of several conditions occurs:

Use of certain diuretics (medication which cause the body to expel excess water)
Excess production of aldosterone (a hormone that prompts potassium production in the kidney)
Eating disorders
Overuse of laxatives
Dysfunction of the kidneys
Excessive vomiting or diarrhea
Certain medications, such as blood pressure medication

When any of these conditions occur, certain symptoms will manifest.  Weakness, general tiredness, constipation, cramping of muscles (often in the legs) and heart arrhythmias are common symptoms of hypokalemia, the term applied to a condition of potassium deficiency.  Sports enthusiasts and athletes are also prone to low potassium levels through their high levels of activity and the sweat produced.

 

 

Sources of Potassium

Everyone should ensure they are getting enough potassium in their diets, but especially those who meet the conditions detailed above.  There are many potassium rich foods from which the daily recommended amounts can be obtained.  Following a well balanced, nutritious diet will likely provide all of the mineral needed through natural, delicious foods such as the ones shown below:

FRUITS:

	Cantaloupe
	Bananas
	Oranges
	Strawberries
	Apricots
	Avocado
	Tomatoes
	Papaya

 

VEGETABLES:

	Potatoes
	Cabbage
	Brussels sprouts
	Bell Peppers
	Okra
	Cucumbers
	Eggplant
	Squash
	Spinach

PROTEIN:

	Tuna
	Halibut
	Lima Beans
	Salmon

OTHER:

	Honey
	Parsley
	Turmeric
	Nuts and Seeds

Another method of getting the valuable mineral in your diet is through a daily multi-vitamin taken daily.  In very rare cases, hypokalemia may be medically treated by administering potassium intravenously.  This drastic method would be taken if potassium levels were extremely low, supplements proved to be ineffective, heart problems occur, or if all other methods were still not enough to replace needed potassium levels. (continued...)