Titus Perry
08/31/2024
Electrolytes are pivotal to human health and wellness. Everyone from athletes and fitness enthusiasts to those bedridden and chronically ill, electrolytes like sodium, potassium, magnesium, chloride, and phosphorus are non-negotiable for maintaining healthy fluid balance, nerve impulses, steady heart rhythm, muscle contractions, quality sleep, recovery from exercise, bowel function, blood glucose control, and more. Unfortunately, like with so many other aspects of our modern diets, we often times get too little of certain nutrients, and too much of others, creating imbalances that as a function of time leads to health complications we otherwise would not have.
Each electrolyte is so important that they really all deserve their own individual post. In this post, we'll be looking over one of the most overlooked electrolytes of all as it is one in which the highest percentage of people are deficient in... Potassium. When I mention potassium, for most people thoughts of bananas may be the one and only thing that come to mind, and while bananas do possess a decent amount of the mineral, it is far from our best and only option. Though, before highlighting the best sources of naturally occurring potassium available in the diet, we must first understand what the importance of having more of it is.
As stated above, electrolytes are primarily or secondarily responsible for a wide variety of functions in the body. Potassium strongly and directly or indirectly influences literally EVERYTHING mentioned above. Let's take a look at 10 things that potassium is involved in and why you should care...
Potassium controls fluid balance
Due to its role alongside sodium in regulating fluid levels that are allowed in and out of cells, potassium plays a major role in controlling for conditions like edema, hypertension, hypotension, and even arrythmias.
Potassium helps control blood pressure
Potassium plays a role in relaxing the walls of blood vessels. It also reduces the effects of high sodium intake which when in excess can directly increase blood pressure. Low potassium intake can also increase sodium sensitivity.
Potassium helps control muscle contractions
Potassium controls the contractions of all 3 muscle types (striated, smooth, and cardiac). Examples being the skeletal muscles, the intestinal lining, and the heart muscle respectively.
Potassium strongly influences heart rhythms
Potassium controls muscle contractions (as stated above). The heart is the cardiac muscle, and its rhythms are dependent on electrical impulses which are controlled be electrolytes (hence the name), though it is important to know that too high of a potassium intake though uncommon, can cause similar problems as an inadequate supply of the nutrient as well.
Potassium helps control blood glucose
Potassium plays a part in helping the body (namely the pancreas) to produce the necessary insulin to help push glucose into the cells for energy. Through this mechanism of action, potassium indirectly controls blood glucose levels and insufficient cellular potassium can be partly to blame for conditions of insulin resistance and type 2 diabetes.
Potassium helps improve sleep quality
Due to its effects on calming nerves/nerve impulses in the brain and the rest of the body, adequate potassium intake can benefit sleep by helping to settle excess brain activity.
Potassium helps control edema
As stated in benefit #1, potassium's primary role in controlling fluid balance and hydration in the cell directly influences health outcomes related to this.
Potassium improves bone mineral density
As one of the minerals that are a part of the bone matrix, alongside the primary nutrients that make up the majority of bone like calcium, magnesium, and phosphorus, (not to mention those that control absorption and prevent breakdown of them like vitamin D and K), potassium is important to optimal collagen production which directly influences the integrity and general health of bone tissue. This goes for the skin as well.
Potassium supports nerve impulses/transmissions
The mineral helps nerves communicate effectively in the brain as well as across the body. It is incredibly important to nervous system health and a deficiency can cause neuromuscular disruptions.
Potassium supports proper hydration
Sodium and potassium are the only two nutrients that control hydration within the cell. With this in mind it is imperative that they are in appropriate ratios to ensure that hydration levels remain adequate. Ideally at least a 2:1 ratio of potassium to sodium, though this ratio can go up to as high as 4:1 without any adverse effects.
Top food sources of potassium
Coconut water - 8 Fl oz of coconut water provides up to 600mg of potassium. This is roughly 13% of the suggested daily intake.
Potatoes - The potato is a standout when it comes to potassium content as one medium sized potato (5.5 ounces) contains a little over 600mg of potassium.
Sweet potatoes - Another potassium standout in the potato family, sweet potatoes contain as much as 500mg of the mineral per cup. This food is also high in vitamin A (as beta carotene), fiber, and vitamin E.
Dark leafy greens - Leafy greens are a diverse family of plants, and all of them are extremely concentrated sources of potassium among other things. From Swiss chard, beet greens, and Kohlrabi, to spinach, and broccoli, these plants can provide anywhere from 500-1300mg of potassium per cup (240 grams).
Peaches - Peaches provide up to as much as 350mg in one medium sized fruit. Definitely putting a dent in your daily potassium intake.
Avocados - One whole medium sized avocado (minus the skin and seed) contains close to 700mg of the mineral. Another superstar food for ensuring you get enough potassium. It's also high in boron, healthy fats (mostly monounsaturated), and even some vitamin C.
Apricots - Apricots are a potent source of potassium. Dried apricots contain up to 1200mg in just a half cup serving, while a whole apricot is still no slouch with over 400mg. Be modest with your consumption of the dried variety as they are a more concentrated source of natural sugars and a little bit lower in fiber which may not be as suitable for individuals dealing with conditions of chronically elevated blood sugar and insulin resistance.
Bananas - One medium sized banana provides around 400-450 mg of potassium, equally roughly 9% of the suggested dose.
Recommended daily intake
Though there is not an official rda for potassium, it is recommended by the American heart association to obtain at least 3500-4700mg/day for adults, while simultaneously suggesting sodium intakes up to 2300mg/day. This suggestion for potassium intake is relatively low especially in proportion to the amount of sodium suggested and consumed by the average westerner. Higher daily intakes of potassium or lower daily intakes of sodium (to ensure a 3:1 or 4:1 ratio is maintained) seems more appropriate. This isn't a hard and fast rule, but it is closer to the ratio of our ancestors as potassium is easily sourced in the natural world whereas salt is more difficult to come by, hence we evolved lower needs for sodium as our bodies are excellent at preserving it.
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