Jun 25, 2011 | By
Your body needs potassium in order to perform cell, tissue and organ functions; skeletal and muscle movement; and sodium regulation. Because it is found in a wide range of foods, dietary intake is usually all you need to obtain enough potassium. Consult your doctor if you have concerns about your potassium intake before taking supplements.
General Information
Potassium is a mineral and also acts as an electrolyte, which means that it helps conduct electricity within the body. Severe deficiency may be caused by severe diarrhea, excessive exercise, use of diuretics, alcoholism and very low-calorie diets. Although serious deficiency is uncommon, most Americans do not consume the recommended amount of potassium in the their diet, according to the Colorado State University Extension. Most healthy adults need 4,700 mg of potassium each day.
Heart Health
Potassium plays an important role in cardiovascular health, due to its interaction with sodium. Potassium helps to reduce sodium's negative effects on blood pressure, which decreases the chance of developing hypertension and other heart problems like stroke. Potassium decreases sodium levels by causing it to be excreted in urine. If you take a diuretic medication for high blood pressure, it is especially important that you get enough potassium in your diet, since some diuretic may cause higher losses of potassium than are normal.
Benefits for Athletes
Athletes do have a higher need for potassium than non-athletes, as noted by the Colorado State University Extension. During rigorous exercise, potassium levels decrease as it is excreted in sweat and used by the muscles. If you don't have enough potassium, you might experience muscle cramps and irregular heartbeat. Nevertheless, athletes don't necessarily need potassium supplements, according to the University of Illinois Extension. Dietary sources are usually adequate to replace the potassium lost during exercise. Opt for fresh, healthy choices like a banana, baked potato or glass of orange juice rather than sports drinks.
Dietary Sources vs. Supplements
Fresh food sources are the best way to obtain potassium, according to Clemson Cooperative Extension. High-potassium foods include sweet potatoes, potatoes with skin, beet greens, white beans, yogurt and clams, as well as leafy green vegetables. Processed foods usually contain less potassium and more sodium than fresh foods. Not only are potassium supplements often unnecessary, but they may also cause unwanted side effects, like diarrhea, nausea, cramping, muscle weakness and abnormal heart rate.
References
- University of Maryland Medical Center: Potassium
- Colorado State University Extension; Potassium and Health; J. Anderson et al.; 2008
- Clemson Coopertive Extension: Potassium; J.G Hunter and K.L. Cason; 2005
- U.S. Department of Health and Human Services: Sodium and Potassium
- University of Illinois Extension: Questions Asked By Young Athletes
Read more: http://www.livestrong.com/article/479058-the-benefits-of-potassium-in-your-diet/#ixzz1y6uLFgBC
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