Potassium is one of the most important macrominerals needed for many essential body functions. It belongs to the main group of macrominerals that include calcium, sodium, sulfur, chloride etc. Each person needs at least 100 milligrams of potassium every day in order to fully support some of the key processes of their body.
Since it participates in some of the most important body functions, it is vital to consume foods that contain potassium on daily basis in order to not create potassium deficiency. Some of the potassium primary functions in our body include controlling and organizing the electrical activity of our heart and every other muscle, and also, to regulate our body’s fluid balance.
Studies have shown that high amount of potassium are strongly associated with a decreased risk of deaths from all possible causes and also, is associated to many other health aspects such as blood pressure, heart disease, bone , muscle, and brain health etc.
What can potassium do to your body?
Since potassium is an electrolyte, it strongly counteracts with the effects of sodium into our body by helping us keep a healthy blood pressure and also, for keeping our base-acid balance in the right level. High blood pressure is the biggest risk for stroke and many heart-related issues. Potassium contributes to more flexible and healthy arteries by also getting rid of the excess sodium.
Potassium plays also an important part in preventing different muscle disorders. It has the ability to regulate our muscle’s contraction and to relax them especially after a high intensity training routine. Did you know that our muscle cells contain most of the potassium ions in our body? Potassium keeps our muscles in optimal shape by boosting their functions and keeping our reflexes in optimal condition. Potassium does that due to the fact it strongly stimulates the neural connection between our brain and muscles.
On the other hand, potassium contributes to our bone’s health as well. There are certain elements in potassium that regulate many acid balances responsible for keeping and preserving our calcium levels optimal. And we all know how important calcium is for our bone’s health right? Also, potassium creates a higher mineral density in our bones keeping them strong.
Despite potassium’s benefits on our heart, blood pressure muscles and bones, this macromineral plays also an important part in our brain’s health. One of most important things potassium does to our brain is related to the maintaining of the electrical conductivity of this organ. Potassium also contributes in our memory loss and learning abilities. Did you know that potassium deficiency increase the risks of epilepsy?
Some foods containing potassium and their respective amounts
Half of a medium Avocado – 600 milligrams
7 medium or 10 small mushrooms – 420 milligrams
One medium pear – 330 milligrams
Potato, large, baked, with skin – 850 milligrams
½ cup of White canned beans – 595 milligrams
1 medium Banana – 422 milligrams
One medium mango – 320 milligrams
½ cups of cooked Spinach – 420 milligrams
One medium orange – 300 milligrams
2 Tomatoes: 500 milligrams
Plain low fat Yogurt – 400 milligrams
One ounce dried Pistachios – 315 milligrams