Potassium: The protective mineral
I am sure you have noticed tennis players snacking on bananas in between sets. Have you wondered why? It is not about hunger; it is for energy and potassium. Athletes usually develop muscle cramps or spasms during games as they lose lots of water and minerals with perspiration.
When potassium levels drop muscles go into painful spasms, incapacitating players and athletes. The heart is a muscle, too, making it susceptible to the mineral’s deficiency. Let us see how potassium works.
Potassium and sodium (salt) work hand in hand. Potassium enhances the action of sodium. As potassium penetrates the inner parts of cells, sodium soaks the outer sections. An imbalance in the ratio of the two minerals results in neuromuscular malfunction (muscle weakness, muscle tone loss, poor muscle reflexes).
The two minerals’ synergistic tasks are to stabilize the body’s water and acid and alkaline balance to enable muscles and nerves to operate optimally. Potassium is essential for cell chemical activity and for the transmission of electrochemical impulses. It enables nutrients to penetrate cell membrane.
With age, potassium’s uptake is diminished, resulting in circulatory impairment, fatigue, and weakness. Diuretic use and profuse perspiration cause potassium loss, disrupting heart functions and blood pressure levels, which should be treated and regulated by the mineral’s supplement along with salt restriction.
Potassium deficiency has other side effects that appear as very dry skin, acne, chills, constipation, diarrhea, nausea, slower reflexes, edema, thirst, water retention, uric acid, headaches, insomnia, nervousness, confusion, mental impairment, depression, insulin resistance, elevated cholesterol, irregular heartbeat, muscular weakness, numbness and tingling in extremities, slow growth in children, and respiratory disorders.
Kidney problems, diarrhea, laxatives, tobacco, stress, diuretics, and overconsumption of salt, alcohol, coffee, sugar, and refined and processed foods can deplete the body’s potassium, creating potassium/sodium imbalance. On the other hand, excess in the mineral can trigger vomiting.
Balanced potassium and sodium ratios prevent recurrent strokes, high blood pressure, heart failure, muscle weakness, kidney stone formation, water retention, bone loss, and sometimes cancer. Tumors and cancers appear to regress with adequate potassium and a low salt diet. That is why doctors warn against adding salt to food unless absolutely needed.
Sufficient potassium intake eliminates excess sodium from the cells, thus flushing out extra body fluids. The mineral has the ability to tone blood vessels making them more resistant to hormones that alter and spike blood pressure. It enhances muscle contraction, heart electrical impulses, and neurotransmitter activity.
Due to potassium’s action as a blood pressure regulator, hypertensive sufferers are strongly advised to replace salt with the mineral. To enhance the taste of food, condiments, herbs, and some spices should be included in recipes. They add an aromatic flavor to ingredients, making dishes tastier. Potassium supplements should be discussed with the treating physician.
Because potassium is essential for the body on the cellular level, it is important to maintain adequate intake. The mineral is found in high concentrations in leafy greens, potatoes, tomatoes, apricots, bananas, dates, avocadoes, coconut water, yeast, roots, yams, and most vegetables, fresh and dry fruits, whole grains, pulses, garlic, nuts, poultry, fish, meat, yogurt, and dairy products. Some herbs like nettle, sage, plantain, and red clover supply potassium, too. Most whole foods offer more potassium than sodium except for shellfish, which contains the opposite ratio.
Potassium deficiency should not occur as long as we eat whole fresh foods and keep away from excess salt and diuretics (alcohol, coffee, tea, sugars). This way, the body’s equilibrium is maintained, while remaining healthy, well, energetic, and disease free. Isn’t that what we all look forward to? Keep well!
I am sure you have noticed tennis players snacking on bananas in between sets. Have you wondered why? It is not about hunger; it is for energy and potassium. Athletes usually develop muscle cramps or spasms during games as they lose lots of water and minerals with perspiration.
When potassium levels drop muscles go into painful spasms, incapacitating players and athletes. The heart is a muscle, too, making it susceptible to the mineral’s deficiency. Let us see how potassium works.
Potassium and sodium (salt) work hand in hand. Potassium enhances the action of sodium. As potassium penetrates the inner parts of cells, sodium soaks the outer sections. An imbalance in the ratio of the two minerals results in neuromuscular malfunction (muscle weakness, muscle tone loss, poor muscle reflexes).
The two minerals’ synergistic tasks are to stabilize the body’s water and acid and alkaline balance to enable muscles and nerves to operate optimally. Potassium is essential for cell chemical activity and for the transmission of electrochemical impulses. It enables nutrients to penetrate cell membrane.
With age, potassium’s uptake is diminished, resulting in circulatory impairment, fatigue, and weakness. Diuretic use and profuse perspiration cause potassium loss, disrupting heart functions and blood pressure levels, which should be treated and regulated by the mineral’s supplement along with salt restriction.
Potassium deficiency has other side effects that appear as very dry skin, acne, chills, constipation, diarrhea, nausea, slower reflexes, edema, thirst, water retention, uric acid, headaches, insomnia, nervousness, confusion, mental impairment, depression, insulin resistance, elevated cholesterol, irregular heartbeat, muscular weakness, numbness and tingling in extremities, slow growth in children, and respiratory disorders.
Kidney problems, diarrhea, laxatives, tobacco, stress, diuretics, and overconsumption of salt, alcohol, coffee, sugar, and refined and processed foods can deplete the body’s potassium, creating potassium/sodium imbalance. On the other hand, excess in the mineral can trigger vomiting.
Balanced potassium and sodium ratios prevent recurrent strokes, high blood pressure, heart failure, muscle weakness, kidney stone formation, water retention, bone loss, and sometimes cancer. Tumors and cancers appear to regress with adequate potassium and a low salt diet. That is why doctors warn against adding salt to food unless absolutely needed.
Sufficient potassium intake eliminates excess sodium from the cells, thus flushing out extra body fluids. The mineral has the ability to tone blood vessels making them more resistant to hormones that alter and spike blood pressure. It enhances muscle contraction, heart electrical impulses, and neurotransmitter activity.
Due to potassium’s action as a blood pressure regulator, hypertensive sufferers are strongly advised to replace salt with the mineral. To enhance the taste of food, condiments, herbs, and some spices should be included in recipes. They add an aromatic flavor to ingredients, making dishes tastier. Potassium supplements should be discussed with the treating physician.
Because potassium is essential for the body on the cellular level, it is important to maintain adequate intake. The mineral is found in high concentrations in leafy greens, potatoes, tomatoes, apricots, bananas, dates, avocadoes, coconut water, yeast, roots, yams, and most vegetables, fresh and dry fruits, whole grains, pulses, garlic, nuts, poultry, fish, meat, yogurt, and dairy products. Some herbs like nettle, sage, plantain, and red clover supply potassium, too. Most whole foods offer more potassium than sodium except for shellfish, which contains the opposite ratio.
Potassium deficiency should not occur as long as we eat whole fresh foods and keep away from excess salt and diuretics (alcohol, coffee, tea, sugars). This way, the body’s equilibrium is maintained, while remaining healthy, well, energetic, and disease free. Isn’t that what we all look forward to? Keep well!