What is potassium? – It is an important body mineral that functions as an electrolyte (along with sodium and chloride), which means it carries a minutely sized electrical charge. Potassium is the primary positive ion within the cells in the human body, where 98% of the total amount of potassium is found in the intracellular fluid. The other 2% is found in the fluid surrounding the cells in the body, which is called the extracellular fluid. The level of potassium in the body is regulated by the kidneys.
What does potassium do? – It plays an important role in the biochemical reactions in the cells and in energy metabolism. Potassium and sodium regulate the water balance and the acid-base balance in the blood and tissues. Maintaining a constant healthy balance of potassium in relation to sodium plays a crucial role in the functioning of nerves and muscles, especially in the heart.
- Potassium helps to regulate the blood pressure at normal levels. (Too much sodium vs potassium can elevate blood pressure.)
- Potassium is needed for the proper pumping action of the heart. (Too high or too low levels of potassium may cause the heart to stop beating.)
- Potassium is essential for the contraction of muscles, as most of the potassium in the body is found in the muscle cells.
- Potassium, with sodium, are essential to maintain the electrical charge that is needed for the conduction of nerve signals along the nerves.
Sources of potassium: – Many fruits, vegetables, meat and fish are high in potassium. Adults need at least 2 – 2,5 grams of potassium daily. (About 1 gram per 1 000 calories consumed.)
- Fruits include oranges and other citrus fruits, bananas, avocados, apples, raisins and dried fruits, apricots, nectarines, papayas, prunes.
- Vegetables include most of the leafy green vegetables (e.g. spinach, lettuce), broccoli, beans, peas, artichokes, tomatoes, and even potatoes – mostly in the skins. Whole grains, seeds, nuts and dried beans are also high in potassium.
- Meat products may contain more potassium than sodium, except where extra salt (sodium) is added during processing.
- Oily fish such as sardines, salmon and cod are high in potassium.
Sources:
Heart failure and potassium. Posted 16 December 2017 in Healthbeat, publication of the Harvard Medical School. (www.health.harvard.edu)
Role of potassium in maintaining health. Posted/updated 17 July 2011 on Periodic Paralysis International. (A registered not-for-profit company based in Alberta, Canada.) (www.hkpp.org)
What does potassium do? Why do we need it? Posted 16 November 2016 on Healthy Way. (www.bmj-health.com)
Potassium. Posted 7 December 2015. (www.avogel.co.uk)
Regulation of potassium balance. Chapter 46, Medical Physiology. A systems approach. Hershel Raff & Michael Levitzky.
HEALTH INSIGHT. JANUARY 2018
