A balanced diet includes all the essential macronutrients, vitamins, and minerals. There’s no way that you can skip or replace one for another. Even carbohydrates are necessary for the body, even though you might reduce the intake for losing weight or other health goals. One of the essential minerals for the body is potassium. Just like other minerals, people often take potassium intake for granted. In this post, we will talk about the benefits of potassium in detail, along with quick tips and suggestions on the right intake, sources and other aspects.
Potassium helps in maintaining fluid balance in the body and helps in keeping the major organs healthy. In fact, it is extremely essential for avoiding a number of chronic health issues, related to heart, brain, and nerves. Having the mineral in your diet is extremely crucial, especially because it aids in lowering blood pressure, which is an enormous risk for heart disease. Potassium and sodium often work in different wants, as sodium promotes the retention of fluids, which can result in higher blood pressure. With enough potassium in the diet, you can reverse the effects. It is also known to be beneficial for bone health and can protect your body from bone loss. It is also helpful in reducing the risk of kidney stones.
The Daily Amount:
Experts advise around 4,700 milligrams of potassium each day for grown adults. However, if you check the figures, the amount taken by men and women are much lower. According to WebMD, men in the US get around 3,200 milligrams of dietary potassium per day, while women get around 2,400 milligrams on an average. The deficiency is mostly related to junk food habits. Most people don’t eat enough of fruits and veggies each day, which are the primary sources of dietary potassium.
Where to get Your Potassium?
Unlike other supplements, you should get your potassium from the diet. Potassium can found in many foods that are high in other minerals and nutrients. Some of the highest sources of potassium include winter squash, sweet potato, potato, yogurt, fruit juices, broccoli, and banana. If you are a non-vegetarian, you can get pork tenderloin and chicken breast too. Lentils, milk and dairy products also have a good amount of potassium. Besides food, you can also get potassium from vitamin enhanced water and other beverages with better pH. You might want to replace your regular drinking water with high-quality alkaline water.
Please note that certain drugs that are used for lowering blood pressure can increase the levels of potassium in the body. If you have issues with your kidney function, your doctor might advise on reducing the intake of potassium. For those who take medications should talk to their individual physician as for how the drugs and medicines can impact the potassium levels of the body. Don’t shy away from asking questions, especially if you are unsure of the actual amount of mineral you need. Also, if you have a potassium deficiency, talk to your doctor about supplements!