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(HealthNewsDigest.com) – In addition to the seashore and sunshine, summer fruits give you a potassium boost many of us dearly need. Most of us know relatively little about what potassium does and why it is important to get more. As the revised Nutrition Facts Panel begins to appear on foods, to meet the 2020 compliance mandate, for the first time potassium values will be added to the nutrients list.
Plants get potassium from the soil and we get potassium from eating plants. Summer fruits – blackberries, blueberries, cantaloupe, cherries, honeydew, nectarine, peaches, raspberries, strawberries and watermelon are good sources. Adults should be getting at least 4,700 milligrams of potassium daily for good health. We average about 2,600 milligrams. It has been suggested that Americans get so little potassium because they eat so few fruits and vegetables. Summer can offer you an opportunity to close this gap.
Why is it important to get more potassium? It is the third most abundant mineral in the body stored in body cells and muscles. Potassium helps to moderate the action of its sister mineral sodium. The two minerals work together to contract muscles, transmit nerve impulses, regulate blood pressure, and maintain a healthy heartbeat. Potassium allows the heart muscle to relax, the opposite of calcium which makes it contract. These body functions are dependent on the concentration of sodium and potassium inside and outside of cells which is tightly regulated. There is continuous movement of minerals into and out of cells.
Too much sodium contributes to high blood pressure. But many believe it is actually too little potassium that is causing the problem. With too little potassium to blunt the effect of excessive sodium, the body loses the electrolyte balance needed to keep blood pressure on an even keel. The more potassium you eat, the more sodium you lose through urine. This can bring the ratio of sodium to potassium back in line and lower blood pressure. Adequate potassium not only helps to lower blood pressure but it may be able to revitalize arteries, both big and small, making them more flexible. As we age, arteries become less elastic, which will boost blood pressure. Keeping vessels supple is a way to keep blood pressure low.
Getting enough potassium also decreases bone loss (osteoporosis) by helping to maintain a healthy acid-base balance in the body which reduces calcium excretion. Women who have had an adequate potassium intake throughout adulthood have a 30% lower risk for fracture. They also maintained more lean muscle mass than their potassium poor peers. Muscles both support and stress bones causing them to work harder and lay down more bone cells promoting a stronger skeleton. Muscles breakdown in an acidic environment, so a healthy acid-base balance offers protection. Under ideal conditions our bodies are neutral with a slight lean toward the basic side.
The heart muscle is particularly susceptible to low potassium levels. If you have been prescribed a diuretic to help control high blood pressure you may have been advised to take a potassium supplement, too. A supplement is an isolated source of the mineral. Replacing potassium with food sources not only replaces the mineral but provides other vitamins, minerals, fiber and important antioxidants, too. Try eating some watermelon, cantaloupe or a dish of fresh strawberries. These are especially helpful on hot, sweaty days or times when you are doing a lot of physical exercise.
There are times when too much potassium can be a problem. For those with kidney disease, potassium needs to controlled. Kidneys that are not functioning properly have a harder time removing potassium from your blood. Adding potassium to the Nutrition Facts Panel will be help you to both eat more potassium-rich foods and also help you control the amount you eat, if needed.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books.
Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
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Most Complete Food Counter, 3rd Ed.
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com