Potassium is one of the most important minerals for human
health, playing an essential role in maintaining the
correct electro-chemical balance in cells and the proper
functioning of cell membranes. This role makes potassium
vital for muscle contraction (including the heart muscle),
the transmission of nerve impulses, the regulation of blood
sugar levels and the synthesis of vital proteins and acids.
The maintenance of proper potassium levels within cells,
particularly in relation to the corresponding levels of
sodium, is consequently crucial for the well-being of the
organism.
Clinical potassium deficiency (hypokalemia) is therefore a
serious and even potentially fatal medical problem.
Fortunately it is hardly ever seen in the generally healthy
population, but has been encountered in alcoholics,
anorexics and bulimics, those taking certain types of
diuretic drug, those suffering from illnesses causing
vomiting or diarrhea, and, believe it or not, those given
to consuming large quantities of licorice.
But although outright hypokalemia is thankfully very rare,
there's evidence that many people obtain insufficient
dietary potassium for optimum health; and that this
insufficiency may expose them to an increased risk of
chronic diseases, including hypertension (high blood
pressure), heart disease, osteoarthritis and even cancer.
Ample evidence of the importance of potassium is provided
by the fact that around a third of the body's at rest
energy expenditure is used in maintaing the potassium/
sodium balance in cells Most people are now familiar with
idea that a high sodium (salt) intake is one of the main
risk factors for the development of high blood pressure, a
serious condition if left untreated, but known as the
"silent killer" because of lack of obvious symptoms. Many
nutritionists now believe, however, that it is not so much
high sodium, but low potassium which may be the real
culprit and a substantial body of research evidence
supports the idea that a diet rich in potassium will indeed
help prevent high blood pressure. The importance of this
should not be underestimated, as high blood pressure is
strongly associated with an increased risk of stroke -
still one of the biggest killers in the West.
It almost goes without saying the that profile of the
modern Western diet is far from helpful in this regard. A
diet high in processed foods is one likely also to be very
high in sodium; and a relatively low consumption of fresh
fruits and vegetables is also likely to mean a relatively
low intake of dietary potassium. It follows, therefore,
that the proportion of sodium to potassium consumed by the
typical modern Westerner is almost certainly far higher
than ever before in human history; and it is not
unreasonable to suppose that that this new imbalance may be
a causative factor in some of the degenerative "diseases of
affluence", sadly so characteristic of modern urban
societies.
By far the best way to ensure an adequate intake of dietary
potassium is to consume a diet rich in fresh fruit and
vegetables; particularly good sources being bananas and
potatoes (in their jackets). Fresh fruit juices, including
tomato and orange, also provide a good supply, as do green
vegetables such as spinach and dried fruits such as
raisins. Soil depletion, however, means that even these
foods are poorer in minerals, potassium included, than they
used to be; and research suggests that most adults eating a
typical Western diet obtain only around 2,000- 3,000 mg of
potassium a day.
This figure needs to be set against the adequate intake
established by the US Institute of Medicine Food and
Nutrition Board of 4,700 mg. And it should also be noted
that for those consuming a typical modern diet, high in
refined and processed foods, the potassium requirement will
be even higher because of the very high sodium content of
such a diet. For athletes, and those undertaking strenuous
physical work, or intensive exercise programmes, the
requirements may be still higher because of greater losses
of potassium from the body during these activities.
Nevertheless, nutritional therapists do not generally
recommend commercially available potassium supplements, as
these normally contain quantities too low to be effective.
But high dose supplements are in any case potentially
dangerous, as they may have profound effects on the body's
biochemical balance, and should therefore not be taken
except under medical supervision. Where the diet is
inadequate in potassium, however, this may be simply
remedied by using as a food seasoning a low sodium/high
potassium salt substitute available from any good
supermarket.
As always, however, the body's holistic functioning means
that potassium works best in the presence of a good supply
of every other vital nutrient and so it is always worth
taking a good quality and comprehensive
multi-vitamin/multi-vitamin preparation.
----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm
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