About Potassium

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Potassium

Potassium is an electrolyte. An electrolyte is a mineral that dissolves in water and carries an

electrical charge. In your body, potassium, sodium and chloride are the electrolyte minerals.

Since the body is made mostly of water, these electrolytes can be found everywhere in yourbody.

Electrolytes keep you body in balance. They keep the amount of water in your body in balance,carry impulses along your nerves, help make your muscles contract and relax, and keep your

body from becoming too acidic or alkaline. You need electrolytes to carry glucose (blood sugar)

and other nutrients into your cells and to carry waste products and extra water out again.Electrolytes also regulate your blood pressure and your heart beat.

The levels of these three electrolytes have to be kept in balance. Too much sodium and notenough potassium and your blood pressure could shoot up to unhealthy levels

A potassium deficiency will produce great fatigue and muscle weakness.

R eq u i r e m e n t s :

Every single living cell on earth - plant or animal - needs potassium, sodium and chloride, whichmeans that there's plenty of them in your food. One of the reasons processed foods are a

problem - very high in sodium.(salt). Too much sodium, not too little is a much bigger health

problem.

When a person is sick with vomiting or diarrhea, you might quickly lose so

many electrolytes (especially potassium) that you run short. Unless you

replace the fluids and electrolytes quickly this can be serious, especially in smallchildren.

I f you are low on potassium, you might get muscle cramps in your legs (this

sometimes happens to athletes who sweat a lot in really hot weather). I f you're low onpotassium, you might feel nauseous and very weak and listless.

Sodium and chloride deficiencies are uncommon since you get both elements from salt. Even

when you sweat buckets, you still have plenty of salt in your body. I t's much more important toreplace the lost water.

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There is a balance of potassium & salt which is 2: 1. Balanced food is when you get this - twice

as much potassium as salt. Processed foods show the potassium and salt on the labels and it is

good to check. I f you're eating too much salt, you need to balance it with food high inpotassium

Wh e r e d o I g e t p o t a s si u m ?

Potassium is high in the following:

Avocado - 1/2 medium - 550 mgBanana - 1 medium - 451

Beef, ground - 3 ounces - 205

Black beans - 1 cup - 801Broccoli, cooked - 1/2 cup - 228

Cantaloupe - 1 cup - 494

Carrot, raw - 1 medium - 233Cauliflower, cooked - 1/2 cup - 200Chicken - 3 ounces - 195

Chickpeas - 1 cup - 477

Corn - 1/2 cup - 204Flounder - 3 ounces - 292

Kidney beans - 1 cup - 713Kiwi - 1 medium - 252

Lentils - 1 cup - 731

Milk - 8 ounces - 381Okra - 1/2 cup - 257

Orange - 1 medium - 250Orange juice - 8 ounces - 474

Potatoes, baked with skin - 1 medium - 844Prune Juice - 8 ounces - 706

Spinach, cooked - 1/2 cup - 419

Strawberries - 1 cup - 247Sweet potatoes - 1 medium - 397

Tomato - 1 medium - 397

Tomato juice - 6 ounces - 658Watermelon - 1 cup - 186

Wheat Germ - 1/4 cup - 259

So a hamburger with tomato and french fried potatoes - yes, but how much salt is on those

french fries or put into the beef, or in the buns - just things to think about. You need a lot more

potassium to balance that sale intake.

W ha t d o e s p o t a s s i u m d o ? F u n Fa c t s a b o u t Po t a s s i u m .. ..

How does potassium regulate blood pressure. I t is believed it has something to do with

potassium's ability to pump sodium out of the body's cells and reduce body fluid. I t also effects

the blood vessels tone, or resistance. I t may modify the way blood vessels react to circulating

hormones that affect blood pressure.

Potassium is also necessary for good muscle contraction, healthy electrical activity in the heartand rapid transmission of nerve impulse throughout the body. This is why heartbeat

irregularities are considered a classic sign of potassium deficiency. Other symptoms of deficiency

can include muscle weakness, numbness and tingling in the lower extremities, nausea, vomiting,confusion and irritability.

Most people get around 2650 milligrams of potassium every day. That's not enough. Youshould add at least three more servings of potassium right fruits and vegetables to your diet

every day. (a serving is about the size of your fist).


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Why not simply take a supplement? Dietary sources of potassium are better tolerated then

pharmacologic preparations, experts agree. They may be necessary to those who take diuretic

medications because these drugs help the body lose excess water but also deplete the potassiumsupply. You should be getting about 3500 milligrams.

Too much potassium ( more than 5000 milligrams) can upset the balance of minerals in yourbody and cause heart and kidney problems. Other potential side effects include muscle

weakness, tingling in the hands, feet or tongue and a slow or irregular pulse.

People with diabetes or kidney disease should consult their doctor before taking potassium

supplements, as should people on certain medications, including anti-inflammatory drugs, ACE

inhibitors and heart medicines such as heparin.

For more information, see SALT

RECOMMENDED:

Potassium foods or potassium supplements from your local health food store.

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We have used our best judgment in compiling this information. The Food and Drug Administration may not have evaluated theinformation presented. Any reference to a specific product is for your information only and is not intended to diagnose, treat, cure, or

prevent any disease.

Any suggested nutritional supplementation is not intended to be used instead of standard recognized Medical protocol. I t is intended toprovide the body with recognized essential nutrients and other nutritional elements believed to benefit tissue building/repair and

metabolic function. The information is intended to be used in conjunction with recognized Medical treatment and with the approval of apatient's medical doctor. For any suspected/known illness or health concern, always consult your physician or health care provider.

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