Potassium is a mineral found inside body cells. It is readily available in our food supply, especially in natural unprocessed foods, such as fruits, vegetables, dry beans and peas, nuts, and seeds. The U.S. recommended daily allowance for potassium is around 3500 mg. This level should be easy to achieve with a well-balanced diet rich in fruits and vegetables.
Potassium's Role in the Body
Potassium and sodium make up the majority of electrolytes in the body. They are the main substances responsible for maintaining both fluid and acid/base balance, as well as, regulating transport mechanisms along cell membranes.
Potassium deficiency in muscles can cause cramping and spasms. In addition, because potassium is essential for the storage of glycogen in muscles, a lack of the mineral can cause muscles to become weak and fatigued.
Both an excess or a deficiency of potassium can cause electrical disturbances in the heart, due to its involvement in maintaining membrane potential. his can lead to arrhythmia (irregular heart beat) and other related problems.
Foods High in Potassium
When we think of foods high in potassium, most of us automatically think of bananas. Although bananas are a good source of potassium (one medium banana provides about 422 mg), they pale in comparison to many other foods.
According to the USDA's chart of the highest food sources of potassium, the number one source is the sweet potato, providing 694 mg for a 146 gram serving. The sweet potato is closely followed by tomato paste, beet greens, white potato and yogurt.
Foods Low in Potassium
Some people, especially those with kidney problems or on dialysis, need to avoid potassium or keep their dietary intake low. Foods with the low levels of potassium are grapes, cucumbers, green beans, iceberg lettuce and blueberries.
Health Conditions Affected by Potassium Levels
Recent research studies preformed out of John Hopkins Medical Center have shown a correlation between low potassium levels and hypertension. Based on this research many doctors are now recommending potassium supplementation for their hypertensive patients.
High potassium levels (hyperkalemia) is often a sign of kidney disease. When kidneys fail, they can no longer remove excess potassium and levels will begin to build up in the body.
This most often occurs in people with advanced stages of chronic kidney disease. The symptoms of hyperkalemia include nausea, weakness, irregular heartbeat, numbness or tingling and slow pulse. Dialysis is very effective at removing excess potassium from the blood, however, patients must still limit potassium rich foods in order to avoid a build-up of the mineral between treatments.
Recipes with Potassium Rich Foods
Since potassium levels are highest in fruits, vegetables, beans, nuts and legumes, there are an endless array of tasty recipes that can boost the levels of this valuable mineral in your diet. Here is a sampling of two; more recipes can be food on cookinglight.com, where a whole section is dedicated to recipes high in potassium
Multibean Salad (430 mg potassium/serving)
Yield: 6 servings (serving size: about 1 cup)
Ingredients
2 cups (1/2-inch-thick) diagonally cut haricots verts (about 8 ounces)
2 cups (1/2-inch-thick) diagonally cut wax beans (about 8 ounces)
1 cup frozen shelled edamame (green soybeans)
1 cup grape or cherry tomatoes, halved
1/2 cup finely chopped orange bell pepper
1/2 cup thinly sliced red onion
2 tablespoons sherry vinegar
1/2 teaspoon sugar
1/4 teaspoon Dijon mustard
2 teaspoons extra-virgin olive oil
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preparation
Steam haricots verts, wax beans, and edamame, covered, 6 minutes or until haricots verts and wax beans are crisp-tender. Drain and plunge beans into ice water; drain. Combine beans, tomatoes, bell pepper, and onion in a large bowl.
Combine vinegar, sugar, and mustard, stirring with a whisk. Gradually add oil to vinegar mixture, stirring constantly with a whisk. Stir in parsley, salt, and black pepper. Drizzle vinaigrette over bean mixture; toss gently to coat.
Banana-Pumpkin Smoothie (740 mg potassium/serving)
Yield: 2 servings (serving size: about 1 cup)
Ingredients
1 cup low-fat vanilla yogurt
3/4 cup canned pumpkin, chilled
1/2 cup ice cubes
1/3 cup fresh orange juice
1 tablespoon brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Dash of ground cloves
1 ripe banana, sliced and frozen
Dash of ground cinnamon (optional)
Preparation
Combine yogurt and next 8 ingredients (through banana) in a blender, and process until smooth. Garnish with dash of ground cinnamon, if desired. Serve immediately
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