Most people don’t analyze the vitamins and minerals they take in as they eat throughout the day. Busy lifestyles often dictate grabbing food on the go, sacrificing quality to simply fill the stomach. The question arises, “Are you sacrificing more than just a home-cooked meal?”
Most processed foods have processed the potassium right out of them or to such low levels that if individuals are making these foods their primary sources of nutrition, they probably aren’t getting enough potassium. According to Harvard Medical School, food is the best source of potassium, and WebMD adds that home-cooked, unprocessed foods and fresh fruits and vegetables are where the potassium lies. Here are 7+ effects of potassium on your health and some sources you might want to consider adding to your diet.
1. Blood pressure. According to Harvard Medical School, having enough potassium in your diet helps lower your blood pressure. Keep in mind that diets rich in potassium also tend to be lower in sodium, so the reason for the lower blood pressure may be a combination of both.
2. Heart health. Besides helping with blood pressure, WebMD states that potassium triggers the muscles that make the heart beat, helping to keep a nice, steady rhythm.
3. Muscle strength. As people age, they lose muscle mass and strength. Medical News Today shares that potassium is key in preserving muscles mass.
4. Brain Function. No one wants to have his or her mental capacity diminish. According to WebMD, you can help fight the reduction in brain function by taking in proper amounts of potassium.
5. Stroke. As potassium helps lower blood pressure and regulate heart rates, it also helps decrease the risk of stroke, according to Harvard Medical School.
6. Bone Strength. Medical News Today shares that potassium creates an alkalai environment which is critical for maintaining healthy bones.
7. Kidney function. Potassium is critical in helping reduce the risk of forming kidney stones and aiding in the filtration of blood, according to WebMD.
8. Fluid balances. Besides aiding the kidneys, WebMD also reports that potassium helps your body maintain proper fluid balances.
Knowing what potassium does for your body is only part of the solution. You need to know where to get this valuable mineral. Here are 5 sources for it.
1. Beet greens. One of the top sources of potassium, according to Medical News Today, is beet greens. Eating them steamed is best, and for 1 cup you get 1309 mg of potassium.
2. Baked potato. Harvard Medical School recommends eating baked potatoes. Be sure to leave the skin on. One potato yields 919 mg of potassium.
3. Cantaloupe. If you feel like fresh fruit, WebMD recommends eating cantaloupe. 1 cup of cantaloupe gives you 431 mg of potassium.
4. Sweet Potato. Sweet potatoes edge out baked potatoes just slightly, according to Medical News Today, yielding 950 mg per cup.
5. Banana. Bananas make great snacks and are easy to grab on the run or pack in a lunch. Harvard Medical School says that 1 small banana gives you 362 mg of potassium.
With this mineral being so important, be sure to find ways to incorporate it into your diet. If you are on a special diet that limits your potassium because of medication you are taking, be sure to speak with your doctor before trying to boost your intake.
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