Eat Your Spinach! How to Avoid Potassium Deficiency
By Donna Kostiew
It has always been a simple plea, whether from our mothers, grandmothers, or even our grade-school teachers. “Eat your fruits and vegetables” has been one of the most uncomplicated requests repeated to us over and over throughout the years. And there is good reason for it too. Unhealthy diets, like those that are low in fruits and veggies, contribute to low consumption of many essential vitamins and nutrients, and one such nutrient that many people don’t have enough of is potassium.
Potassium in our Diets
Unfortunately, many people don’t realize the vital role that potassium plays in our overall health. Potassium is a very significant mineral that is important to many of the body’s functions. Let’s take a look at a few reasons why your body needs potassium.
- Builds proteins
- Breaks down/ metabolizes carbohydrates
- Builds muscle
- Promotes proper cell function
- Maintains normal body growth
- Controls the electrical activity of the heart
- Reduces the risk of high blood pressure
- Helps store carbohydrates in the liver
Potassium Deficiency
Causes of a potassium deficiency can range from poor diet to illness to the use of certain medications; unfortunately, there is a chance of it being overlooked. One of the biggest problems of potassium deficiency is the fact that its symptoms are often mild and quite general, which can lead to it being undiagnosed. This can result in significant and sometimes life-threatening consequences. A deficiency in potassium can cause many different types of health issues, including the following.
- High blood pressure
- Irregular heartbeat
- Heart failure
- Depression
- Fatigue
- Muscle weakness
- Dry skin/acne
- Nerve disorders
Adding Potassium to Your Diet
Eating a balanced, nutrient-rich diet is important to your health for so many reasons. In order to meet the recommended amount of potassium each day, try adding foods to your diet that are packed with it. Some of the best sources of potassium are:
- Potatoes
- Prune and carrot juice
- Tomato paste and puree
- Lima, kidney, and white beans
- Plain yogurt
- Sweet potatoes
- Salmon
- Clams
- Swiss chard
- Spinach
- Avocados
- Bananas
It’s always best to get your vitamins and minerals from whole food sources whenever possible. Potassium is often added to processed foods and can be found in supplements, but this isn’t the same kind that is found in natural foods. So start including the suggestions into your meal planning each week. Introduce new recipes to your family or find ways to mix them in the favorites that your family already has. The foods that have high potassium levels are extremely versatile and can be prepared in many ways, so get creative!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Cumming, Ga.