Is Your Diet Rich in Potassium?

We have all heard about the importance of maintaining a well-blanced diet which includes an adequate portion of all the major, and many micro-nutrients. A potassium deficiency can cause many health problems that you may recognize.

Potassium helps our body to maintain a proper pH (acid/alkaline) level. It helps to offset the effects of sodium and regulate our blood pressure, bone mass, neuromuscular function, heart, kidney and adrenals. Potassium also converts glucose into glycogen which helps us to use glucose for muscle energy. Without proper functioning, our muscles become weak and start cramping and aching. This multi-functional nutrient also helps to eliminate carbon dioxide from the lungs and seems to be required for healthy functioning of several of our main body systems.

How Do We Recognize Potassium Deficiency in Our Body?

Deficiency in this important and basic nutrient can lead to dangerous high blood pressure, heart arythmia, hypertension, muscle weakness, cramps and even constipation. Our body may begin to retain water yet we become continually thirsty. We may develop nerve and muscle problems, mental confusion and even vomiting. The vomiting, in turn, leads to further deficiency which causes electrolyte imbalance in the body.

Even if you are eating enough potassium rich foods, there are some lifestyle habits that may lead to depletion. These include heavy sweating from exercise, excessive caffeine intake, diarrhea, vomiting, diuretic medications and even some antibiotics.

How Much Potassium Do We Need to Maintain Our Health?

* 750-800 mg/day - Ages 0-3

* 1,100-2000 mg/day - Ages 4-10

* 3,100-3,500 mg/day - Ages 11 - Adult

What are some of the highest food sources of potassium?

We have all heard that bananas are high in potassium. Athletes are often given a banana to replenish depleted potassium reserves during a break. But the following foods provide a much higher amount of potassium.

* Cooked Spinach, 1 cup, 1089 mg

* Baked Potatoes, 1 cup, 1081 mg

* Lima Beans, 1 cup, 955 mg

* Tomato, Canned Sauce, 1 cup, 909 mg

* Winter Squash, 1 cup, 896 mg

* Dried Prunes, 1 cup, 828 mg

If you need a quick, high boost of potassium, take one of the above. Otherwise, there are many foods that provide a high levels and if eaten throughout the day can provide the total amount required for the day. Such foods include an orange (237 mg), orange juice (496 mg), prune juice (707 mg), fat free or skim milk (496 mg), 1 ounce of peanuts (187 mg), and plain yogurt (579).

Examine your diet today. Are you getting enough potassium? There is an easy remedy. Just choose some of the foods listed here and rest assured that you are helping to keep your entire system in balance.

Dr. Erica Goodstone, a Spiritual Relationship Expert, has helped thousands of men, women, couples, and groups to develop greater awareness of the issues in their relationships and their lives, to overcome and alleviate stressors and discords, and to revitalize their relationships and their own mind-body-spirit connection. Dr. Goodstone can be contacted through her web site at http://www.DrEricaWellness.com and you can take the Create Healing and Love Now Personal quiz and get your free personal report and bonus gifts at http://www.createhealingandlovenow.com.

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