Major Minerals: Potassium (K)

Image Credit - Potassium rich foods

Dosage: RDA 1,875 mg/ ODA 2,500 mg/ TDA 5,500 mg. Recommended: The estimated dietary intake is 1.9-5.6 grams. But this amount will easily be surpassed if you eat largely of fruits and vegetables.

Three electrolytes: Potassium, sodium, and chloride are electrolytes (minerals which, when dissolved in water, conduct electricity). The three are very closely related. They always operate in pairs: a positively charged molecule (sodium or potassium), with a negatively charged one (chlorine [chloride]) Although all are important, potassium is the key - it is the most important of the three.

Sources: It is in all vegetables, especially green leafy ones. Thick white potato peelings are rich in it. Bananas are also excellent.

Functions: There is more potassium in body cells than any other mineral; ad you have a great need for large amounts of it. Potassium helps maintain proper acid-alkaline balance in the blood and tissues, and prevents over-acidity. It is essential for muscle contraction, promotes hormone secretion, and helps kidneys detoxify the blood. Its vital functions include acting as an electrolyte, converting blood sugar in the muscles and liver. For example, muscle energy comes from burning glycogen; but, without enough potassium, there is not enough glycogen - and extreme fatigue and muscle weakness results.

Deficiency Symptoms: Lack of potassium causes sodium (salt) to accumulate in the body. The result is edema, high blood pressure, and heart failure. The heart muscle can be damaged. Constipation, extreme fatigue, muscular weakness, low blood sugar, and nervous disorders.

Interactions: Potassium works closely with magnesium in many body functions.

Warning: Potassium and sodium must be kept in proper balance at all times, or serious problems develop. Too much sodium in the diet disrupts the potassium/sodium balance in the body. A low-potassium, high-sodium diet helps produce cancer, cardiovascular disease (heart disease, high blood pressure, strokes, etc.). But a diet high in potassium and low in sodium - protects against those diseases. You can easily take too much sodium; but you cannot take too much potassium. Restricting salt (sodium chloride) intake does not lower blood pressure, until potassium intake is greatly improved. High-dosage potassium salts (in pill form) can cause nausea, vomiting, diarrhea, and ulcers. There are lots of potassium in fruits and vegetables, and almost none in processed foods. There is relatively little sodium in fruits and vegetables, and far too much (often extremely too much) in processed foods. There are no ill effects from a diet rich in excess potassium, with one exception: If you have kidney disease, you will need to restrict your potassium intake.