Potassium is one of seven essential macrominerals. It is know as "The Alkalizer" because it aids in balancing our pH. When pH is too acidic, it eats away at the calcium in our bones causing osteoporosis. It also hinders nutrient absorption and sets up the perfect environment for disease. Tobacco and caffeine reduce potassium absorption.
Potassium and sodium work closely together. High sodium intake can raise blood pressure while high potassium intake relaxes arterial walls, helps the body excrete the sodium, thereby lowering the blood pressure. The body needs a lot more potassium than sodium.
Benefits
Necessary for chemical reactions in the cells
Aids in nervous system function
Regulates sodium
Works with sodium to maintain hydration
Regulates heart rhythm
Helps prevent strokes
Aids in proper muscle contractions
Aids in maintaining a healthy blood pressure
Protects the cardiovascular system
Protects the kidneys
Protects the bones
Helps prevent kidney stones
Aids in proper hormone secretion
Helps break up lymph gland congestion
Signs of Deficiency (aka hypokalemia)
Muscle weakness, spasms, tenderness, stiffness, aches
Constipation/diarrhea
Nausea/vomiting
Depression
Headaches
Paralysis
Slowed reflexes
Abnormally dry skin
Edema
Salt retention
Impaired congnitive ability
Nervousness
Unquenchable thirst
Abdominal bloating, pain, cramping
Heart palpitations
Dizziness and fainting
Frequent urination and extreme thirst
Numbness and tingling
Acne
Glucose intolerance
Impaired growth
High cholesterol
Low blood pressure
Insomnia
Respiratory distress
Can cause equilibrium problems

Food Sources
Potatoes
Swiss chard
Mushrooms
Spinach
Yams
Sweet potatoes
Fish
Legumes
Dairy
Nuts
Broccoli
Peas
Tomatoes
Winter squash
Cantaloupe
Citrus fruit
Bananas
Kiwi
Prunes
Dried apricots
Carrots
Beans
Green leafy vegetables
Lentils
Peppers
Herb Sources
Dried herbs are more nutrient-dense than fresh herbs
Basil
Chervil
Cilantro
Parsley
Dill
Mint
Oregano
Thyme
Sage
Resources
Office of dietary supplements - potassium. (n.d.). Retrieved March 17, 2021, from https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
Hovis, B. S., ND, MH, CCII. (n.d.). Nutrition-Vitamins & Minerals. Retrieved March 15, 2021, from https://trinityschool.instructure.com/courses/499/pages/week-1-lecture-3-vitamins-and-minerals
Kannall, E. (2018, December 27). High-potassium herbs. Retrieved March 17, 2021, from https://healthyeating.sfgate.com/highpotassium-herbs-8366.html
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