The American emphasis on consuming unlimited amounts of protein, assuming more is better, continues to result in an under consumption of a critical mineral and electrolyte, potassium. The more animal protein we consume, the more likely we are to ignore the advice to eat a whole food, plant based diet, which would be more likely to provide us the 4,700mg needed daily by the average adult.
When we are diagnosed with hypertension, high blood pressure, we are often told to reduce our sodium [salt] intake. But, rarely are we told that if our potassium to sodium intake is unbalanced, we are more likely to have high blood pressure. Moreover, potassium’s role as an electrolyte is critical for carrying electrical charges that run our brains and hearts. Remember, our brain and heart function can be measured by proper placement of electrodes attached to machines that record the electrical activity of these organs…EKG [ECG] for the heart, and EEG for the brain.
Dietary potassium, in adequate amounts, helps regulate fluid balance in the body, and this is related to kidney function. If too much sodium is in the diet, too little fluid may be excreted by the kidneys. But, if there is adequate potassium in the diet, the kidneys can excrete excess fluid, thus reducing the blood volume, lessening the pressure of the blood flow against the blood vessels’ walls, resulting in reduced blood pressure. Therefore, reducing salt intake makes sense, but we often are not aware that we should also be increasing our potassium intake, and meeting the daily requirement goal of over 4,000mg can be a challenge.
The following are excellent sources of potassium that can help us, [if our kidney function is normal and we do not need to restrict our potassium intake], to meet our daily goals. Many more can be found on the internet. 1. Baked potato, with skin, medium size- 925mg.; 2. White Beans, cooked, 1 cup- 900mg; 2. Cooked Spinach, 1 cup- 840mg; 3. Dried Apricots, 1/4 cup- 375mg; 4. Acorn Squash, cooked, 1 cup- 640mg; 5. Tomato Sauce, 1 cup- 700mg; 6. Baked Sweet Potato, medium size- 540mg; 7. Plain Nonfat Yogurt, 1 cup- 500-600mg; 8. Banana, one medium- 420mg; 9. Tomato Juice, low sodium, one cup- 500mg; 10. Firm Tofu, 1/2 cup- 300mg.
It is common for medical professionals to recommend eating one banana per day to help patients meet their daily potassium needs. But, the truth is that one banana may provide less than one tenth of our daily requirement of more than 4,000mg. Knowledge is power, and can give us some agency over our health.
Dateline: Town of Colonie, Albany County, New York State’s Capital Region