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POTASSIUM

TOP BENEFITS OF POTASSIUM

        • Regulation of body fluids [2]
        • Aid in blood flow to the heart [5]
        • Strengthen bones [7]
        • Helps in brain cell communication [6]

WHAT IS POTASSIUM?

It is extremely reactive in water and is categorized as an electrolyte. It produces positively charged ions when dissolved in water. It has a unique feature that allows it to conduct electricity, which is critical for many bodily activities. A potassium-rich diet has been linked to a slew of substantial health advantages. It may aid in the reduction of blood pressure and water retention, as well as the prevention of osteoporosis and kidney stones [1].


Potassium-dense foods include fruits like apricots, bananas, kiwis, oranges, and pineapples. Leafy greens, carrots, and potatoes are examples of vegetables, meats that are low in fat, whole grains, legumes, and nuts [2].


For normal cellular activity, the total body potassium concentration and proper potassium distribution across the cell membrane are crucial. Potassium homeostasis is maintained in a variety of ways. Total body potassium content is determined in the kidney by changes in potassium excretion in response to changes in intake.


Insulin and beta-adrenergic tone are important in maintaining potassium distribution within the body under normal circumstances. A sodium-potassium ATPase exchanger is found in all cells, and it pumps Na+ out of and K+ into the cell.

 

This resulting in a K+ gradient across the cell membrane (K+in > K+out), which is partially responsible for maintaining the membrane potential. The correct operation of excitable tissues like nerves and muscle depends on maintaining this gradient [3].


POTASSIUM KEY MECHANISMS

Kidney

 

  • Regulate body fluids [2]
  • Prevent kidney stones [3]
  • Reduce water retention [4]

 

Heart

 

  • Support in squeezing blood through the body [5]
  • Reduce blood pressure [5]
  • Lowers cholesterol [5]
  • Regulate heartbeat [5]
  • Strengthen heart muscles [6]

 

Bones

 

  • Improve bone health [7]
  • Reduce calcium loss [8]
  • Improve bone mineral density in older men and postmenopausal women [8]

 

Brain

 

  • Helps in brain cell communication [6]

POTASSIUM CAN BE FOUND IN:

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REFERENCES

[1] Ryan Raman, "What Does Potassium Do for Your Body? A Detailed Review," Healthline, 9 September 2017. [Online]. Available: https://www.healthline.com/nutrition/what-does-potassium-do. [Accessed 20 November 2021].
[2] D. Weatherspoon, "Potassium," healthline, 26 March 2019. [Online]. Available: https://www.healthline.com/health/potassium. [Accessed 20 November 2021].
[3] B. F. Palmer, "Physiology and pathophysiology of potassium homeostasis," Advances in Physiology Education, vol. 40, no. 4, 2016.
[4] W. C. W. F. E. S. D. S. M. J. S. G C Curhan 1, "Comparison of dietary calcium with supplemental calcium and other nutrients as factors affecting the risk for kidney stones in women," Pubmed, vol. 7, no. 26, pp. 497-504., 1997.
[5] M. NORMAN M. KEITH and M. MELVIN W. BINGER, "DIURETIC ACTION OF POTASSIUM SALTS," JAMA, vol. 105, no. 20, p. 1584–1591, 1935.
[6] M. Hoffman, "How Potassium Helps Your Heart," WebMD, 7 March 2021. [Online]. Available: https://www.webmd.com/heart-disease/potassium-and-your-heart. [Accessed 20 November 2021].
[7] WebMD, [Online]. Available: https://www.webmd.com/a-to-z-guides/story/potassium-and-your-body. [Accessed 20 November 2021].
[8] B. E. Nordin, "Calcium and osteoporosis," Pubmed, Vols. 7-8, no. 13, pp. 664-86., 1997.
[9] J. H. K. ,. A. R. H. ,. J. H. L. ,. S. W. K. ,. C. S. S. S H Kong, "Dietary potassium intake is beneficial to bone health in a low calcium intake population: the Korean National Health and Nutrition Examination Survey (KNHANES) (2008-2011)," Pubmed, vol. 28, no. 5, pp. 1577-1585, 2017.