POTASSIUM, THE MINERAL THAT THE HUMAN BODY URGENTLY REQUIRES

Potassium or the body in acid-alkaline balance

Although it is the third most abundant mineral in the human body, potassium, crucial for the proper functioning of the organism, especially at the cellular level due to its electrical conductivity, is often underestimated.

Thousands of years ago, when humans walked the earth hunting and gathering food, potassium was abundant in their diet, while sodium was scarce. The so-called “Paleolithic” or “Paleo” diet, as it has become known, provided approximately 16 times more potassium than sodium.

Currently, the way we eat in the West does not even provide half of the recommended daily portion of potassium in this nutritional regimen. The foods we choose on a daily basis to compose our meals contain twice as much sodium compared to potassium due to the preponderance of salt used to prepare fast or processed foods, not to mention the lack of potassium in them. This imbalance, which is contrary to the way humans have been raised, is believed to be one of the main causes of hypertension that affects a large part of the population. According to the Pan American Health Organization, between 20% and 35% of the adult population in Latin America and the Caribbean has hypertension.

 

How does potassium work and why is it so important?

Potassium balances the fluids in the body , and as you know, the body is made up of approximately 65% ​​water, which I call biological water. 40% of this water is found in the cells, converted into a substance called intracellular fluid . The rest of the water is found in extracellular compartments, which include blood plasma and lymph; and in transcellular compartments, which include aqueous humor (eyes), synovial fluid (joints), cerebrospinal fluid (brain and spinal cord), serous fluid (in body cavities), saliva and other intestinal fluids.

The amount of water in intra- and extracellular fluids is available and regulated according to their concentration of electrolytes, especially sodium and potassium.

Potassium is the main electrolyte in the intracellular fluid and its presence determines the amount of water in the cells. On the other hand, sodium is the main electrolyte in the extracellular fluid and determines the amount of water outside the cells .

The number of electrolytes relative to the amount of fluid called osmolality, which under normal conditions, this osmolality should be the same inside and outside the cells.

When osmolality is uneven, water from the side with less electrolytes moves to the side with more electrolytes to even out the electrolyte concentrations. This causes the cells to shrink as water is leaving, or conversely, they swell as too much water is getting in. That's why it's important to make sure you're getting the right electrolytes, including potassium.

Fluid imbalance leads to dehydration, which can affect important organs such as the heart and lungs.

 

Potassium effects to counteract conditions of the modern world

High blood pressure

According to Healthbeat magazine from Harvard Medical School, USA, diets that emphasize a higher potassium intake can help keep blood pressure in a healthy range, compared to diets low in potassium. The DASH test, "Dietary Measures to Stop Hypertension", ( Dietary Approaches to stop Hypertension ) has compared three types of diet.

The standard or commonly consumed diet containing approximately 3.5 servings of fruits and vegetables provides about 1,700 mg of potassium per day.

A plant-rich diet that includes an average of 8.5 daily servings of vegetables and fruits, provides 4,100 mg of potassium per day to the nutritional regimen.

The combined diet includes the same 8.5 servings of vegetables and fruits, but also low-fat dairy products and a significant reduction in both sugar and red meat.

According to the aforementioned publication, in people with normal blood pressure, the diet rich in fruits and vegetables lowered blood pressure by 2.8 mm Hg (in the systolic reading) and 1.1 mm Hg (in the diastolic reading), more than the standard diet.

The diet combines decreased by 5.5 mm Hg and 3.0 mm Hg respectively, compared with the standard diet. In people with high blood pressure, the “combination” diet reduced blood pressure even more: 11 mm Hg in systolic pressure and 5.5 mm Hg in diastolic pressure.

 

Potassium and the risk of stroke

High blood pressure is the main risk factor for stroke, so it is not surprising that higher potassium levels are associated with a lower incidence of stroke.

A prospective study of more than 43,000 men over 8 years found that men who consumed adequate amounts of potassium through their diet (an average of 4,300 mg per day) had a 38% lower risk of stroke compared with those whose intake averaged 2,400 mg of the mineral per day. However, a similar study of more than 85,000 women over 14 years found a more modest association between potassium intake and stroke risk.

Subsequent studies have only corroborated these findings with robust evidence supporting higher dietary potassium intake for both hypertensive individuals and black people, who are generally more susceptible to hypertension than white people.

 

Prevention of osteoporosis

Osteoporosis is often associated with low levels of calcium, another important mineral for bone health. Interestingly, several studies show that a diet rich in potassium is thought to reduce the amount of calcium the body loses through urine. ( study )( study )

A study showed that in 62 women between the ages of 45-55, those who consumed higher levels of potassium had denser bone mass. ( study )

Another study involving 994 healthy, pre-menopausal women found that those who consumed more potassium in their diets had greater bone mass in their lower backs and hip bones. ( study )

 

Kidney Stone Prevention

Kidney stones are clumps of material that form in concentrated urine. Calcium is a common mineral present in kidney stones, and several studies show that potassium citrate lowers calcium levels in urine. For this reason, potassium is thought to help prevent kidney stones.

Some vegetables and fruits contain potassium citrate so it is easy to add them to your daily diet (avocado, plums, passion fruit, beans, pumpkin and squash).

Studies have been conducted on both men and women to measure the incidence of kidney stones and it appears that potassium consumption is particularly beneficial for men who suffer from kidney stones, even more so than for women. You can see the studies conducted at the following links: Experiment on men; Experiment on women.

 

Reduction in fluid retention

Historically, potassium has been used to eliminate water retention in the body by increasing urine production and reducing sodium levels. ( study ) ( study )

The studies mentioned here have been done specifically with patients treated for hypertension, but potassium chloride works for any normal person who is experiencing fluid retention.

Because of its ability to reduce fluid build-up, which is also one of the main causes of cellulite, potassium is believed to strengthen the lymphatic system and ensure that it functions efficiently by circulating fluids and removing toxins from the body.

 

Prevents and reduces muscle cramps

Muscle cramps occur when muscles contract unintentionally. Muscles contract when they receive signals from motor neurons due to sodium entering the cell and potassium leaving in order to stop the signal and make the muscle relax.

In fact, a proper balance of sodium, potassium and water is needed for them to work together and it must be kept in mind that the body is a master at maintaining balance as long as it is given enough water . Most cramps are caused by dehydration (LACK OF WATER) and as mentioned, the Western diet is full of sodium, much more than necessary.

Low levels of calcium and magnesium can cause cramps and muscles need adequate levels of both calcium and magnesium to relax, but it is also the presence of potassium that allows us to retain calcium in our bones.

 

What Potassium Does for Your Daily Good Health

Potassium is classified as an electrolyte because it reacts upon contact with water to produce positively charged ions, regulates heart rate, ensures efficient functioning of muscles and nerves, and is vital for protein synthesis and carbohydrate metabolism.

Nearly 98% of the potassium in the body is found inside the cells. Of that percentage, 80% is found in the muscle cells, while the other 20% is found in the bones, liver and red blood cells. It is once it has entered the body that it is called an electrolyte.

The body uses electricity from this positively charged ion for a variety of processes including fluid balance, nerve signaling and muscle contractions, so too low or too high a level can affect critical body functions.

 

In the nervous system

One of the main functions of the nervous system is to transmit messages between the brain and the body. These messages are transmitted through nerve impulses and help regulate muscle contractions, heart rate, reflexes, and more.

Nerve impulses are generated by sodium ions entering and potassium ions leaving cells. This movement of ions changes the voltage in the cell, which then triggers the nerve impulse. But when potassium levels in the blood drop, the body can hardly generate a nerve impulse. That's where consuming potassium from your diet can help maintain efficient nerve function.

 

Regulating muscle and cardiac contractions

It is the function of the nervous system to regulate muscle contractions, however, altered levels of potassium in the blood can alter the signaling of the nervous system, weakening muscle contractions.

Both extremely high and low levels can disrupt nerve impulses by altering the voltage of nerve cells.

The same thing happens in the heart, as the inward movement of sodium and outward movement of potassium helps keep the heartbeat regular .

If the potassium level in the blood is too high (hyperkalemia), the heart dilates and becomes flaccid, leading to weak contractions and, consequently, abnormal heart rate. The same occurs in the opposite case (hypokalemia).

When the heart does not beat regularly, it cannot effectively pump blood to the brain, organs and muscles. In some cases, cardiac arrhythmia can have fatal consequences such as sudden death.

 

Potassium: The perfect pH balance in the body : how to achieve it with your diet

According to a report by Dr. Mark Stengler, the problem lies not in eating an acidic food, but rather in how specific nutrients influence blood pH, which is optimally between 7.35 and 7.45 . Even small increases in blood acidity can have negative effects on the body's cells.

Foods rich in calcium, magnesium and especially potassium or bicarbonate promote alkalinity . This pH enables the bones to retain calcium which keeps them strong. Fresh fruits and vegetables are the greatest food sources of alkaline potassium, mainly spinach and raisins.

Foods high in chloride, phosphates and sulphates, on the other hand, are acidifying. You should be suspicious of any food with added salt (sodium chloride), this includes processed foods in jars, bottles, cans or boxes, as well as restaurant foods, especially fast food.

Dr. Stengler points out that the kidneys play a crucial role in maintaining the body's pH. When acidifying foods lower the pH, the kidneys go on the defensive. Bones release calcium and magnesium to restore alkalinity, muscles break down, producing ammonia, which is very alkaline. Ultimately, the broken-down bone and muscle minerals are eliminated in the urine. Acidosis increases with time and with age it is reflected in poor nutrition. Scientists today believe that weak muscles are what make older people prone to falls and subsequent fractures.

According to Stengler, it is ironic that millions of people consume calcium-rich dairy foods such as milk, cheese and yogurt in order to have strong bones when, in fact, most dairy products are acidifying. This may explain the large numbers of people suffering from osteoporosis. Eating large amounts of red meat, poultry and seafood is also problematic: the reason is that the breakdown of animal protein in the body releases sulfuric acid, which contributes to more acidic pH levels. Even whole grains are acidifying. However, breathing gently or meditating is highly alkalizing.

 

How to get the right amount of potassium to help you maintain alkalinity and a stable body weight

The recommended daily intake of potassium is 4,700 mg, and it is often heard that bananas are an ideal source of this mineral, but so are other fruits such as apricots, plums, as well as some vegetables such as pumpkin and squash. However, these sources contain quite a lot of starch and fructose.

 

Recommendations for getting the right amount of this mineral according to Stengler include:

• Limit table salt intake . Salt consists of sodium and chloride, and the combination of the two molecules sets the stage for low-grade metabolic acidosis. Normal people require only 1,300 mg of sodium per day. The best option is to choose fresh foods over anything that comes packaged.

• Eat plenty of vegetables . Aim for at least 1/3 of your diet to be fresh or at most frozen vegetables and fruits. A study published in the American Journal of Clinical Nutrition indicated that higher potassium intake from vegetables and fruits and the resulting more alkaline pH were strongly associated with muscle preservation in people 65 years of age or older. But beware: most canned vegetables contain added salt and many canned fruits contain added sugar.

• Stay hydrated. This means drinking mostly water, not soda, alcohol, or caffeinated beverages. There's water in fruits and vegetables, too. And it's especially important to drink more water if you're not eating enough fruits and vegetables.

• “Green” vegetable extracts help maintain pH . These drinks, which also contain barley sprouts, chlorella, spirulina and moringa, come in powder form and can be added to your green juice or water. Learn my recipe for green extract here .

In general, all vegetables and fruits help maintain a neutral or slightly alkaline pH. Most other foods are acidifying and therefore weaken bones and muscles. The key is to maintain a proper balance by mixing foods wisely. For example, make ½ of your plate covered with vegetables, especially green leafy ones, ¼ with a lean protein and ¼ with a flour if you eat them. This will help keep your body alkaline.

 

Acidifying foods and alkaline foods

Acidifying foods : Beef, bread (white and rye), cereal (all, including whole grain), milk, pork, white rice, pasta, potatoes.

Extremely acidifying foods : alcohol, artificial sweeteners (aspartame, saccharin, sucralose), bread (whole wheat), cheese, poultry, coffee, black tea, eggs, fish (especially trout, cod, herring), nuts (especially peanuts and walnuts), processed (soft) cheeses, brown rice, sausages and other processed meats.

Alkalizing foods : fruits and vegetables.

Extremely alkalizing foods : coconut water, dates, raisins and spinach.

 

Recipe for preparing your electrolyte-rich drink

5 cups water or aromatic of your choice (you can replace it with coconut water if you don't need to watch your sugar intake)

½ cup lemon juice

½ teaspoon potassium chloride (or cream of tartar, which can be found in bakeries)

1/8 teaspoon Himalayan salt (you can omit this ingredient, if you wish)

2 tablespoons of a magnesium supplement (600 mg which can be a dissolved capsule)

¼ cup powdered erythritol or 20-30 drops stevia.

 

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