Potassium Health Article

Who needs potassium supplements?

Those who may need to take potassium supplements include women who take oral contraceptives, abusers of alcohol or drugs, smokers, athletes, workers whose job involves physical exertion, patients who have had their gastrointestinal tract surgically removed, anyone suffering from any degree of malabsorption syndrome, and vegetarians. People who have eating disorders, especially bulimia and anorexia, are particularly at risk from damage due to low potassium levels. Also, individuals who have been ill, anyone who has undergone surgery and those who are taking cortisone or digitalis preparations, and those suffering from high levels of stress will probably also have low potassium levels.

No RDA has been officially established for potassium, but practitioners recommend that the optimal daily intake should be in the region of 3,500 mg. The average daily intake is about 2,500 mg. However, in general, nutritionists recommend reducing salt intake and ensuring adequate supply by increasing the amount of fresh fruit and vegetables in the diet.

If a person feels that he or she may be suffering from a potassium deficiency, but would like to make sure before taking supplements, there are a variety of laboratory tests that can be conducted. They include serum-potassium determinations (although these may be unreliable unless levels are very low), serum creatinine, electrocardiograms, serum-pH determinations, whole blood, sublingual cell smears, and red blood cell potassium level determinations.

Preparations

Absolutely the best sources of potassium are fresh natural foods. Supplements may have side effects and large doses must be taken to approach the levels of potassium that can be obtained from food; the average tablet contains about 90 mg, for example, and a medium banana contains 500 mg. Vegetables containing the highest levels of potassium are generally those containing the lowest levels of starch. Seaweed has an amazingly high potassium content, containing roughly ten times as much as leafy vegetables, but also contains a large amount of mineral salt. Green coconut milk is another source of potassium.

Plentiful sources of potassium

There is a great variety of natural foods that are an excellent source of potassium. These include avocados; bananas; chard; citrus fruits; juices such as grapefruit, tomato, and orange; dried lentils; green leafy vegetables; milk; molasses; nuts such as almonds, brazils, cashews, peanuts, pecans and walnuts; parsnips; dried peaches; potatoes; raisins; sardines; spinach; and whole-grain cereals.

Cooking

Boiling food in water is a sure way to lose the potassium in it, unless it is to make soup. Baking and broiling are ways in which food can be cooked while at the same time preserving the potassium content, indeed, these methods preserve all the nutrients apart from vitamin C and some of the B vitamins which are destroyed by heat. Broiling also oxidizes essential fatty acids. Stir-frying is also a good way of preserving nutrients. It is important to vary the intake of potassium rich foods in order to ensure adequate intake of other nutrients and to avoid the possibility of toxicity, as some vegetables contain elements that are toxic if they are eaten in large amounts (oxalic acid in rhubarb for example). It is important to note that freezing also depletes potassium levels in foods.

RECIPE FOR POTASSIUM BROTH. Many variations are to be found under the heading "potassium broth," and most natural health practitioners recommend one version or another, but the main constituents are the following vegetables, generally any vegetable of choice can be added to this base.

Ingredients

• 2 lb potatoes
• 1 lb carrots
• 1/2 lb peas
• bones for stock, or a vegetable bouillon cube
• 4 oz cracked wheat or pearl barley

First, in a stainless steel pan, boil the stock bones, if using them. After about one hour, add the remaining ingredients and continue to simmer in plenty of water for about another hour. It is preferable to use the potatoes and carrots well scrubbed, but with their skins on, as this retains valuable nutrients. Keep any unused soup in the refrigerator.