When we think of controlling fluid balance we usually think of sodium and the reduction of sodium to decrease fluid retention. However, potassium plays a major role in fluid balance due to the fact that potassium is part of every cell. It is at this cellular level that potassium effects fluid balance. Potassium is also needed for the normal functioning of the nervous system, digestive system, heart, kidneys, and muscles.
Our body needs 4700 mg of potassium daily. If we eat a healthy diet we get enough potassium, but sadly, the average individual does not eat well. The consumption of too many processed foods or convenience foods, can cause an increase requirement for potassium to counter the sodium in those type of foods. Cooking techniques also effects potassium content of food. For example, boiling reduces potassium amounts in food. Steaming or roasting is a better way to maintain the potassium level.
Remember, you shouldn’t take potassium supplements without talking with your physician. Below are some potassium rich foods:
Potatoes Milk
Broccoli Fat free yoghurt
Dried beans & peas Nuts
Avocados Salmon
Bananas Chicken
Cantaloupe Lean pork
Raisins
Orange Juice
The following websites can provide more information on potassium: Webmd website,www.webmd.com, University of Maryland Medical Center website, www.umm.edu, and the American Heart Association website, www.americanheart.org