Keeping a balance of sodium and potassium in your diet

The human body requires a healthy balance of sodium and potassium in order to function properly. In this age of boxed, canned and frozen foods, that balance is very difficult to maintain. Preparing fresh foods makes it easier to control that balance. Those with cardiac problems, high blood pressure and diabetes need more fresh foods in their diets and less processed foods. Sodium intake must be kept under control and there must be enough potassium intake to help lower the blood pressure and regulate water balance. It also helps arthritic or rheumatic conditions, and is crucial for the elimination of wastes.

Potassium deficiency can result from muscle-wasting disease, malnutrition, diabetic acidosis, or diuretics. Potassium is also lost in injuries such as cuts, scratches, and burns because of the breakdown of tissue cells. Thus, your body needs more potassium when it is building or repairing muscle; after starvation, injury, and some diseases; and when taking diuretics.

Having too much potassium in the body is not common. This may occur, however, in a person with kidney failure or severe dehydration. Dehydration occurs when fever, vomiting, and diarrhea continue for a long period of time, causing a great loss of body fluids, or during hard physical work. Dehydration may be especially dangerous to infants and small children. Certain diuretics, such as Spironolactone, help retain potassium. Kidneys control potassium excretion. Consequently, if there are kidney problems, there can be a build-up of too much potassium in the blood stream. Too much potassium can cause heart palpitations, burning and prickling of the scalp, face, tongue, hands, and feet, stomach cramps, diarrhea, muscle spasms and anxiety.

Some diuretics, such as Lasix, deplete potassium from the body and it is necessary to replace that potassium with supplements. If you're on medication, it is important to work closely with your physician to make sure you have a healthy balance of electrolytes in your system.

It is better to get your potassium from food sources as opposed to supplements, which do not absorb as well as natural food sources. A potassium intake between 1875 and 5600 milligrams per day is generally considered adequate for adults. The average dietary intake of potassium is between 2000-3000 mg. Potassium is readily found in many foods. Some potassium is also added in food processing. The richest dietary sources are unprocessed foods, especially fruits, many vegetables, and fresh meats. For heart health and the benefit of all your muscles, increase your potassium today.

The average person consumes about 3 teaspoons of sodium per day. The recommended daily intake should be 1-1/4 teaspoons per day. Some foods in their natural state contain sodium, such as meat and some plants, such as beets, carrots, celery, spinach, and turnips. A suggestion to retain the flavor of foods while reducing the amount of sodium added is to replace it with spices and herbs as well as some of the salt substitutes on the market today.

The way to achieve a healthy balance of nutrients in your diet is to eat a balanced diet, which includes protein, fruits, vegetables and whole grain carbohydrates. Reduce the amount of processed foods in your diet and replace it with fresh foods to maintain optimal health. Make sure to watch your sodium and potassium intakes to keep the balance your body requires to function at it's utmost levels.

REFERENCES

"Benefits and Dangers of Potassium in Your Diet
Maintaining Proper Potassium Levels is Critical for Heart and Health"
© Christopher T. Reilly Nov 28, 2008 Read more: http://vitamins-minerals.suite101.com/article.cfm/benefits_and_dangers_of_potassium_in_your_diet#ixzz0O5iqtxQn

"Salt And Potassium: Keeping A Healthy Balance In Your Diet"
http://www.menieres-disease.ca/menieres_health_articles/salt-and-potassium.htm

"Sodium and Potassium"
HE-426, Reprinted December 1993. Recommended for Extension use by Barbara Struempler, Extension Nutritionist, Professor, Nutrition and Food Science, Auburn University. Originally prepared by Dorothy Tate, former State Leader-Home Economics, and Virginia White, former Head, Foods and Nutrition.
http://www.aces.edu/pubs/docs/H/HE-0426/