IMPORTANT NUTRIENTS WE LACK #1: POTASSIUM

Potassium is a key mineral that helps to counterbalance the effects of sodium on blood pressure.  Adequate intake has also been linked to better bone health and reduced rates of kidney stones.  However, it is estimated that 90% of American men and 99% of American women do not consume the recommended 4,700 mg per day. 

One out of every four Americans has high blood pressure. Certainly, lifestyle changes such as being physically active, quitting smoking, moderating alcohol intake, and losing excess weight help to control blood pressure.  Diet composition also has a significant effect on blood pressure.  Most people know to focus on lowering sodium intake, but do not realize that increasing potassium is also very important.  There are many large observational studies indicating low potassium intake is associated with higher blood pressure and increased rates of strokes and heart attacks.  It is believed potassium lowers blood pressure by increasing the elasticity of large blood vessels like the aorta and carotid and dilating small blood vessels. 

The best dietary sources of potassium are fresh fruits and vegetables.  In plant foods, potassium usually occurs in the form of potassium citrate and it is now being recognized that the citrate is also helpful in lowering blood pressure.  It is the citrate that helps to reduce kidney stones by binding to calcium that otherwise are able to bind to oxalates producing calcium oxalate stones.   It is also believed that the citrate in potassium citrate contributes to bone health by reducing urinary calcium losses. 

What to do:  Taking potassium supplements can be dangerous for persons with kidney disease or those taking blood pressure medicines that prevent potassium excretion.  Only supplement if advised to do so by a physician.  The best way to increase potassium intake is to consume a diet rich in fresh fruits and vegetables (especially good options are dark greens, yams, winter squash, bananas, kiwis, cantaloupe, papaya, avocados, and citrus), dairy, beans, and whole grains.