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Potassium is one of the major minerals in the body which facilitates the regulation of fluids, alerts nerves and moderates muscle contraction. Getting potassium in your body needs you to take foods and drinks rich in it.

Potassium is a useful component that aids a lot of operations in the body and facilitates the brain’s communication with other parts of the body. According to research, about 75% of the total potassium in the body is found in the muscle cells, and the remaining is equally distributed in the bones, red blood cells and the liver. Also, the body should have balanced potassium levels since either too much of it or too low might not be conducive for the body since they are responsible for carrying a charge responsible for electrical management in the body. Kindly keep reading the insight to understand more about the roles of potassium for your body.

It helps the nerves respond clearly

The way your body responds to certain triggers is very important and should help you feel normal. Imagine when someone burns you, but you cannot feel the pain since there is nothing to trigger your body. Potassium enables you to get started and the nerves to communicate to the brain to stimulate response and feel pain, fear, or happiness. Each nerve is electrocuted and passes similar information to the other.

Besides, the brain also requires the nervous potassium just as much as the nervous. Since the brain is the centre of communication in the human body, each cell is important to passing information. Apart from communication carried out within the brain, it has to receive communication and perceive it from as far as the legs. According to research, change in potassium has been closely linked to the release of hormones, learning and metabolism.

It helps prevent diseases such as stroke

The main reason behind stroke is the normal blood supply in the brain. According to medical experts, sudden blockage or burst of blood vessels results in stroke, which high death rates have been recorded out of it. Besides, stroke could also be caused by high blood pressure, which potassium can help its regulation. Notably, basic symptoms of stroke include slurred speech, weakening of one arm, and partial facial dropping. If you experience either of the above, it calls for urgent medication before the condition becomes severe.

Decreases the risks for high blood pressure

High blood pressure has become a big threat to human existence. According to research, high levels of sudden deaths have been recorded due to high blood pressure. Unlike other diseases which symptoms are easy to notice, it rarely shows signs. High blood pressure stresses the arteries and veins, resulting in stroke, heart failure and heart diseases. As excess sodium in our body system might result in high blood pressure, potassium eliminates it and helps relax blood vessels, minimizing such cases.

Helps in muscle workout

A healthy working out calls for adequate sodium outside the cells and potassium within to enhance muscle functioning. Failure to balance potassium and sodium levels might weaken muscles or spasms as you carry out the exercise.

Decreases the risk of Kidney Stones

Kidney stones are caused by minerals that build up in the kidney and are passed out during urinating. Although not common in everyone, you might have experienced pain while urinating. In most cases, pain during urinating is caused by the pass out of the heavy mineral deposits from the kidney if you don’t have a record of any other malfunctioning. To avoid such cases, it is encouraged to eat food rich in potassium, which reduces acidity and promotes calcium in the bones to avoid developing kidney stones.

Helps in minimizing Osteoporosis

Osteoporosis is defined as a condition that weakens bones, making them weak, increasing their chances of breaking. According to research, these cases have been recorded, especially in the aged group and mostly occur around the wrist, hips, and spin bones. To avoid such instances during your old age, you should reduce meat intake in your diet. According to research done in the US, most citizens have each plate of their daily meal served with meat. This increases acidity levels leading to bone weakening, exposing their bodies to this condition. To avoid such cases, it is recommended to consume food rich in potassium, such as vegetables and fruits, to work against acidity and slow the development of this condition as you make your bones stronger.

Foods rich in potassium

To help you understand the best foods to include in your diet for gaining potassium, we suggest the following foods ;


According to research, high potassium levels have been recorded in potassium, each containing about 926 milligrams. However, it is important to avoid loading them in your meals to prevent health risks. You can serve them with sour cream, bacon bits, and butter.


Despite bananas having a significant percentage of potassium, they are also known for being rich in other good minerals for your health. Although some people don’t prefer taking bananas, you could add a few slices in cereal or make banana bread. Each banana contains 422 milligrams of potassium.


If you don’t want to monitor your potassium intake regularly, prunes will be recommendable. Unlike other fruits and vegetables, prunes record high potassium levels and could be taken once in a while. Notably, fibre prunes contain 637 milligrams of potassium.

It is quite unfortunate, especially within the USA, that most people take foods void of potassium. As we have witnessed, it is beneficial, especially in the body’s normal functioning. Fluid balance in the body is very important as nerve signals and muscle constriction. Also, to avoid high blood pressure, which contributes to either stroke or heart attack, start consuming foods rich in potassium. Besides the above foods, you can include spinach, salmon, kale and beet greens. Lastly, remember, too much potassium in the body could also harm your health.

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Monika Wassermann is a doctor and a freelance writer based in the UK who lives with her cat Buddy. She writes across several verticals, including life, health, sex and love, relationships and fitness. Her three great loves are Victorian novels, Lebanese cuisine, and vintage markets. When she’s not writing, you can find her trying to meditate more, weightlifting, or wandering around in town.

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