Potassium is one of the seven major minerals required by our bodies to maintain normal functions. The other six are calcium, phosphorus, sulfur, sodium, chloride and magnesium. A major mineral, by definition, is one that is normally present in the body in amounts greater than 5 grams (about one teaspoon). Many of us pay close attention to our calcium intake or the sodium content of the foods we eat, but potassium is often the "bald-headed step-child" being overlooked in favor of its more prestigious neighbors on the nutrition label.

Overlooking this valuable mineral is a mistake. Potassium is critical in our bodies for maintaining fluid and electrolyte balance, nervous system function and muscle contractions. Adequate potassium in the body is essential for maintaining a steady, regular heartbeat. Low levels of potassium are often found in individuals with hypertension. With all of this important work to do in the body, potassium is really a vital nutrient that should command more attention from anyone who places a high value on proper nutrition.

The established minimum requirement for average adults is 2000 mg per day. Fortunately, potassium is widely available in many commonly eaten foods. Five of the top sources of potassium, delivering 400 mg or more per serving, are potatoes, bananas, acorn squash, soybeans, and artichoke. One serving of each of these foods in a given day would provide more than enough potassium to meet nutritional requirements.

Potassium deficiencies are common. Dehydration, excessive vomiting, diarrhea, or certain medications can quickly create an electrolyte imbalance in the system. Symptoms of this condition include muscle weakness and mental confusion. Fortunately, potassium is so readily available in our food supply that replacement of lost potassium is easily accomplished.

Excess potassium in the body can also occur, although not from overeating foods high in the mineral. Potassium toxicity is generally the result of overuse of potassium salts or supplements commonly consumed in "energy drinks". Once again, the best source of nutrients for most people is from the foods they eat, not the additives and supplements they try to consume in mega doses.

Nutritional balance is a goal for anyone trying to achieve and maintain a healthy life style. Potassium, although not generally viewed as one of the premier nutrients, is a vital part of that overall balance.

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