Potassium is an electrolyte that works closely with its counterparts, chloride and sodium. Potassium helps regulate the flow of fluids and minerals in and out of the body’s cells. It also sends oxygen to the brain, which lets the brain work better. Studies have shown that potassium may also reduce the risk of high blood pressure and stroke. Potassium is very important in converting blood sugar into glycogen, the storage form of blood sugar in your muscles and liver. This mineral is widely available in foods. Chronic diarrhea, vomiting, diabetic acidosis, kidney disease, or prolonged use of laxatives or diuretics could cause a deficiency. Most people excrete excess potassium in their urine. If the excess cannot be excreted—for instance, in the case of someone with kidney disease—it can cause heart problems. Some experts recommend a higher intake of potassium, around 3,500 milligrams per day, to help protect against high blood pressure.
A diet low in fat and cholesterol and rich in foods containing potassium, magnesium, and calcium—such as fruits, vegetables, legumes, and dairy foods—has shown evidence of reducing blood pressure. Potassium-rich foods include fresh meat, poultry, fish, figs, lentils, kidney beans, black beans, baked potatoes (with skin), avocados, orange juice, cantaloupes, bananas, and cooked spinach.