Potassium: Potassium is a mineral that helps the kidneys function normally. It also plays a key role in cardiac, skeletal, and smooth muscle contraction, making it an important nutrient for normal heart, digestive, and muscular function. A diet high in potassium from fruits, vegetables, and legumes is generally recommended for optimum heart health.

It is a vital mineral, in that 98% of the potassium in the body is actually found inside individual cell walls. Potassium, along with sodium, helps regulate the water balance within the body and transporting nutrients in the bloodstream into cells. Potassium also plays an important role in helping to send messages through our nervous system. By sending oxygen to the brain, it can also help in clear thinking. Everyday this mineral is flushed from the body and must be replenished. Our heart and other muscles in the body depend on potassium to function in a healthful state. Excessive sugar, diuretics, laxatives, excessive salt, alcohol and stress can deplete the body of this vital mineral.

Having too much potassium in the blood is called hyperkalemia and having too little in the blood is known as hypokalemia. Proper balance of potassium in the body depends on sodium. Therefore, excessive use of sodium may deplete the body's stores of potassium. Other conditions that can cause potassium deficiency include diarrhea, vomiting, excessive sweating, malnutrition, and use of diuretics. In addition, coffee and alcohol can increase the amount of potassium excreted in the urine. Adequate amounts of magnesium are also needed to maintain normal levels of potassium.

For most people, a healthy diet rich in vegetables and fruits provides all of the potassium needed. The elderly are at high risk for developing hyperkalemia due to decreased kidney function that often occurs as one ages. Older people should be careful when taking medication that may further affect potassium levels in the body, such as nonsteroidal anti-inflammatories (NSAIDs) and ACE inhibitors. Taking potassium supplements, at any age, should only be done under the guidance of a healthcare provider.

The best dietary sources of potassium are fresh unprocessed foods, including meats, fish, vegetables (especially potatoes), fruits (especially avocados, dried apricots, and bananas), citrus juices (such as orange juice), dairy products, and whole grains. Most potassium needs can be met by eating a varied diet with adequate intake of milk, meats, cereals, vegetables, and fruits..