If decreasing stroke risk, lowering blood pressure, retaining muscle mass, and maintaining dense bones are a part of your anti-aging goals, then potassium needs to be a part of your strategy.
This essential micromineral has the potential to decrease the risk of overall mortality by 20%. High intake is associated with several positive health outcomes like a lower risk for kidney stones, stronger muscles and bones, and a healthier heart.
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But guess what? Most people aren’t getting nearly enough of it. Adults should be getting 4,700 mg per day, but it’s estimated that fewer than two percent of Americans are hitting that target.
When potassium levels are too low, there’s a good chance you’ll feel it. However, the symptoms can easily be chalked up to something else, or the fictional “normal” aging process. Fatigue, weakness, and constipation are three of the leading indicators that you’re not getting enough potassium.
So, where should you get it? Although supplements are available, food sources are the best. They are not only the most bioavailable, but potassium-rich foods are also packed full of other valuable nutrients.
Some of the best foods for potassium include:
- Dried apricots
- Beets
- White beans
- Lima beans
- Sweet potato
- Avocado
- Mushrooms
- Banana
- Tomato
- Melon
Each of those items is nutrient-dense and associated with a host of other health benefits. All contain heart-healthy fiber and a diverse array of nutrients that contribute to healthy veins, better circulation, and more.
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Eating potassium-rich foods can help boost the overall quality of your diet and improve health outcomes. In fact, if you just start eating more legumes, fruits, and vegetables, you won’t even necessarily have to pay attention to potassium intake.
Although potassium possesses anti-aging and health-promoting abilities, it is not necessarily unique. There many vitamins and minerals required for good health and many of them are found in the same foods. It’s the overall diet quality that’s most important.
To get the most from your diet, focus on including a wide variety of whole, colorful foods. You won’t be disappointed.
Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.
