If you’re like most nutrition-conscious people, you’ve heard you’re supposed to watch your sodium intake. As much as salty food might taste satisfying, excess sodium causes fluid imbalances and has negative effects on our cardiovascular health, including high blood pressure and risk of stroke. But it might surprise you to learn that as important as it is to cut back on sodium, it’s also important to ensure you’re getting adequate potassium.
Together, sodium and potassium regulate the movement of water between your cells and your bloodstream. They ensure proper muscle function because sodium initiates muscle contraction while potassium helps your muscles relax. And when sodium draws water into your bloodstream, it increases your blood pressure. But potassium helps your body excrete sodium through your urine and relax your blood vessel walls. In short, these two minerals create a balancing act in your body’s systems.
So, if you think you might not be getting the right balance of sodium to potassium, pay attention to these 5 signs:
- You experience frequent spasms of cramps in your muscles, especially your leg muscles
- You feel a fluttering or irregular heartbeat
- You suffer constipation, which might be a sign the muscles in your digestive tract are not contracting and relaxing properly
- You frequently feel thirsty or exhibit symptoms of dehydration, such as fatigue
- You suffer from kidney stones, which could be a sign of excess calcium excretion
Most of the time, a potassium deficiency can be fixed with diet—you just need to increase the potassium-rich foods you eat. However, it’s worth checking with your doctor first to rule out any underlying condition, such as a kidney disorder. If it’s a matter of boosting your diet, consider some of these a-peel-ing sources:
- Bananas: Usually the first food you think of when it comes to potassium—a medium-sized banana has more than 400mg of potassium.
- Oranges: A whole orange has about half the potassium of a banana, but an 8-ounce glass of orange juice is equal to a banana.
- Avocado: They’re more calorically dense because of their fat content, but one medium-sized avocado has twice the potassium of a banana.
- Potatoes: Leave the skin on—a medium white potato has more than 900mg of potassium and a sweet potato has more than 500mg.
