Have you ever wondered why the word 'essential' usually precedes the term, 'vitamins'? The reason is simple. Vitamins as well as minerals ensure that our bodies function as they were designed. Interestingly, as important as vitamins are, the body lacks the ability to manufacture most on its own. Instead, it must rely on outside sources to meet its nutritional needs.

Potassium

Potassium is one of the body's major minerals. It is an electrolyte like sodium or chloride but unlike those two, 95% of it is found inside the cells fluids. One of potassium's functions is to control the muscles and the nerves.

The balance of electrolytes changes as they pass in and out of the cells. This causes an electrical charge and that is how the cells communicate with each other. These charges are how muscles contract.

The heart which is one of the body's largest muscles relies on potassium to keep it beating. Potassium not only stores the main source of fuel, glycogen, but it also helps to convert blood sugar (glucose) into glycogen.

Without potassium the lungs and the kidneys wouldn't function properly. It controls the water level. In fact, one of the symptoms of potassium deficiency is extreme thirst or water retention.

Potassium has been known to lower blood pressure in people affected by high blood pressure. It is beneficial to arthritis suffers because it removes the acids around the joints that cause pain. The way potassium reduces the acid level in the body not only helps with arthritis, but with headaches and migraines too. Potassium prevents the loss of bone mass which is a cause of osteoporosis.

Sources of potassium

There isn't a daily recommended amount of potassium, but people are able to get enough eating fruits and vegetables such as dates, bananas, apricots, kiwis, oranges, tomatoes and potatoes. It is also available in foods such as legumes, meat, fish, whole grains and dairy products.

Potassium is water soluble. The excess is normally flushed out in the urine. However, people with malfunctioning kidneys are prone to heart problems.

Potassium deficiencies

Potassium deficiencies are due to excess vomiting, the misuse of laxatives or diuretics, and diarrhea. Aside from water retention and thirst, symptoms include loss of appetite, nausea, poor circulation, insomnia, fatigue, hypertension, earaches or headaches, abdominal pain, general fatigue and malfunctioning nerves and muscles.