Slow Down on Sodium & Pump up Potassium Rich Foods for Better Health.
We have all heard about the detrimental effects of a diet high in sodium, especially in relation to high blood pressure but we rarely hear about the mineral potassium, often called the blood pressure tamer.
Potassium is an essential mineral that is beneficial for the blood and circulatory system, brain and nervous system, lungs and respiratory system, bones, bowel, intestines, joints, muscles, reproductive system, stomach, teeth, gums….you get the picture. More than enough reasons to be interested in potassium!
Potassium is found mainly in the intracellular fluid. To be healthy, the nutrients in cells must be in balance. Upsetting this balance leads to cell malfunction and this is what is happening to the balance of sodium and potassium in our cells. A diet high in salt forces sodium into the cell which disrupts the sodium/potassium balance with a myriad of ensuing problems. Excess sodium interferes with cellular energy production causing fatigue. Sodium has an affinity for water so when sodium enters cells so does water. Water retention elevates blood pressure and causes weight gain. It also contributes to an increased risk of cancer, cardiac disease, stroke, kidney damage and kidney stones.
Over the last century, our diets have changed dramatically in that we are consuming increasing amounts of sodium and much lower amounts of potassium which is a reversal of the natural balance. We used to eat a diet naturally low in sodium and high in potassium. Today food manufacturers are adding salt to processed foods/products and we are eating fewer potassium rich foods such as fresh fruits and vegetables, whole grains and legumes. Eat an apple and you get 1 mg of sodium and 310 mg of potassium but have a slice of apple pie and you get 110mg of sodium and only 80 mg of potassium! By avoiding processed and packaged foods we can eliminate most of our excess dietary sodium.
A diet rich in potassium can counterbalance sodium’s effect on blood pressure by helping the body expel sodium. Diets high in potassium rich foods have been associated with lower blood pressure and fewer deaths from strokes. Incorporate potassium rich foods in the diet such as fresh vegetables (swiss chard, spinach, broccoli, potatoes with skin, carrots), sea vegetables (dulse, kelp), fruits, sunflower seeds, almonds, brazil nuts, pecans, avocado, dates, figs, millet, garlic, and beans.
Why not make a potassium rich broth this winter that can be enjoyed on its own or used as a base for a delicious homemade soup. This broth is particularly nourishing if you are feeling under the weather. So grab your potassium rich veggies, some quality water, a pot and get started!
A Smart Potassium Broth
Make a warm vegetable broth using organic produce.
16 cups alkaline water
2 cups carrots
2 stalks celery
2 beets and tops (if no beet tops, use
collards/kale/swiss chard)
2 organic turnips
4 cloves of garlic
1 large onion
½ head cabbage
¼ bunch parsley
1 large piece of sea vegetable (kombu or wakame)
Bragg’s Liquid Seasoning to taste
Simmer the following vegetables for 2 hours.
Drain the broth and either use immediately or freeze for future use. You may eat the vegetables as is or blend with some quality oil and enjoy as a puree