Potassium is an important nutrient in strengthening our bones and preventing mineral loss.

Potassium is an important trace element and helps to build strong bones. Hence assist in maintaining calcium level within the body, strengthens bones, and assists in muscle contraction. So, in this article, the role of potassium in bone health will be discussed along with the ways of proper potassium consumption.

The biochemical role of Potassium in health and diseases including as a support to bone health

1. Regulation of calcium metabolism: Potassium does moderate calcium levels because it enhances the absorption of calcium, and favours the expulsion of calcium from the body.

2. Promotion of bone mineralization: Potassium enhances already developing new bones, encourages activity of osteoblasts and improves bone mineral density.

3. Support of muscle function: Potassium helps with contracts and relaxes muscles that are present in the body.

Food Sources of Potassium

1. Fruits: Potassium is found in bananas, avocados and citrus fruits.

2. Leafy greens: Potassium rich vegetables include spinach, kale, and collard green.

3. Legumes: This descending order potassium profile reflects the fact that white beans, lentils and chickpeas are good sources of potassium.

4. Nuts and seeds: Some of the other potassium rich foods include almonds, pumpkin seeds, and sunflower seeds.

Recommended Daily Intake

The amount of potassium permitted daily in an individual’s diet also differentiates with age and sex. Generally, the recommended daily intake is:

• 4,700 mg/day for adult men

Adult women 4,700 milligrams per day

How to Guarantee You Have Enough Potassium in Your Body

1. Eat a balanced diet: Concentration should be made on products that have not under gone through processing such as fruits, vegetables, whole grains, lean meats among others.

2. Incorporate potassium-rich foods: You should also ensure you consume potassium containing foods like bananas, greens, and beans.

3. Consider supplements: If potassium intake is low or impossible by diet, supplement it after consulting with the physician.

Conclusion

Further, potassium is involved in calcification and bone mineralization and it has a significant function of muscle contraction. A reasonable potassium and the proper diet along with the use of potassium supplements will also benefit the bone and prevent osteoporosis and fractures.