vitamins deficiency symptoms

Importance if potassium for Osteoporosis prevention

Women should note that they may be susceptible to osteoporosis through a loss of calcium which can be because of a potassium deficiency.
Diets rich in fruits and vegetables have been found to lower the risk of osteoporosis.
There are many nutrients in fruits and vegetables, including potassium and calcium.
Potassium in food and in supplements decreases calcium loss through the kidneys, which increases bone formation and lowers bone loss and prevent osteoporosis development.

Potassium rich foods, such as fruits and vegetables, increase the available acid buffers in blood, especially bicarbonate. Bicarbonate reduces blood acidity.

American diets tend to be low in foods that leave an alkaline residue in the body, such as unprocessed fruit and vegetables. At the same time, American diets tend to be high in foods that leave extra acid residues in the body, such as meat, fish, eggs, and cheese. Normal metabolism also leaves acid residues in the blood that need to be buffered.

If the amount of potassium-rich fruits and vegetables eaten is not sufficient to produce enough alkalinity to buffer blood acids, the body has the ability to remove calcium from bones. This calcium helps neutralize the blood, but leaves the bones depleted in calcium. This increases the risk of osteoporosis.

Increasing the amount of potassium-rich fruits and vegetables in the diet helps to preserve calcium in bones and help to prevent osteoporosis. The calcium can then stay in the bones because the extra potassium in fruits and vegetables buffers blood acidity. In support of this theory, potassium bicarbonate supplementation has been found to decrease urinary acid excretion and to decrease urinary calcium excretion. Of course, it is best to obtain potassium from the diet. Decreased urinary calcium also helps lower the risk of kidney stones.

Sources of potassium

Potassium contains in many natural foods. Good sources of potassium are
bananas, baked potatoes, oranges and orange juice, raisins, artichokes, avocados, spinach, nuts, seeds, lima beans, meat, cod, chicken, and salmon.

For prevention of osteoporosis adequate calcium intake from diet and/or supplements is essential, but it is not the only nutrient necessary for building and maintaining strong bones. Vitamins D, K, B6 and B12, boron, copper, manganese, phosphorus, potassium, folate, magnesium, silicon, and zinc are also required.

Potassium supplementation for osteoporosis

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