The most common mistakes health nuts make with their diet

There are phases we typically go through while learning to eat right and take control of our health. We tend to replace our bad habits with less harmful, but still bad habits.

Relying on supplements

On the road to health, we often turn to supplements and tinctures for a quick fix. They usually work better and faster than conventional treatments when the tinctures and supplements are high quality. But none of these "cures" get to the root of the problem. Natural remedies that do not address the cause have a very important and overlooked side effect - they mask symptoms, allowing us to continue to live our toxic lifestyles.

The foundation of health comes from the food you eat. Supplements should be used to supplement your diet, not to replace it.

Too much organic junk food

Just because it's labeled organic, or vegan, or natural, does not mean it's healthy.

Refined food, prepackaged food, "snack" food should be severely limited. There is a direct correlation to health and well being and the elimination of processed foods.

Too much eating out

This is a tough one. Even the healthiest restaurants still produce food that is not good for you. Restaurants, for a myriad of reasons, cannot prepare healthy nutritious meals as well as you can at home. The fact is, health food restaurants should be a treat; conventional restaurants should be avoided.

Too much sugar

Typically, sugar is the last thing a health nut is willing to give up. Sugar cane juice, brown rice syrup, agave nectar, and every other natural sweetener that comes to mind, save stevia, have something in common; they are refined sugars. And refined sugars feed and/or promote viruses, bacteria, Candida and other fungi, and virtually all other parasites that affect us. They also contribute to nearly every other ailment.

Sugar Is Sugar Is Sugar!

Too much juicing

The juices and the smoothies with juice fall under the same category as sugar. When you juice fruits and sweeter vegetables, you lose a lot of nutrition. This includes fiber that helps slow the absorption of sugar. In effect, you are refining your own produce, turning it into simple sugars, when you juice.

Juicing regularly has its place. Juicing produce with very little sugar is a nice way to get a lot of nutrition into your body at once (it's just not so pleasant to my palate). Also, there are people who are so sick that they cannot digest whole foods. Furthermore, when detoxifying, juicing can be a way to get in nutrition easily without making your body work for it while it is overburdened with the release of toxins.

Too little produce

For many people, this is the last step to regaining your health and living a life full of vitality without aches and pains. Fresh, raw, and organic (whenever possible) produce is the key to health. Eighty percent of your diet should be raw produce.

Do not let a lack of organic food choices stop you. Conventional raw produce is better than organic frozen produce, provided the food is not genetically modified or one of the "dirty dozen".

I am not saying don't buy organic. Let me stress that. Buy organic whenever possible! Just don't let a lack of organic produce turn you towards the less beneficial packaged foods.

Conclusion

There are few shortcuts in life that work, and this holds true for health as well. It takes time, patience, dedication, and discipline. I promise you this: it's an investment that is well worth it.

Learn more: http://www.naturalnews.com/046540_health_nuts_healthy_diet_organic_junk_food.html#ixzz3B7qdGW7P

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4 Turmeric Smoothie Recipes For Antioxidant And Anti-Inflammatory Boost

Turmeric, a spice in the ginger family which is widely used in curries and other Indian dishes, has gained increased popularity as a “superfood” in recent years. And there are excellent reasons for this. Its active ingredient, known as curcumin, is a powerful antioxidant which can fight off bacterial, viral and fungal infections, and reduce the risk of developing serious conditions like cancer and even Alzheimer’s disease. In addition to this, it is powerful anti-inflammatory. Not everyone is fond of curry, however, so below are four recipes for smoothies containing turmeric that people may find more palatable if they are not used to Indian cuisine.

Tropical Turmeric Smoothie

Combine one cup coconut milk, a half-cup frozen pineapple chunks, one fresh banana, one tablespoon coconut oil, one teaspoon turmeric, one teaspoon cinnamon and one half-teaspoon ginger along with one teaspoon chia seeds. Process this in the blender and enjoy. It has the taste of a spicy pina colada, but it is loaded with dietary fiber and vitamins and minerals from the fruits and chia seeds have a number of healthful properties as well.

Green Goddess Turmeric Smoothie

Mix together one teaspoon turmeric, one half-cup of celery, one half-cup of cucumber, and one half-teaspoon of ginger and add one squeeze of lemon juice. Process in blender until smooth. This savory drink is antioxidant rich and the vegetables add fiber and wealth of nutrients, while the ginger and turmeric both lend a spicy, exotic taste.

Chai Turmeric Smoothie

In blender, process one cup plain coconut milk, three to four ice cubes, one half-teaspoon of turmeric, one teaspoon coconut oil, a dash of vanilla extract and one teaspoon each of cinnamon, nutmeg, ground cloves and cardamom. The spices in this recipe are all great for inflammatory conditions, but will give the smoothie the taste of a chai tea so even if it is healthy, it almost feels like a dessert!

Light and Easy Turmeric Smoothie

Combine one teaspoon turmeric powder with a bunch of romaine lettuce, three carrots, one cucumber, and one lemon with peel removed, then process in the blender until smooth. This “liquid salad” is a light version of the smoothie and is excellent for cleansing the system. It is a perfect smoothie for a liver detox regimen as well.

Getting turmeric into the diet on a regular basis is excellent for strengthening the immune system, promoting good digestion and treating inflammatory conditions like arthritis. These smoothies are a tasty way to do it, and the other ingredients in them will bring their own particular health benefits to the table as well, nutrients like mineral, vitamins, dietary fiber and phytochemicals that will promote overall health and well-being while staving off infections, illness and disease.


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Raw Honey Is Nature’s Energy Drink, Boosts Immune System

Multinational agricultural corporations are intent on processing, enriching, heat treating, ultra-pasteurizing, flash freezing, irradiating or genetically modifying everything we eat today. But more and more consumers are rejecting these developments, opting instead for natural foods, which have the types of healing effects that turn scientists in white lab coats green with envy. One of these is locally raised, raw honey.

Most people believe honey comes from pollen. In actuality, it comes from nectar from flowers that honeybees collect and take back to the hive. Basically, bees process the honey by repeatedly ingesting and regurgitating it until it is in a concentrated form. The bees then fan their wings over the concentrated, semi-digested nectar until most of the water is evaporated out of it. It is only then that it is considered raw honey, which can be extracted and stored for a long time by beekeepers.

Honey is not sugar. It is a critical food supply for bee colonies that contains complex carbohydrates, which take longer to break down in a body than simple sugar extracted from sugar cane or beets. It also has concentrated levels of vitamins and minerals like B2, B6, manganese and iron.

Honey is great for soothing sore throats, coughs and laryngitis, especially in the springtime when people suffer most from allergies related to pollen.

A little raw honey in mint tea or mixed with cinnamon can ease a stomach ache as well as any overthe-counter remedy.

Because raw honey contains small amounts of propolis—a complex mixture of resins and other substances that honeybees use to seal the hive and fight off bacteria and other micro-organisms—it also makes for an effective topical treatment to ward off bacteria, fungus and viruses.

In addition, honey is less than 18 percent water, which makes it “hydrophilic,” meaning it draws water toward it. This is another reason it is effective as a beauty treatment or as a wound dressing.

In Australia, doctors have been experimenting with honey extracted from hives that draw nectar from tea tree forests. Oil extracted from tea trees is well-known for fighting everything from bacteria to viruses to dandruff to bad breath. When applied topically, tea-tree honey has shown great promise in treating patients suffering from extreme burns.

The key to all of this is to make sure you are purchasing raw honey, not the variety that has been pasteurized or adulterated by multinational corporations bent on profits over quality food. Chinese honey is increasingly being found on the shelves of mass chain grocery stores around the United States. Also, a rash of cheap, honey-like syrups, labeled as “honey sauce,” has been showing up in stores and restaurants.

These are nothing more than high-fructose corn syrup, which has been boiled down to make a thick syrup. Of course, you have to read the fine print to realize this.

Raw honey can be found at local health food stores or at local apiaries. Contact your local beekeeping society to find a local beekeeper near you.

IMPORTANT NOTE: One thing to know for families: Raw honey can contain a small amount of botulinum spores. This is harmless to adults in small amounts, but it can be dangerous for infants, who have not developed all of their intestinal fauna yet.  While this claim has been disputed by some health authorities, the general recommendation is to wait until children are at least a year old before giving them honey—raw or pasteurized.

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The 10 Best Natural Remedies for Constipation

When you rarely have a bowel movement, or it takes you a lot of effort to pass stool, you have constipation. It is usually associated with hard stools or difficulty passing them, you may have pain while passing stools or may be unable to have a bowel movement after straining or pushing for more than 10 minutes.

 

With proper nutrition, complementary products and exercise you will encourage the body to digest. The main reasons for constipation are due to stress, irregular diet and consuming a lot of white flour, processed products and fried food. In addition to the discomfort in constipation itself, it often comes with headaches, gas, and in severe cases even hemorrhoids and wounds on the skin.

So if you want to spend less time in the toilet and have regular bowel movements, the following tips are helpful and easy to implement:

1. Eat fiber
Food products fortified with dietary fibers or products containing them naturally are known for their ability to help the digestive system. Insoluble fibers absorb water on their way to the body, and thereby soften the stool and increase its volume, which encourages easy and fast bowel movements. Fiber exist in whole grains including rice and buckwheat, as well as nuts and almonds.

Use fibers wisely: those who are not used to consume regularly high amount of fiber, should increase their consumption gradually, so as not to cause the formation of gases. Also, those who have undergone gastrointestinal surgery or have diseases related to it, should not consume foods rich in fiber without consulting a doctor.

2. Drink lots of water
Without adequate consumption of fluids, dietary fiber you eat will only worsen the constipation. It is important to drink at least eight glasses a day. In addition, adequate intake of water helps cleanse the body and helps in metabolism.

3. Coconut oil
Virgin unrefined coconut oil helps to speed up metabolism and cleanse your body of excess waste. Mix 1 tsp. of unrefined virgin coconut oil with 8-oz. glass of natural juice and drink. Repeat 3-4 times per day at least 30 minutes before each meal. Read here more about the amazing health benefits of coconut oil.

4. Eat prunes and dried figs
Dried fruits in general, and particularly prunes, can help the digestive system to function well. Prunes are specially good for that because they are rich in sorbitol, which encourages bowel movement. It is recommended to soak the prunes in boiling water for a few hours, eat them and drink the juice generated, preferably in the morning before a meal. Also dried figs assist with the bowel movement, mainly because they are high in fiber. You can also eat them after soaking them in boiling water.

5. Fresh tomato puree, beetroot and kiwifruitEating fresh tomato puree along with a tablespoon of olive oil will help the intestines to function properly. So does eating a nice dose of fresh beetroot. Also a number of human clinical studies have found kiwifruit a highly effective way to provide relief from constipation.

6. Don’t peel fruits and vegetables
Another excellent source of dietary fiber is the natural skin of the fruits and vegetables we eat. Instead of bothering to peel, give your mouth to work a little harder, and allow yourself two fruits a day with their skin if you want to keep in shape. They are also an excellent source of unprocessed sugar, and can serve as a natural snack that will soothe and settle the gut.
 
7. Take probiotics
The good bacteria that live in the colon balance the harmful bacteria, help the immune system to function well, decrease the formation of gases, prevent intestinal infections and regulate their function. Thus they help in cases of constipation. Nowadays they can be obtained in fortified food products, especially dairy products or as supplements. Also read my article 9 reasons to take probiotics and why it’s so good for you.

8. Non-prescription natural products
When dietary change doesn’t help, you can purchase herbal medicines that are usually sold in the form of leaves, powder or pills. There are preparations produced from Tibetan tea and in more difficult situations you can use glycerine candles and paraffin oil. However, although they are natural products, many of these products may lead to dependence of the stomach which would cause difficulties to function without them, so you should consult a doctor or pharmacist before using them and not use them for a long time.

9. Regular exercise and yoga
Nowadays almost everyone is aware of the importance of exercise for health and general well-being. In general, most of us in the eat more than we need, and not spend enough energy. Even going out for walks and climbing stairs instead of the elevator can improve our physical situation and help the digestive system work properly. In addition, there are yoga exercises especially treating the digestive system. Practice, take a deep breath and release.

10. Relax
Finally, stress generally affects the digestive system and often causes diarrhea or alternatively constipation. In addition, stress may lead to increased activity in the esophagus and stomach and cause heartburn.  Try to use relaxing techniques to calm yourself. You can read my article about 14 effective natural remedies for stress and anxiety.

http://www.healthyandnaturalworld.com/natural-remedies-for-constipation/

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Natural Herbs and Oil for Hair Growth

 

1. Jojoba Oil

Jojoba oil is an extract of the Jojoba plant found in California, Arizona and parts of Mexico. Jojoba oil has been used for hundreds of years by American Indians to moisturize and grow hair. The molecular makeup of jojoba has similar characteristics to the natural oil the glands of the scalp produce. Jojoba oil can be purchased at herb shops and can be applied directly to your hair or you can add a few drops to your favorite conditioner to promote hair growth. Jojoba is hypoallergenic and will not harm your hair or scalp. Aloe vera is another product used by Native American Indians to promote hair growth and is also an excellent moisturizer for your hair.

2. Wheat Germ/Aloe Vera/Coconut Milk

Mix 1/4 cup of wheat germ, 1/4 cup of aloe vera and 1/4 cup of coconut milk and use this product as a natural shampoo. Aloe vera can be purchased at drugstores and herb shops and can also be applied directly to the scalp as it will open pores on the scalp that may have previously been blocked and will allow the hair follicles to grow. The American Indians also used and continue to use several kinds of oils to promote hair growth such as emu oil, rosemary oil, and mustard oil.

3. Peppermint Oil

A few drops of any of these products can be massaged directly into the scalp to stimulate the hair follicles and promote hair growth. Peppermint oil is also a good scalp stimulator but must be diluted before application. Mix 3 drops of peppermint oil with 3 teaspoons of water and massage into the scalp. These oils can be purchased at herb shops and all are hypoallergenic and not harmful to the hair or scalp.

4. Lavender Oil/Lavender Water

Lavender (Lavandula angustifolia or Lavandula officinalis), native to the Mediterranean, is now grown in temperate climates worldwide. For centuries, lavender has been used by herbal practitioners to prevent baldness and to encourage new hair growth. Lavender contains potent anti-bacterial agents that soothe and heal scalp infections. It is useful in treating dandruff and adds volume to the hair shaft. Place a few sprigs of lavender in a glass container and cover with extra-virgin olive oil and cover tightly. Place in a cool, dark spot and allow to age for 3 to 4 weeks. Use the lavender infused oil as a daily scalp massage. Apply and leave on overnight. In the morning, wash hair with a gentle organic shampoo and style as usual.

A daily rinse of lavender water (bring water to a boil, add a few sprigs of lavender, reduce to simmer for 20 minutes, then cool) will impart a delightful fragrance and shine to hair. Apply lavender as a daily rinse after shampooing.

5. Burdock Root Oil

Burdock (Arctium Lappa) root oil, also known as Bur oil is one of the most important herbs used to restore hair. Burdock promotes healthy hair by relieving scalp irritations and improving blood circulation to the hair follicle. Burdock root oil supplies natural phytosterols and important essential fatty acids to hair roots, and has been traditionally used to reduce and reverse hair thinning. It is a key ingredient in many hair restoration treatments.

6. Saw Palmetto

Saw Palmetto (Serenoa repens) has been used for centuries as both a food staple and as a healing medicinal herb. The herb produces a dark red berry which is dried and then pulverized into a fine powder. Saw palmetto is available in several forms including ointments, capsules, tinctures and teas. Recent scientific studies have shown that Saw Palmetto may have beneficial effects for those suffering from benign prostatic hyperplasia (BPH); male pattern baldness and other conditions associated with excess DHT (male hormone) production.

7. Stinging Nettle

Stinging Nettle (Urtica Diocia), found growing naturalized across America, blocks the conversion of testosterone into DHT. Excessive DHT contributes to hair loss in both men and women. Stinging nettle can be purchased in either pill or capsule form and is said to be more effective when used in combination with saw palmetto. Nettle can be harvested in the wild (use gloves as the leaves are covered with tiny hairs that cause a stinging sensation upon contact with human skin). The fresh leaves can be submersed in olive oil in a glass jar. Seal and place in a cool, dark spot for 2 to 3 weeks. Apply the oil in an invigorating scalp massage. Stinging nettle essential oil is frequently an ingredient in organic shampoos and conditioners.

8. Rosemary

Used for centuries in cultures worldwide to promote hair growth and delay the onset of gray hair, Rosemary oil stimulates blood circulation of the scalp. A refreshing daily rinse of rosemary leaves simmered in water retains hair color. The rinse is most effective on dark hair. A few drops of rosemary oil can be added to olive oil and used as a scalp massage oil.

 

http://www.healthdigezt.com/natural-herbs-and-oil-for-hair-growth/

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Natural Depression Treatments

http://www.aboutdepressionfacts.com/natural-depression-treatments-infographic.html

St. John’s wort is a yellow flowered perennial herb whose medicinal uses were first documented in ancient Greece. Some of its chemical compounds, such as the compounds hyperforin and hypericin, are thought to be the active ingredients responsible for the herb’s effects.

Initial studies suggest that St. John’s wort may work by blocking nerve cells within the brain from reabsorbing the neurotransmitter serotonin.

The effectiveness of St. John’s wort for depression has been researched in many double-blind, placebo-controlled studies. Overall research suggests that St. John’s wort for depression is more effective than placebo and about as effective as standard drugs for major depression of mild to moderate intensity.

Although scientific evidence with regards to the effectiveness of St. John’s wort for depression is not consistent, most studies have found St. John’s wort to be more effective than placebo. In addition, St. John’s wort appears to result in fewer side effects when compared to some standard antidepressants.

The results of a review of twenty nine randomized, placebo controlled trials revealed that St. John’s wort for depression was more effective than placebo and just as effective as standard antidepressants.

No less than eight studies have found that St. John’s wort for depression is as effective as standard antidepressants.

One of the studies included in an analysis of thirty seven clinical trials that decided St. John’s wort to have little benefit for major depression also found the antidepressant sertraline (Zoloft) to be ineffective. In addition, about 35% of double blind studies of standard antidepressants have likewise found them to be not much more effective than placebo.

St. John’s wort interacts adversely with many medications.

http://www.aboutdepressionfacts.com/st-johns-wort-for-depression.html

 

 

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The Right Size and Color of Plates Can Help You Eat Less

How to eat less? According to a study, selecting the correct size as well as color of  plates and bowls can help you to eat less.

The larger the dinnerware, the greater the portion. If you are using bigger plates, you can land up serving 9 % to 31 % more than you normally would. Typical dinner plate sizes have increased by more or less 23 % since 1900,, and having only 50 extra calories each day may result in 5 pounds of weight gain annually.

In one laboratory test, the researchers requested 225 people to pour a specified quantity of tomato soup into 1 of 7 different sized dishes: 3 smaller, 3 larger, and 1 control dish. In line with the expectations of the researchers, participants dished up less than the target portion size of soup in to the smaller dishes, and they dished up more in to the larger dishes.

Follow up tests indicated that the “bowl bias” is virtually impossible to get rid of with awareness, education or practice. Bigger dishes led people to over serve up to 31 % more than usual.

One of the few methods to reduce bowl bias is by means of color, for example changing the color of the tablecloth or perhaps a plate. In a field study, individuals were requested to serve red-sauce or white-sauce pasta on either a large red or large white plate. On average, adjusting the plate color so that it was high contrast decreased the amount people dished up by 21 %, and switching the color of the tablecloth decreased the amount people dished up by 10 %.

The research supports the not well known Delboeuf illusion, in which people believe the size of a circle is a lot smaller when enclosed by a large circle rather than a small one. Similarly, when dishing up onto a small plate, the meal looks relatively larger than it really is, leading people to under serve and eat less.

A simple solution could be to merely get rid of large dinnerware, change our larger plates and bowls for smaller ones or contrast ones.


http://www.shape-able.com/the-right-size-and-color-of-plates-can-help-you-eat-less.html

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10 Natural Home Remedies for Colds

Treating a common cold can be extremely difficult, especially if you have small children. Your family could spend hundreds or even thousands of dollars each year on doctor’s visits and cold medications, but the fact of the matter is there is no scientific cure for a common cold.

Some experts believe that over-the-counter medications can be dangerous when given to children, especially if they are under the age of two, and some popular commercial medications like Tylenol contain acetaminophen, which can cause liver damage or failure if taken in high doses. (In fact, as of January 2008 the US Food and Drug Administration warned parents about the dangers of giving over-the-counter cold and cough medications to young children).

Because there are numerous natural treatments that can be just as effective as treating the common cold, with the proper tools and remedies you could not only reduce the life span of a cold, you can also prevent your children from catching a cold in the future as well.

Here are ten natural home remedies that are known to be just as effective in treating the common cold:

1. Vitamin C

Vitamin C is one of the most effective natural remedies in treating a cold because it increases the production of white blood cells, and can also help prevent the multiplication of viruses while reducing mucus and inflammation in the nasal passageways.
You can take vitamin C in a pill form, but other foods that are surprisingly packed full of vitamin C include oranges, cauliflower, lemons, broccoli, strawberries, cabbage, peaches, kiwi, tomatoes, and parsley.

2. Tea

As many mothers probably already know, the key to curing any type of cold is to drink lots of fluid. Of course this can come in the form of water or juice, but tea is a hot liquid that can help prevent the drying of your child’s throat and nose.  Drinking tea is also another popular, natural home remedy for treating flus because it can help prevent dehydration as well.
Chamomile and green tea specifically can be extremely effective in treating a cold because like other teas they act as an antioxidant which can help remove any toxins in the body as well as bacterial infections.

3. Garlic

Garlic contains antiseptic properties that could help protect the immune system against a common cold, and scientific studies have shown that the allocine contained in garlic can also act as a stimulator of white blood cells. The oil in garlic also helps open up the respiratory passages, and if taken in soup form it can help flush out all the toxins in your child’s system and also bring down a fever as well.
Boil three to six cloves of chopped garlic in a cup of water, and have your child drink the liquid in a soup form and drink it two to three times a day. (If your child isn’t a fan of garlic soup you could even try dropping three to five drops of garlic oil into their food or drink).

4. Salt water gargle

Forcing your child to gargle with warm salt water may be a daunting task, but it can actually help remove any bacteria from your child’s mouth and throat.  Mix about ¼ to ½ of a teaspoon of salt into an 8-ounce glass of warm water, and stir until all of the salt is dissolved before gargling.

5. Pepper

If your child has a runny or stuffed up nose, eating pepper with a meal, gargling pepper in hot water, or even simply smelling pepper can help break apart any congestion in your child’s lungs or sinuses. Pepper can help break up congestion effectively thanks to its capsaicin components which are known to thin mucus, and they are also effective in helping getting rid of the germs in the nasal passages as well.

6. Ginger

Eating ginger raw or drinking ginger tea are both popular natural home remedies that are known to help treat the symptoms of a common cold. Take about ten grams of ginger and cut it up into small pieces before boiling it in a cup of water, and then have your child drink the mixture at least two times a day.

7. Honey

Because honey has been used as a cold fighter for years, it may not come as a surprise to some that honey can be effective in shortening the lifespan of a cold. Experts have found that buckwheat honey can help treat a cough because it coats and soothes an irritated throat, and other researchers have found that it can also help sick children sleep better at night as well. However, if you have a child who is under the age of one do not give them any honey as it could lead to botulism.

8. Cinnamon

Cinnamon is known to help ease the pain of a dry or sore throat, and it is praised by “naturalists” because of its effective healing properties. You can try boiling one teaspoon of powdered cinnamon in a glass of water, and then mixing it with some pepper powder and honey for extra effect. Or you can also give your child two to three drops of cinnamon oil by applying it to their food or drink.

9. Chicken soup

Chicken soup is packed full of nutrients and vitamins that are essential when treating a common cold. Scientific studies have shown that it can actually thin mucus secretions, and the carbohydrates from the broth and noodles can help maintain your child’s energy level as well.

10. Aromatherapy Soaks

Eucalyptus Essential Oil is commonly used in aromatherapy due to its antiseptic properties (it has been shown to kill bacteria). When inhaled, it also acts as an expectorant to loosen phlegm that typically accompanies the cold and flu. It is also used in pain relief, so it makes a great bath oil to relieve cold or flu body aches. The 100% Pure Eucalyptus Cold & Flu Relief Vapor Bath is an ideal natural cold and flu remedy. It comes in a 4 ounce amber glass bottle. A little goes a long way, so one bottle will last you for quite some time.

http://www.healthdigezt.com/10-natural-home-remedies-for-colds/

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An Introduction To Potassium And Why It Is Essential For Our Bodies

 

Potassium is an essential mineral whose ions are vital for the functioning of all living cells. It accumulates in plant cells, meaning that many fresh vegetables and fruits -- most famously bananas -- are rich in it. Dissolved potassium is also found in sea vegetables such as kelp, bladderwrack and kombu, since seawater is approximately 0.04 percent potassium by weight.

While most people are aware on some level that potassium is important, few people really understand what it does for us. This article takes a closer look at the roles of potassium in our bodies and reveals how much of it our bodies need per day to function properly.

The four main roles of potassium

Regulates water balance -- One of potassium's biggest roles in our bodies is to regulate the amount of sodium entering and exiting our cells, thereby controlling the amount of fluid we retain or excrete. This maintains the body's pH levels, which ensures that our cellular processes proceed at an appropriate rate. People who are deficient in potassium often suffer from fluid retention, which can cause edema, an unpleasant condition that leads to swelling and water-related weight gain.

Aids biochemical processes -- Potassium plays an important role in energy metabolism and cellular biochemical reactions. It helps us synthesize protein from amino acids in cells (thus helping us to grow muscle and build cells), and also helps us convert glucose to glycogen for storage in the liver as a future supply of energy. For these reasons, potassium-rich foods tend to be a popular choice with bodybuilders and athletes.

Maintains electrolyte and acid-base balance -- Potassium is a positively charged electrolyte, and its presence (or absence) directly affects the actions of other electrolytes such as calcium or sodium in our bodies. For example, a deficiency in potassium and an excess in calcium can result in kidney stones, since calcium ions -- without being balanced by potassium ions -- can be excreted by our kidneys into our urine. Moreover, potassium ions bind themselves to negatively charged bicarbonate ions, which creates a buffer that regulates our bodies' acid-base balance. A body with an acidic pH is, of course, a breeding ground for disease.

Boosts nervous system function -- Our bodies use potassium ions to conduct electrical impulses along muscle and nerve cells. These impulses -- which are essentially electrical currents -- are what keep the heart pumping and the muscles contracting. Without potassium (and other minerals such as calcium and sodium), we could not transport signals from our nervous systems to elsewhere in our bodies, resulting in irregular heartbeats and heart arrhythmias. For this reason, potassium is also needed for a healthy cardiovascular system.

How much potassium do we need?

The recommended daily allowance of potassium for adult men and women (including pregnant women) is 4,700 milligrams per day, while children need 4,500 milligrams of it per day. Though potassium deficiencies are not as widespread as magnesium or iodine deficiencies, they are becoming more common (especially in the United States) and can result in muscle cramps, loss of appetite, fatigue, weakness and nausea. People who consume a diet rich in organic whole foods, however, usually do not have to worry about a deficiency in potassium since natural produce contains it in abundance.

 

 

 

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