Tip 250. Phosphorous, an Often Forgotten Nutrient
When taking calcium, do not forget
p
hosphorus.
The essential complement to calci
u
m is phosphorus.
This mineral combines with calcium to crea
t
e the
calcium-ph
o
sphorus balance necessary for
the growth of bones and
teeth and in
the formation of nerve cells. This mineral is also essenti
a
l for the assimilation of carbohydrates and fats. It
is a s
t
imulant to the ne
r
ves and brain. Phosphorous is found
in
abundance
in cereals,
p
ulses, nu
t
s,
egg yolk, fruit juic
e
s
, milk and legumes. Usually about one gram of phosphoro
u
s is co
n
s
ide
r
ed necessa
r
y in the daily diet.
A phosphorous deficie
n
c
y m
a
y bring about loss of weight, retarded growth, reduced sexual powers and general weakness. It m
a
y result in
p
oor mineralisation of b
o
nes, defici
e
nt nerve
and brain f
u
nction.
While taking calcium in
t
herapeutic
d
oses for c
a
lcium defici
e
ncy conditi
o
ns or for tr
e
ating ailments, it is advisable
t
o take the calcium supplement in which phosph
o
rous has b
e
en added
in the correct proportions. This is necessary as calcium can
n
ot achieve i
t
s objectives
unless phosphoro
u
s is pres
e
nt
in a proper
balance.
Tip 251. Potassium, the Po
w
er Mineral
Potassium is essen
t
ial
t
o the life of
every cell of a living bei
n
g and is among the most generously and widely distributed of
all the tissue minerals. It
is found pri
n
cipally in the
intracell
u
lar
fluid where it plays an important role as a catalyst in energy metabolism and in the synthesis of
glycogen and protein.
T
he average adult human body contains 120 g as
potassium
a
nd 245 g as
potassium chloride. Out of this body potassium,
117 g is fo
u
nd in the cells and 3
g in the extracellular
c
o
mpartment.
Potassium is important as an alk
a
lising agent in
keeping a p
r
oper acid-alkaline bal
an
ce in the blood and tissues. It
is
e
ssential
for
muscle con
t
raction and
t
herefore, important for proper
heart functi
o
n. It promotes the secr
e
tion of hormones and h
e
lps the kid
n
eys in detoxification of blood. Potassium preve
n
ts female disorders
by stimulating t
h
e endocrine
hormone production.
It is involved in the prop
e
r functioning of
t
he nervous system and helps overcome fatigue. It also aids in
clear thinki
n
g by sending oxygen to
the brain a
n
d assis
t
s in
r
educing bl
o
od pressure.
Potassium is widely dis
t
ributed in f
o
ods. All vegetables, es
p
ecially gre
e
n, leafy ve
g
etables, grapes, or
a
nges, lemons, raisi
n
s, whole grains,
lentils,
sunflower seeds,
nuts, milk, cottage cheese and
butter milk
a
re rich sources. Potatoes, especi
a
l
p
otato peeli
n
gs, and ba
n
anas are especially good sources. Potassium requirements have not been established but on intake of
0.8 to 1.3 g
per day is estimated as
approximat
e
ly the minimum need. Potassium d
e
ficiency may occur during gastrointestinal
d
is
t
urbances with severe v
o
miting and diarrhoea, di
a
betic acidosis and potassium-losing nephritis. It ca
u
s
es undue nervous and bo
d
y tiredness, palpitation
o
f the heart, cloudiness
of
the mind, nervous shaking of the h
a
nds and fee
t
, great sensitivity of
the nerves to cold, and
excessive perspiration
o
f the feet a
n
d hands.
In simple c
a
ses of potassium defici
e
ncy, drinki
n
g plenty of tender coco
n
ut water daily, can make up for it. It is advisable to consume plenty
of figs, apricots, prunes,
almonds and tomatoes during the use
of oral diure
t
ics. Potassium-rich foods should be
restricted d
u
ring acute renal
f
ailure and
A
ddison's disease.
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