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Potassium Rich Food
Studies published at the Bone Metabolism Laboratory at Tufts Nutrition Research Center on Ageing showed that high potassium intake appeared to help against the loss of muscle mass associated with ageing. Those persons who had diets high in potassium averaged a gain of 3.6 more pounds of lean tissue mass than those with only half of the quantity of potassium intake. Latest federal dietary guidelines state that older adults should receive at least 4700mg of potassium daily. On average 4.4 pounds of lean tissue are lost in a decade in healthy men and women age 65 and over. Experts estimated that most American consume only half of the amount of potassium that is required daily.
A mild but slowly increasing metabolic acidosis develops in ageing men and women which triggers a muscle wasting response. This response may be neutralized by adding alkaline producing plant foods which are high in potassium. Both fruit and vegetables are alkaline producing foods which in turn regulate the acid base balance of the diet.
Dawson-Hughes B, Harris SS, & Ceglia L. Alkaline diets favor lean tissue mass in older adults. American Journal of Clinical Nutrition, 2008;87(3):662-665.