If you Google the phrase "sayings about potassium" you'll actually find a website devoted to potassium slogans. Among the better phrases: "Go bananas for potassium"; "potassium won't cramp your style"; and "if your doctor says you need potassium, just say Oh, K!" (K is the symbol on the periodic chart for this essential mineral).

Potassium is vital for maintaining normal levels of fluid inside your cells. It also helps muscles contract, prevents muscle cramps, and normalizes blood pressure by relaxing the walls of your blood vessels.

When you get enough potassium from foods (around 4,700 mg a day), it helps protect your heart, brain, and muscles from premature aging.

Foods like bananas (425 mg in a medium size one), broccoli, leafy greens, butternut squash, sweet potatoes, avocado (975 mg in an average-sized one), cantaloupe, kiwi, and nectarines are good sources.

Unfortunately, most Americans get only about half of what they need — and only 2% get the recommended daily dose.

Increasing your daily intake from foods by just 1,600 mg a day is associated with a 21% lower risk of stroke according to a study in the Journal of the American College of Cardiology.

However, people with advanced kidney disease should avoid potassium-rich foods, and no one should start popping potassium supplements without your doctor's OK.

And be aware: Certain drugs interfere with potassium regulation or risk increasing blood potassium to dangerous levels. These include spironolactone (Aldactone), amiloride (Midamor), eplerenone (Inspra), triamterene (Dyrenium), ACE inhibitors, and angiotensin-receptor blockers, as can high doses of ibuprofen and naproxen.