Potassium, together with sodium, takes part in water exchange: sodium binds water, potassium leaches it out. In addition, it is important for the functioning of the heart, muscular and nervous systems. The irreplaceable mineral potassium is absolutely essential for the life and functioning of every living cell. Understanding its role is critical in the practice of medicine.
Are you constipated and taking laxatives? Do you often have heart complaints? Are your thoughts incoherent and your ability to concentrate has decreased? Are your muscles weak? These symptoms can be expressed as a lack of potassium in the body.
What is potassium for?
the main role potassium- maintaining the normal functioning of cell walls. This is achieved through a harmonious balance with sodium. Potassium is inside the cells and sodium is outside. Second primary responsibility potassium consists in maintaining the concentration and physiological functions of magnesium - the main nutrient for the heart; if the level of one of these minerals in the blood is low, the level of the other is likely to be low as well.
Ensuring cellular balance by supplying the body potassium Is one of the most important cancer and heart disease strategies we can follow. Getting enough potassium is more important for regulating blood pressure than limiting salt intake. In addition, potassium is needed for optimal energy, nerve health, physical strength and endurance, and a wide range of other functions.
More than thirty studies under tightly controlled conditions have shown the successful use of potassium to lower blood pressure.
People with high blood pressure, unless they have kidney disease, need to watch out for a diet rich in potassium. In contrast to sodium, potassium lowers blood pressure.
Here is what the famous American cardiologist Dr. Atkins has to say about this:
“Personally, when treating hypertensive patients, I consider it my main task to wean patients from useless potassium-consuming diuretic drugs. These drugs are of no use; their use not only exacerbates the danger of hypertension, further depleting the reserves potassium and (very possibly to dangerously low levels), but also causes the body to produce increased amounts of biochemicals that it normally uses to raise blood pressure. ”
Consequences of a lack of potassium
The most likely reason potassium deficiency there may be a disease. Vomiting, diarrhea, or sweating in severe cases can lead to the loss of enough potassium, so that its concentration in the body drops to dangerously low levels. Injuries also cause dramatic drops in concentration. potassium(50% to 68% of trauma patients have lower levels of potassium in blood).
But the main reason for the increasing prevalence of hypokalemia (low level potassium in the blood) is the widespread use of diuretic drugs, which are usually prescribed for hypertension or heart failure.
Approximately 20% of people who take "water pills" (as these drugs are called in the US) experience hypokalemia. Two other common antihypertensive drugs, acetylcholinesterase inhibitors and beta-blockers, also lower levels potassium in blood. This is exactly the opposite of what people with heart and heart disease need most.
Poor diet may contribute to this trend. potassium because it is unable to help restore its depleted reserves. Agricultural production based on the use of chemicals and processing processes can reduce the content of this mineral in food. Manufacturers are exacerbating this problem by adding sodium to their foods - and high sodium levels lead to a lack of potassium in the body. In fact, the body spends more than a third of its energy to maintain potassium-sodium balance in cells.
Countries that use more natural and richer potassium food sources have significantly lower incidences of cancer and heart disease. Residents of these countries often have a ratio of potassium to sodium in their diet hundreds of times higher than, for example, Americans.
Meaning potassium for the cardiovascular system is probably due to its interdependence with magnesium... At a reduced level potassium there is a greater risk of life-threatening arrhythmias, heart failure, and stroke. Potassium is so closely associated with the heart that its level in the blood can accurately predict the likelihood of heart rhythm disturbances.
One study found that consuming one serving of food high in potassium daily can almost halve the risk of dying from stroke. Nevertheless, cardiologists tend to prescribe dangerous drugs for the treatment of heart disease.
Even when the challenge is to help the body retain potassium and magnesium, doctors prefer to use medications over the safer option, therapeutic amounts of the missing minerals.
Weakness and fatigue may be the most common indicators lack of potassium in organism.
Leg cramps, especially those that wake you up in the middle of the night, can also be associated with low levels of this mineral (as well as magnesium and).
In this regard, many, due to the low concentration of electrolyte in the blood, cannot climb even one flight of stairs without getting tired.
Low-calorie diets and strenuous exercise enthusiasts are particularly susceptible to food-related lack of potassium loss of energy. The same can be said for the elderly. An insufficient amount potassium and magnesium can contribute to the development of chronic fatigue syndrome.
Often just replenishing the body's mineral reserves with equal amounts potassium and magnesium is sufficient to restore muscle tone, increase energy levels and increase endurance. The results can often be visible within a week. If this duo doesn't work on its own, it can still prove to be a useful adjunct in the treatment of other types of fatigue.
The element clearly demonstrates the picture of the duality of all natural phenomena. Overestimate the importance of potassium's effects on cells human body extremely difficult. For the proper functioning of most metabolic processes, this element is indispensable. At the same time, it is one of the main components of potassium cyanide. A poison that can kill an adult instantly.
What does potassium affect?
It is worth considering in more detail in which processes this element is involved, and what kind of potassium benefits:
- It regulates fluid balance both at the cellular and intercellular levels. Moreover, 98% of all potassium is inside the cells and only 2% - at the intercellular level;
- Balancing the water - salt balance (delays the deposition of salts) and the ratio of acids and alkalis in the body;
- It is the main component that interacts with sodium in the implementation of the processes of transmission of nerve impulses. Also, these compounds are responsible for cellular nutrition (sugars and amino acids are transported);
- It is necessary for the normal synthesis of proteins, the metabolism of carbohydrates and proteins, as well as the transformation of glucose into cellular energy;
- Supports the excretory function of the kidneys at the proper level. At the same time, it transports ammonia to them for removal;
- Has a beneficial effect on intestinal motility;
- Participates in the process of supplying oxygen to the brain, which improves memory and mental clarity.
Effects on the heart
Potassium is so important for the normal functioning of the heart that it should be considered separately.
Such a huge effect of potassium on the heart is due to the fact that the element is involved in the organization and transmission of nerve impulses through neurons. But the work of the heart muscles and the regularity of their contractions are directly related and depend on these impulses. The clearer it is, the more evenly and rhythmically our heart contracts. Aligning this process automatically normalizes blood pressure.
It is for this reason that all those who suffer from disruptions in the rhythm of heart contractions (all types of arrhythmias) are prescribed potassium diets or additional intake of drugs containing it. Although, the most important thing here is to observe the daily dosage.
Potential harm from overdose
- Prolonged intake of potassium food additives, or the abuse of legumes and potatoes (leaders in potassium content);
- Imbalance in the natural regulation of its amount;
- Diseases leading to the destruction of cells and muscle tissue (massive release of intracellular potassium);
- Prolonged insulin deficiency;
- Renal failure or dysfunction of this organ.
For the heart, both a shortage and an overdose of potassium are dangerous. An overabundance of this element will only aggravate the situation, leading to a constant increase in the force of contractions (up to spasms). Deficiency of the element causes a regular decrease and weakening of contractions, called heart weakness. But, nature provides for internal mechanisms that regulate the potassium balance in the body. Therefore, cases of cardiac arrest for this reason are rare.
Overdose can cause other serious problems:
- General muscle weakness;
- The risk of developing diabetes increases;
- Anxiety and irritability over trifles;
- Intestinal colic;
- Increased urge to urinate, with a joint increase in sweating (the body will try to remove excess);
Lack of potassium
Remember, with prolonged diarrhea, vomiting, profuse sweating and prolonged intake of diuretics, the inevitable leaching of calcium from the body occurs. This is also facilitated by frequent consumption of alcohol and coffee, abuse of sugar or salt, excessive love of canned food. Another danger is the uncontrolled intake of sodium preparations, which bind potassium, as well as hormones.
Helpful Video on Potassium Deficiency
Here is a list of the main symptoms of potassium deficiency:
- Depression and apathy;
- A drop in immunity, with an increase in the risk of toxic poisoning;
- The kidneys and adrenal glands begin to work sluggishly and inactive;
- The appearance of arrhythmias, with the risk of a heart attack;
- High pressure;
- Hair becomes brittle and skin dry and flaky;
- Disruptions in the lungs, leading to difficulty and too frequent breathing (a symptom of a lack of oxygen);
- Persistent or too frequent nausea (may be accompanied by vomiting);
- Development or exacerbation of ulcers and gastritis;
- Disruptions in the reproductive system, which can cause erosion, and even lead to infertility.
Daily rate
This indicator directly depends on the age of the person:
- From 0 to 6 months - 400 mg;
- From 0.5 to 1 year - 700;
- From year to 3 - 1300;
- 4 to 8 - 3800;
- From 14 to 18, as well as pregnant women - 4700;
- Adults - over 4,700;
- Breastfeeding - 5100.
The lowest daily dose for adults (over 18 years old) is 2 g. It is recommended to add your age to this figure. For example, a 35-year-old man should add 35 mg. For everyone whose work is related to physical labor (especially athletes), it is not recommended to consume less than 3 g of potassium per day, and ideally up to 5 mg.
This important macronutrient can be found in both animal and plant foods:
- All types of legumes (in soy - 1800 mg / g, beans - 1060, peas - 900, and in lentils - 700);
- Potatoes - 430;
- Beets - 160;
- Cabbage - 150;
- Carrots - 130;
- Seaweed (kelp) - 970;
- Bread - 240;
- Most fresh fruits (in watermelons and melons, apples, bananas, citrus fruits, grapes, avocados);
- Dried fruits (raisins - 860, dried apricots - 1720, prunes - 865);
- Most nuts (almonds - 750, peanuts - 660, hazelnuts - 720, pine nuts - 630, cashews - 555, walnuts - 480);
- In milk - 130;
- In beef - 240;
- In fish - 165;
- Contained in tea.
For more complete and detailed information, you can view the table of potassium in food. Consider the fact that this macronutrient has a high digestibility (up to 95%), but it is also easily excreted along with decay products (through urine, sweat, intestinal secretions).
Detailed table of potassium content in foods
| apricots | 340 |
| avocado | 444 |
| pineapple | 124 |
| oranges | 166 |
| watermelons | 1705 |
| artichokes | 375 |
| bananas | 390 |
| beans | 1020 |
| broccoli | 320 |
| ham | 205 |
| grape | 215 |
| Cherry | 289 |
| burgers | 250 |
| cabbage | 150 |
| cauliflower | 360 |
| potato | 470 |
| kohlrabi | 420 |
| fried sausage | 320 |
| onion | 250 |
| carrot | 310 |
| figs | 200 |
| nectarine | 167 |
| peach | 150 |
| rhubarb | 310 |
| plums | 85 |
| dates | 510 |
| apples | 108 |
| eggs | 140 |
| cocoa powder | 1660 |
| almond | 780 |
| tea | 2367 |
| dried apricots | 1876 |
| whole bean coffee | 1750 |
| wheat bran | 1150 |
| raisin | 1020 |
| Pine nuts | 760 |
| almond | 740 |
| peanut | 740 |
| sunflower | 700 |
| walnuts | 440 |
| buckwheat | 380 |
| oat groats | 350 |
| whole milk | 140 |
| Wheat flour | 140 |
| rice | 100 |
| hard cheese | 100 |
| beef | 100 |
| pork | 100 |
| herring | 90 |
Potassium-rich foods are essential for long-term dieters. Especially if the process was accompanied by the intake of diuretics or laxatives. Avid athletes are another category in need of additional intake of this element. It is recommended to drink special drinks fortified with potassium after each workout. This will help avoid deficiency. After prolonged exposure to the sun (for example, the beach) or suffered colds, accompanied by fever and high sweating, you will also have to replenish the amount of potassium to normal.
conclusions
Never forget that every medal has a flip side. Despite its importance to our health, potassium can do both good and bad. Therefore, it is so important to comply with the norm, avoiding its imbalance in any direction. Indeed, first of all, we ourselves must take care of our health.
Potassium- an important chemical element for the body. It supports the normal functioning of various systems - musculoskeletal, excretory, nervous, cardiovascular. Also, without it, the normal course of many other processes in the body is impossible. Although the mineral is found in a large number products and is well absorbed, the problem is that this element is quickly excreted in sweat and urine. Therefore, it is necessary to maintain the balance of potassium and prevent the development of its deficiency.
Role for the body
Potassium is one of the 12 most important trace elements for humans involved in internal processes. Up to half of all salts in the body are represented by its compounds.
On the basis of foods high in potassium, nutritionists have created a therapeutic "Diet No. 10". This is a specially selected diet that is prescribed for patients with heart and vascular diseases. This diet is also used in the treatment of certain psychological disorders.
The trace element has a number of positive effects, the main of which are as follows:
- Normalization of water-salt balance. Potassium helps to distribute fluid entering the body. It is also necessary to remove excess moisture and salts. This prevents the development of edema and maintains normal pressure.
- Antiarrhythmic effect. Potassium is essential for the formation of electrical potentials in the heart. Another trace element affects muscle contractions and prevents the development of arrhythmias during intense physical exertion.
- Hypotensive action. Potassium eliminates vascular spasms and normalizes the functionality of the entire cardiovascular system.
- Reducing fatigue and strengthening immunity. The trace mineral helps to increase the body's endurance and significantly reduces the risk of chronic fatigue. This property of potassium is especially important for children and the elderly.
Video: Potassium (K) - Health Benefits, Deficiency and Excess, Potassium-Rich Foods
Importance for athletes
Potassium-rich foods are the main sources of energy for those who lead an active lifestyle or are involved in professional sports. With increased physical training, the heart and blood vessels experience at least a double load. Potassium is excreted along with sweat, but an athlete's body should have enough of this element during exercise. It is he who normalizes cardiovascular activity, protects internal organs from various diseases, including stroke. Potassium also helps to restore strength faster after training by participating in the work of the neuromuscular system. This microelement is always enriched in sports drinks that are drunk after classes.
Daily consumption rate
Potassium intake rates are determined based on the person's age. The recommended daily dosage for children is 15-30 mg per 1 kg of body weight. The minimum amount of potassium that an adult must consume daily is 1 g per kilogram of body weight.
The optimal daily dose of potassium, established by doctors, is 2 g / kg of body weight per day for adults, and for professional athletes and people leading an active lifestyle - 3 g / kg of body weight. For the period of active exercises to gain muscle mass daily requirement increases to 4-5 g / kg of weight. If for a long time a trace element enters the body in volumes that are less than recommended, a severe form of hypokalemia develops, which is fraught with negative consequences for the whole body.
The need for potassium varies with the season. With the arrival of spring, the level of the trace element decreases as much as possible. Therefore, it is necessary to carefully compose the diet, including potassium-containing foods in it. In the fall, some may even develop an excess of the micronutrient. During this period, there is no need to make changes to the usual
or take vitamin and mineral complexes.
It is especially important to monitor the level of potassium in the body in diseases of the heart and blood vessels. This trace element stimulates the elimination of excess fluid and maintains a normal water level in the tissues.
Causes, symptoms and consequences of potassium deficiency
Lack of potassium in the body is called hypokalemia. The following signs indicate it:
- heart rhythm disturbances;
- swelling;
- constipation;
- low pressure;
- irritability;
- trembling in the arms, legs;
- impaired coordination of movements;
- muscle weakness and pain;
- severe fatigue;
- drowsiness;
- frequent seizures;
- general malaise.
With chronic potassium deficiency, there are dysfunctions of the heart, kidneys and adrenal glands, metabolism. A person constantly feels tired, nervous exhaustion, hypoglycemia, and neurological pain are manifested.
Pregnant women with potassium deficiency also experience nausea with vomiting, frequent urination, confusion, and shallow breathing.
The reason for the lack of potassium is often intense physical activity, which is accompanied by profuse sweating, and with it, it is removed and important mineral... Hypokalemia can also develop against the background of stress, insufficient intake of a trace element with food or an addiction to foods rich in sodium, due to the intake of diuretics, laxatives, hormonal drugs, which cause significant fluid loss. The absorption of potassium is also hampered by drinking alcohol, drinking coffee and sweets in large quantities. People usually try to cheer up with a cup of aromatic coffee, but with hypokalemia, this only exacerbates the situation. The drink flushes the trace element out of the body, so that the person feels tired.
Potassium deficiency leads to chronic fatigue, blood pressure disorders, heart attacks. Against the background of hypokalemia, it is possible to develop gastric ulcer and duodenal ulcer, erosion of the cervix. The skin becomes dry and the hair color dull. During pregnancy, the state of hypokalemia poses a serious threat of miscarriage.
In children, with a lack of potassium, diarrhea and vomiting occur, and paralysis is possible. If these symptoms are detected, it is imperative to check the level of a trace element in the body.
Why does an overdose occur and how is it dangerous?
The causes of excess potassium in the body (hyperkalemia) are:
- violation of potassium metabolism;
- redistribution of a trace element in organ tissues;
- unhealthy diet without restrictions on the consumption of foods with potassium;
- insulin deficiency conditions;
- acute nephritis (adrenal insufficiency);
- long-term intake of potassium-containing drugs, the need for which was not;
- long-term adherence to the potato diet.
An excess of a trace element is indicated by characteristic signs:
- increased urination;
- sweating;
- muscle paralysis;
- colic;
- excitability;
- arrhythmia.
It is important to pay attention to these symptoms in time, to reduce the potassium content and maintain it at a normal level in the future. Otherwise, there is a risk of developing diabetes mellitus.
With a severe overdose, the functions of the heart muscle are impaired. Potassium salts are deposited in the ligaments, and this is fraught with the development of urolithiasis. In case of poisoning with a potassium drug, paralysis of the limbs is possible. A dose of 6 g is toxic to humans, and a single intake of 14 g is fatal.
Food sources
Potassium is found in a large number of foods, but foods of animal origin are the richest in this mineral. A large amount of the trace element remains in the water. Therefore, it is better not to soak or boil potassium-containing foods, but to steam them. Many of them can be eaten raw. If you still need to boil the product, you should use the minimum amount of water.
The main sources of potassium are green tea, cocoa and dried apricots. Slightly less of it in cheese and milk.
A complete list of plant sources of potassium looks like this:
- cereals - oatmeal, millet, buckwheat;
- legumes - peas, soybeans, beans;
- vegetables - carrots, potatoes, zucchini, beets, tomatoes, cucumbers, radishes, pumpkin, cabbage;
- fruits - citruses, apples, bananas, melon, avocado, kiwi, apricots;
- dried fruits - dried apricots, raisins, prunes, figs;
- berries - red currants, lingonberries, cranberries, viburnum, blueberries, watermelon, grapes;
- nuts - almonds, peanuts, pine nuts;
- mushrooms - chanterelles, porcini, boletus.
Fruits and vegetables contain the maximum amount of potassium at the time of natural ripening.
Sources of trace minerals of animal origin are:
- dairy products - cottage cheese, kefir, milk, cheeses;
- offal - liver;
- meat - lamb, beef;
- chicken eggs.
These foods should be included in the diet to maintain normal potassium levels. The need for this mineral increases with intense physical exertion and with the onset of spring. It is especially important to maintain the balance of potassium in the presence of diseases of the heart and blood vessels. A sufficient amount of this substance in the body is important for their proper functioning, as well as for the normal functioning of many other organs and systems.
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What amount of potassium should enter the human body daily
Russian experts consider the required amount of this trace element, based on its molar concentration in the blood. In their opinion, a child under 1 year old should have from 4.1 to 5.3 millimoles of potassium in a liter of blood (that is, approximately from 0.16 to 0.21 grams, since 1 mole of potassium is approximately 39 grams). At the age of 1 to 14 years - from 3.4 to 4.7 millimoles per 1 liter, and in a person over 14 years old - from 3.5 to 5.5 millimoles per 1 liter.
US specialists prefer to use a different counting system. They recommend that people over the age of 18 get at least 2 grams of potassium daily, provided that they are not engaged in heavy physical labor. For people who spend a lot of energy (metallurgists, movers, farmers, athletes, etc.), the rate should be increased depending on the degree of physical activity - from 2.5 to 5.0 grams of potassium.
What benefits and harms can this trace element have? With a lack of potassium, a person experiences fatigue, apathy, his immunity decreases, the work of the endocrine glands and kidneys deteriorates, his working capacity decreases. Interruptions in the work of the cardiovascular, digestive and respiratory systems may begin. An excess of potassium manifests itself in the form of symptoms such as:
- irritability;
- sense of anxiety;
- muscle weakness;
- frequent urination;
- intestinal colic;
What foods contain the most potassium
There is a lot of potassium in legumes: for example, in 100 grams of beans there are about 1000 milligrams, in 100 grams of peas - about 800 milligrams. 100 grams of wheat bread contains approximately 240 milligrams of potassium. A lot of potassium is also found in foods such as:
- raisin;
- walnuts;
- apricots;
- watermelons;
- apples;
- bananas;
- grape;
- citrus fruits;
- kiwi.
Potatoes, cabbage, carrots, beets are rich in potassium. Of animal products, there is a lot of potassium in beef - about 240 milligrams per 100 grams, some types of sea fish (about 160 milligrams per 100 grams), milk (about 150 milligrams per 100 grams).
It is advisable to introduce potassium-rich animal products into your diet, since plant foods contribute to the elimination of another essential trace element from the body - sodium. Also, some products contain potassium phosphate (E340), which is used as an acidity regulator.
A source
Potassium
Why potassium is useful and harmful
A lack of potassium leads to:
Apathy.
- Reduced immunity.
- Fatigue.
- Renal failure.
The risk of developing diabetes.
- Muscle weakness.
- Anxious feelings.
- Frequent urination.
- Colic bowel.
Where is potassium found
Corn on the cob.
- Avocado fruits.
- Swiss cheese.
- Green beans.
- Beet.
- Lentil groats.
- Dried apricots.
- Soy.
- Peas.
- Melon.
- Baked potato.
- Spinach.
- Mushrooms.
- Seaweed.
- Yogurt.
- Prunes.
- Cod.
- Raisin.
A source
Potassium is found in half of body fluids
Potassium deficiency in the human body is very easy to diagnose by a number of characteristic symptoms.
Lack of potassium. Symptoms
- Increased fatigue
- Exposure to stress
- Bruising on the body
- Muscle pain, cramps
- Capillary formation
Potassium deficiency is very easily and imperceptibly formed due to increased physical exertion, with the use of a small amount of foods containing potassium, with the abuse of alcohol, sweets and morning coffee, which flushes potassium from the body.
In order to make up for the lack of potassium in the human body, it is enough to follow simple tips:
- Eat foods rich in potassium
- Get regular, moderate physical activity
- Normalize your daily routine
The simplest food product that replenishes the lack of potassium in the body is millet porridge.
It must be introduced into the diet as one of the main dishes.
Potassium-rich foods
Lack of potassium can be replenished with a simple drink made from water (1 cup), honey (1 teaspoon) and apple cider vinegar (1 teaspoon). The drink is best consumed in small portions between meals.
Potassium preparations also help to fill the lack of potassium, but in the absence of a direct medical prescription for the use of such drugs, it is better not to abuse them, so as not to provoke an excess of potassium, which more dangerous than a deficit... Therefore, it is safer to consume foods with potassium.
The highest potassium content is found in honey and apple cider vinegar.
They are followed by yeast and wheat bran. However, the most popular and widespread products are: dried apricots, raisins, potatoes.
Sources of potassium
- Vegetables (cucumbers, tomatoes, radishes, carrot root, zucchini, cabbage, pumpkin, garlic, onion, red pepper)
- Fruits and berries (bananas, oranges, watermelon, melon, apricot, cranberries, raspberries, viburnum, currants, lingonberries)
- Nuts (cashews, almonds, hazelnuts, peanuts, walnuts)
- Dried fruits (dried apricots, raisins, prunes, figs)
- Cereals (oatmeal, millet groats, lentils)
- Legumes (beans, peas)
- Mushrooms (chanterelles, porcini, boletus)
- Fish
- The liver
- Curd
You can make delicious mashed potatoes and salads from vegetables and fruits, and instead of ordinary bread, use cereal bread or rye bread. When preparing dishes from potassium-containing products, it should be remembered that potassium is absorbed best when consumed fresh or raw, and if heat treatment is necessary, it is better to give preference to steaming or in the oven.
You should not soak foods containing potassium for a long time, since potassium is washed out of them with prolonged soaking. Do not leave vegetables and fruits chopped for a long time - this leads to a loss of potassium. When shopping for food, choose fresh, undamaged food.
A source
Potassium is one of the seven important macronutrients, along with calcium, magnesium, phosphorus, sodium, chlorine and sulfur. A person needs at least 100 mg of potassium daily to maintain key body processes.
High potassium intake is associated with a lower risk of death from a variety of causes. Potassium is associated with decreased blood pressure, risk of stroke, protection against muscle loss, reduced kidney stone formation.
The main functions of potassium in the body include regulating water balance and controlling the electrical activity of the heart and other muscles. Potassium is an electrolyte that counteracts the effects of sodium, helping to maintain normal blood pressure and acid-base balance.
There are various potassium supplements available on the market, but food is still the best way to get vitamins and minerals. It is also important to remember that you should not focus on one particular food for getting the required vitamin or mineral, the synergy of many foods is important.
It has been proven that supplements of certain nutrients do not provide the same benefits as consuming these nutrients with food.
It is important to focus on getting the daily allowance potassium from food and only then use supplements as a backup source.
Possible health benefits of potassium
Blood pressure and cardiovascular disease: Inadequate potassium intake has been linked to high blood pressure and cardiovascular disease. Most people know that low sodium intake is essential for lowering blood pressure, but adequate potassium intake is just as important.
Increasing potassium intake and decreasing sodium intake is a very important change in a person's diet to reduce the risk of cardiovascular disease. One study found that people who consumed 4069 mg of potassium daily had a 49% lower risk of dying from coronary heart disease compared to people who consumed less potassium (about 1000 mg per day).
Bones and muscles: Potassium-rich foods contribute to an alkaline environment in the body, in contrast to acidosis, which is caused by the so-called "Western" diet. Metabolic acidosis is associated with a diet rich in acid-increasing foods such as meat, dairy products, and processed cereals. All this leads to the release of nitrogen, loss of bone mineral density and muscle atrophy.
Potassium-rich foods
Potassium is found in many whole, unprocessed foods. The best sources of potassium include leafy greens, avocados, tomatoes, potatoes, beans, and bananas. Processing significantly reduces the potassium content of food. Therefore, a diet high in processed food products is most likely low in potassium.
Many processed foods are high in sodium, and as sodium intake increases, it is important that you get enough potassium to negate the effects of sodium on blood pressure. Fruits and vegetables with every meal guarantee a high potassium content.
Avocado is a great source of potassium. Half an avocado contains 602 mg of the mineral.
- Half an avocado: 602 mg
- Medium banana: 422 mg
- 10 small mushrooms: 415 mg
- Cooked spinach, ½ cup: 419 mg
- Canned White Beans, ½ cup: 595 mg
- Pumpkin, cooked, 1/2 cup: 448 mg
- Medium pear: 333 mg
- Medium mango: 323 mg
- Medium orange: 300 mg
- 30 grams pistachios: 310 mg
- Raw melon, 1 cup: 417 mg
- Large peeled potatoes, baked: 845 mg
Potential risks of high potassium intake
In people with healthy kidneys, excess potassium is excreted in the urine without any harmful side effects... There are occasional cases of potassium toxicity, but they are all caused by the intake of potassium supplements, not food.
Consuming too much potassium can be harmful to people whose kidneys are not fully functional. Some sports supplements and salt substitutes are high in potassium and can cause cardiac arrest due to the effects of potassium on the heart.
A source
Potassium- one of the valuable mineral elements that helps the heart muscle to work in the correct mode. Also, the use of potassium with food in food gives the muscles elasticity, due to this, our muscles work as they should, and not tear. The lack of this element has a detrimental effect on the state of health, it can even lead to death. The benefits and harms of potassium for the body, potassium - in which foods we learn the most from reasoning.
Why potassium is useful and harmful
The benefits of potassium for human health lie in the well-functioning of the heart muscle, the correct contraction of skeletal muscles, assistance to brain activity, regulation of the water balance in the body, the supply of oxygen to the brain, and assistance with many allergic reactions.
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A lack of potassium leads to:
Apathy.
- Reduced immunity.
- Fatigue.
- Deterioration of the endocrine glands.
- Renal failure.
- Decreased performance.
- Interruptions in the cardiovascular, digestive and respiratory systems.
Excess potassium manifests itself as:
The risk of developing diabetes.
- Muscle weakness.
- Anxious feelings.
- Irritability for various reasons.
- Frequent urination.
- Colic bowel.
Where is potassium found
Every day, a person should take 1800 to 5000 mg of potassium with food. The dose is non-final and the options depend on height, weight, age, and so on.
The richest foods in potassium:
Corn on the cob.
- Avocado fruits.
- Swiss cheese.
- Green beans.
- Beet.
- Lentil groats.
- Dried apricots.
- Soy.
- Peas.
- Melon.
- Baked potato.
- Spinach.
- Mushrooms.
- Seaweed.
- Yogurt.
- Prunes.
- Cod.
- Raisin.
Potassium loss can also occur with vomiting, diarrhea, strenuous physical exertion to sweat, and when using diuretics. Caffeine, sugar and alcohol also contribute to the elimination of potassium from the body, which leads to a deficiency of the element. Elderly people especially suffer from a lack of potassium, they have exacerbated heart diseases, there are statistics that die from this. For a more complete assimilation of potassium from food, you should not subject them to heat treatment, and for the greatest preservation of trace elements, you need to steam them.
Follow the advice and stay healthy.
Potassium was first discovered in 1807 in England and is a soft white metal. The name "potassium" originates from the Arabic language - "al-kali" is translated as "plant ash". The discoverer gave the element the name "potash". In a free state, potassium practically does not occur, since it has high chemical activity.
Potassium is found in all plants, and especially a lot of it in fruits.
In medicine, potassium salts are used as diuretics and laxatives (wine-potassium salt, nitrogen-sodium salt). Permanganate, iodide, potassium bromide, orotate, asparaginate and other compounds are widely used.
Potassium requirement
Adults - 2.5 g;Children 16-30 mg per 1 kg body weight;
Pregnant women - 3.5 g
Athletes and people exposed to intense physical activity – 5 g.
It must be remembered that the required minimum is 1 g, toxic dose of potassium - 6 g, and lethal - 14 g.
It should be borne in mind that seasonal changes affect the potassium content - for example, it is most in the body in the fall, and half as much in the spring. In total, the body contains about 170 g potassium. Bioavailability is 90-95% .
Potassium functions in the body
Ensuring the constancy of acid-base balance;Maintaining a stable composition of the cellular fluid;
Participation in the regulation of intercellular contacts;
Maintaining bioelectric cellular activity;
Participation in the regulation of neuromuscular conduction;
Maintaining normal heart function;
Ensuring normal water-salt balance and osmotic pressure;
Participation in the regulation of protein and carbohydrate metabolism;
Ensuring normal blood pressure levels;
Maintaining stable kidney function;
Maintaining the concentration of magnesium - an essential element for the functioning of the heart.
Potassium prevents sodium salts from accumulating in cells and blood vessels, removes excess water and helps to get rid of edema. With a sufficient intake of potassium in the body, the brain is better supplied with oxygen, mental clarity, physical strength and endurance increase.
Thanks to this element, the electrical activity of the brain is maintained, the nervous tissue functions normally, and the skeletal and cardiac muscles contract.
Potassium irritates the mucous membranes and increases the tone of smooth muscles (intestines and uterus), which is why its compounds are used as laxatives. Potassium-based preparations dilate the vessels of the internal organs and constrict the peripheral vessels, and this increases the flow of urine.
Potassium deficiency
Potassium deficiency is a rather serious problem, since the lack of this essential element affects the normal functioning of the heart, provoking heart attacks.Causes:
Insufficient intake of potassium into the body;
Potassium metabolism disorders;
Excessive excretion of potassium from the body under the influence of various drugs (hormonal, laxative, diuretic);
Pathology of the kidneys, skin, intestines and lungs;
Mental overload, constant stressful situations;
Excess in the body of elements such as sodium, rubidium, thallium, cesium.
Lack of potassium is also provoked by magnesium deficiency and alkalization of the body (alkalis are antipodes of acids).
Deficiency symptoms: Muscle weakness;
Feeling tired, depressed, mentally exhausted;
Weakening of the body's defenses and a decrease in its adaptive capabilities;
Disorders in the myocardium: both metabolic and functional. Heart attacks, changes in heart rate are possible. (The work of the heart is so closely related to potassium that by its level in the blood plasma one can say with sufficient confidence about the state of the heart muscle and the likelihood of seizures in the near future);
Violations of normal blood pressure indicators;
Respiratory system disorders, rapid breathing;
Brittle skin and dry hair, peeling of the skin;
Disorders of the adrenal glands;
Nausea, vomiting, frequent diarrhea;
Gastritis and stomach ulcers;
Poor healing of wounds and skin lesions;
Miscarriage during pregnancy, inflammatory diseases of the cervix.
Potassium deficiency correction:
Limit mental and nervous overload as much as possible;
Organize the correct work schedule;
Limit the intake of pharmacological drugs;
Eliminate the consumption of unnatural drinks (carbonated sweet lemonades, "Cola", "Fanta", etc.);
Limit salt intake (however, you can not refuse it altogether);
Start taking potassium supplements, but only after consulting your doctor.
Overdose
An overdose of potassium most often occurs in case of accidental poisoning with potassium compounds. The mechanism of toxic damage is as follows: water is "attracted" to the places of accumulation of potassium, which leads to dehydration of tissues and dysfunction of cells. Inflammation of the renal tubules and their necrosis may develop. Hormonal changes are frequent. The accumulation of potassium in the blood (with a concentration of more than 0.06%) can lead to serious consequences, and if this figure exceeds 0.1%, death will occur. Long-term use of medicinal drugs with potassium causes weakening of the heart muscle.Causes:
Excessive intake of potassium preparations into the body, the use of "bitter" mineral medicinal waters, a long potato diet;
Redistribution of potassium within the body between tissues;
Impaired regulation of potassium metabolism;
The release of potassium from cells in large quantities (with tissue crushing syndrome, cell destruction);
Lack of insulin;
Renal failure, frequent pyelonephritis and glomerulonephritis;
Hormonal disruptions.
Symptoms:
Muscle weakness, neuromuscular disorders;
Irritability, tearfulness, irritability, sweating;
Heart rhythm disturbances;
Intestinal colic, alternating constipation and diarrhea;
Frequent urination
A constant feeling of thirst, symptoms of incipient diabetes mellitus;
Skeletal muscle paralysis.
Correction of potassium overdose:
Limit your intake of potassium-containing foods;
Take measures to normalize potassium metabolism;
Start treatment for comorbid conditions. All measures for the prevention and treatment of pathologies should be taken only by a doctor.
A visit to a cardiologist is a must!
Most potassium is found in the following foods:
meat (especially liver);
tomatoes;
legumes and potatoes;
apricots (especially in dried apricots), grapefruits, kiwi, avocados, citrus fruits, grapes;
bananas, melon, prunes;
spinach, cucumbers, lettuce, parsley, horseradish, asparagus;
oat groats, lentils, rye bread;
peanut butter.
Beverages:
Black tea;
cocoa;
milk.
To preserve the maximum potassium in foods, either steam them or boil them in a small amount of water. Fresh fruit is best, and dried fruit in winter. It is strongly not recommended to consume potassium in the form of chemical compounds, this can lead to severe irritation of the gastrointestinal tract, and in large doses can lead to serious consequences.
Interaction with substances
Potassium can interact with a variety of substances, as a result of which a violation of its metabolism is possible. So, the absorption of potassium is prevented by excessive consumption of coffee, alcohol, sugar, cortisone preparations, colchicine, laxatives.Potassium is intensively excreted by the kidneys when taking certain diuretics and phenolphthalein.
Potassium can be displaced from tissues by sodium, rubidium, cesium, and thallium.
Vitamin B6, neomycin, sodium enhance the absorption of potassium. If there is a deficiency of potassium and sodium in food, then the content of lithium in the body increases.
Thus, when taking any potassium preparations, you must take into account the volume of potassium-containing products that you consume, and also know the peculiarities of its interaction with other drugs. Remember to carefully read the instructions for any medication you intend to take. Then you will be insured against overdose or deficiency of this trace element.
This element is just a miracle, thanks to it the seeds grow, the leaves turn green, the fruits grow, we are waiting for the harvest. For the human body, potassium is an important macronutrient for every cell, without it there is no life.
In its pure form, potassium is obtained only in the laboratory; in nature it is combined with other elements. Potassium compounds are found in different foods, thanks to which we get this valuable element.
What is the important role of potassium in the human body?
Potassium functions in the body
What are the functions of potassium in the body?
- Regulates water and salt processes, prevents edema from appearing.
- Normalizes blood pressure.
- Prevents anemia.
- Promotes correct heart rhythm.
- Improves the supply of oxygen to the brain.
- Eliminates vascular spasms.
- Increases the body's endurance.
- Vital for nervous system.
- Plays a major role in the transfer of neutralized ammonia to the excretory system. Eliminates ammonia poisoning and is needed for the full activity of the kidneys.
- Participates in the synthesis of proteins, the generation of energy, the production of insulin by cells of the pancreas, and other vital processes.
What foods replenish the lack of potassium in the body?
Potassium in foods:
When cooking, 60% of potassium goes into the water, if you cook soup, then this is good, but vegetables for a side dish are best eaten raw or steamed.
Beef liver, so as not to lose potassium, it is better to stew.
In bananas, potatoes, carrots, cabbage, there is also vitamin B6, which contributes to the complete absorption of potassium.
There is more macronutrient in dried fruits than in fresh ones.
What products do we get the item with?
- beans;
- cabbage;
- potato;
- dried apricots;
- melon;
- kiwi;
- bananas;
- citrus;
- broccoli;
- avocado;
- a fish;
- milk;
- chocolate;
- grape;
- liver.
Potassium ingested with food is absorbed almost completely.
Lack of potassium in the human body
What can cause a shortage of a valuable item?
What are the consequences of potassium deficiency in the body?
- From the side of the nervous system - memory impairment, apathy, drowsiness, loss of strength.
- From the side of the cardiovascular system - increased pressure, arrhythmia, vasospasm.
- On the part of the musculoskeletal system - muscle weakness, joint pain, convulsions.
- Swelling appears.
- Constipation.
- Bloating.
- Dry skin.
- Brittle nails.
- Loss of appetite.
The need for potassium in the human body
The need for potassium in the body depends on a number of reasons:
- body weight;
- physical activity;
- seasons, for example, in summer, the need for an element is high, since we sweat more;
- human health.
An adult needs potassium - 1100 to 5000 mg.
It is important to note that with a sufficient amount of potassium in a man's body, it reduces the possibility of death from a stroke.
But too much potassium can also be harmful.
Nervousness, pallor, heart rhythm disturbances appear. An overdose of potassium when taken with food is impossible, it appears in case of kidney disease and improper intake of potassium.
To find out if you have enough potassium, you need to conduct a laboratory test. Potassium deficiency is a decrease to 3 mmol per liter of blood.
Cake to replenish the lack of potassium in the body
Potassium bounty cake.
Take 175 g each:
- chocolate, better bitter;
- almonds;
- granulated sugar;
- butter.
Whisk in soft butter with five yolks. Melt the chocolate in a water bath, add butter with yolks, put chopped almonds.
Whisk the egg whites well and add. Pour the resulting mixture into a mold and place in the oven (180 degrees) for 45 minutes. When cool, cut into squares and enjoy the taste.
100 grams of almonds contains 807 mg of potassium.
Conclusion: potassium in the body is very important, try to avoid its deficiency, eat more foods with a trace element, eat vegetables for a side dish fresh or steamed.
Best regards, Olga.
The work of the heart and kidneys, the condition of the muscles and the nervous system, and even the activity of the brain depend on the amount of potassium in the body.
The human body is a complex system that works harmoniously due to the interaction and balance of many different substances. If the amount of any of the necessary substances becomes less than the norm, a number of violations may occur.
Potassium is constantly involved in many processes in our body. So lack of potassium accompanied by the occurrence of malfunctions in the operation of various systems and organs.
Why do we need potassium?
Potassium is found in our body in a fairly large amount. Together with sodium, it is responsible for the normal functioning of cell membranes. The potassium-sodium balance determines how well the muscular and nervous systems work.
Potassium is essential for the normal functioning of the heart, the maintenance of normal blood pressure and the efficient functioning of the brain.
Potassium is involved in the formation acid-base balance organism, the work of the liver, kidneys, and blood vessels depends on the amount of this substance in the blood plasma. It activates the enzyme systems of the body, prevents the accumulation of sodium salts, removes excess water.
The lack of this substance in the body is called hypokalemia. Hypokalemia can cause a serious malfunction in a system called a person.
Causes of hypokalemia
Hypokalemia is a sustained decrease in serum potassium below 3.5 mmol / L. The immediate causes of hypokalemia are considered:
- insufficient intake of potassium into the body
- excessive excretion of potassium from the body
- transfer of potassium from blood serum to cells.
We consume potassium in our diet on a daily basis. Our body is a flexible and fairly stable system. And if the intake of potassium decreases, usually its excretion in urine decreases accordingly. Therefore, a decrease in the "supply" of this substance is rarely the only cause of hypokalemia. More often this violation is caused by both insufficient intake and excessive excretion of potassium.
A decrease in potassium intake may be observed:
- With strict diets, in which there is little.
- During fasting.
- In geophagy - eating clay. The habit of eating clay existed among some nationalities. The lack of potassium in this case is caused by the fact that the iron in the clay binds potassium and prevents it from participating in the metabolic processes of the body.
The movement of potassium from the serum into the cells is temporary. In this case, potassium does not disappear from the body. But this diffusion of potassium into cells can aggravate hypokalemia if it is observed together with the excretion of potassium from the body.
The transfer of potassium into cells is possible:
- with an excess of catecholamines
- due to the administration of large doses of insulin
- with an overdose of folic acid and vitamin B12
Excessive potassium excretion occurs when:
- vomit
- diarrhea
- hyperglycemia
- hyperaldosteronism
- various disorders of the kidneys
- taking excessive amounts of diuretic drugs
When the potassium concentration falls below 3 mmol / L, symptoms of hypokalemia appear.
Symptoms of hypokalemia
With a lack of potassium in the body, the following can occur:
- muscle weakness and aching muscle pain
- increased fatigue
- drowsiness and apathy
- heart rhythm disturbance
- problems in the stomach and intestines
- shallow breathing
- nausea, vomiting
- paresis
- paralysis
All of the above symptoms occur due to the fact that the polarization of the cell walls increases and the excitability of the cells decreases. As a result, the balance of substances is disturbed.
Treatment of hypokalemia
If hypokalemia is detected, the first step is to find out the cause of the lack of potassium and eliminate it.
To replenish potassium reserves, drugs containing this substance are used. Most often prescribed potassium chloride but in some cases it is preferable to use potassium bicarbonate and potassium citrate.
Usually, medicines are prescribed by mouth in the form of tablets. For severe forms, intravenous administration may be recommended. But if hypokalemia is caused by the redistribution of potassium within the body, then potassium cannot be administered intravenously.
Prevention of hypokalemia
Eating fresh vegetables and fruits daily will help you provide your body with the right amount of potassium.