Why does the body need potassium and what products contain it?
Why does the body need potassium and what products contain it?
Potassium is a trace element that helps the normal functioning of the nervous system, supports heart health and muscle tone. Potassium is an electrolyte, it has a small electric charge. Thanks to this, it activates various cellular and nervous functions in the body. Potassium also maintains the necessary level of fluid inside the cells and normal blood pressure, helps muscles contract.
Potassium was discovered in 1807 by the English chemist Humphrey Davy. The scientist isolated potassium from solid caustic potassium KOH by electrolysis. In its pure form, the substance is practically not found in nature. Potassium is the third largest mineral in terms of content.
Most people don't get enough potassium from food. It is estimated that less than 0.015% of adult Americans meet their daily micronutrient needs.
Products rich in potassium
Potassium is found in a wide variety of plant and animal foods and in beverages. Many fruits and vegetables are excellent sources, as are some legumes (e.g., soybeans) and potatoes. Meats, poultry, fish, milk, yogurt, and nuts also contain potassium. Among starchy foods, whole-wheat flour and brown rice are much higher in potassium than their refined counterparts, white wheat flour and white rice.
To avoid a lack of potassium, you need to adjust your diet.
Pitted apricots
If you eat half a glass of dried apricots, you can get 1101 mg of potassium. However, dried fruits often contain added sugar, so it is better to dry apricots yourself. Dried apries can be eaten instead of dessert, added to hot dishes or salads.
Avocado
Half of the skinless avocado (68 g) contains 345 mg of potassium. It is especially worth paying attention to those who suffer from high blood pressure. Often with such a problem, it is necessary to increase the amount of potassium in the body, while reducing the level of sodium (salt). Avocado is perfect in this situation: there is very little sodium in it.
Potatoes
This root crop should be baked together with the peel, because it contains a lot of potassium: one small potato contains about 610 mg. If you do not salt the dish, you can avoid an increased dose of sodium. Minimum benefit - in French fries, as they are fried in oil and contain a lot of salt. The amount of potassium in potatoes also depends on the soil in which it was grown.
Lentil
This type of legume is undeservedly forgotten, although it is rich in fiber, potassium, protein. If you eat one cup of boiled lentils, you can get 731 mg of potassium. It is better to soak lentils in water for half an hour, this will minimize the content of antinutrients in its composition. The canned product needs to be washed to reduce the amount of sodium.
Fish
Potassium is also found in some fish species. Half of the fillet (154 g) of boiled cod provides from 12% of the daily norm, and the same amount of cooked salmon - 21%. Fish also have polyunsaturated fatty acids that contribute to heart health.
Milk and dairy products
There is also a lot of potassium in milk. One cup contains 366 mg. Not everyone is ready to drink pure milk, so it can be added to tea or coffee. In one cup of coffee without milk 116 mg of potassium. Do not forget about dairy products: skimmed yogurt can bring the body up to 240 mg of potassium.
Prunes and plum juice
Due to the high fiber content and other chemical properties, many people eat prunes or drink plum juice to normalize digestion. One cup of juice contains 707 mg of potassium, and half a glass of dried prunes contains 699 mg. It also contains a lot of vitamins and antioxidants. Like purchased dried apricots, prunes should be checked for the amount of added sugar. There can be a lot of it in juices, because most often manufacturers do not use plums, but prunes.
Selected food sources of potassium are listed in Table 2.
Does Kich have a potassium deficiency?
Low potassium levels lead to increased pressure and increases the risk of kidney stones. Hypokalemia can be mild or severe. A small micronutrient deficiency causes fatigue, can lead to constipation, muscle weakness. Severe potassium deficiency threatens life and leads to the development of severe heart and kidney diseases.
What does an excess of potassium lead to?
Since symptoms of high potassium content may not appear at an early stage, blood tests should be taken regularly if you are at risk of this disease. If the result shows a high level of potassium, the doctor will select a suitable treatment plan. If the level is dangerously high, the doctor may prescribe hospitalization or dialysis.
How to recognize potassium deficiency in the body?
The reverse side of the coin is the lack of potassium in the body or hypokalemia. It can be recognized by the following symptoms:
Apathy.
Decrease in vitality and performance.
Rapid fatigue.
Muscle weakness.
Insomnia.
Decreased immunity.
Heart disorders (arrhythmia, tachycardia, bradycardia).
"Jacks" of blood pressure.
Breathing disorders.
Dryness and peeling of the skin.
Long healing of wounds and other injuries.
Dryness and brittle hair.
Deterioration of memory and attention.
Digestive disorders: constipation, frequent diarrhea, nausea, vomiting.
Acne rash.
Increased activity of the sebaceous glands.
Violations of glucose digestibility in the body (which leads to the development of diabetes mellitus).
Since some signs of hyperkalemia and hypokalemia are similar, in order to make the correct diagnosis, it is necessary to take blood for analysis to establish the potassium content in blood plasma.
Treatment of hypokalemia is carried out by introducing potassium drugs into the body orally or in the form of droppers.
Potassium is a viral mineral necessary for the normal functioning of almost all organs. Lack of substances in the body, leads to serious health problems, so the diet must contain products containing potassium in large quantities. And with diuretic drugs, you need to be careful not to cause hypokalemia.
Benefits of potassium for human health
The main function of potassium is to maintain the normal functioning of body cells. This is achieved through the interaction of potassium and sodium, which regulate the water balance in the cells. And cells consist of 80% water and with liquid deficiency begin to decrease in volume and function poorly.
Supports the normal concentration and physiological functions of another mineral - magnesium. Both substances normalize the heart muscle and strengthen blood vessels, making them more elastic.
Regulates blood pressure. Hypertension patients need to eat food rich in potassium, as it has been scientifically proven that this mineral reduces blood pressure. Many medicines for heart and pressure contain a mineral complex, which includes potassium, magnesium and other substances.
Prevents stroke. According to some scientific studies, daily consumption of potassium-rich food reduces the risk of stroke by almost 2 times. Mineral is necessary for those who have neurological problems and a tendency to stroke.
Improves brain activity. The mineral enhances the conduction of nerve impulses in the body and their transmission to the innervated organs. It also improves the supply of oxygen and glucose to the brain, thanks to which a person feels clarity of thinking, improved memory and attention.
Necessary for energy and endurance. The daily need of athletes for potassium is higher than that of other people, as most of the minerals leave the body together with sweat. With a lack of potassium, a person feels a decline in strength, a lack of energy.
Reduces the risk of cancer. In countries where residents consume a large amount of fruits, vegetables and herbs (that is, those products with high potassium content), there is a reduced incidence of cancer tumors.
According to some reports, potassium contributes to the preservation of calcium in the bones and prevents some diseases of the musculoskeletal system, such as osteoporosis, etc.
Since potassium has diuretic properties, it helps to remove excess fluid from the body and get rid of swelling. It also regulates the content of salts in the body and removes them together with the urine.