Potassium-rich foods

Potassium (K) is one of those minerals that is present in almost all food products. Vegetables, especially green leafy ones, and bananas are the most famous sources of this macroelement.

Lack of potassium affects the work of the heart, causing chronic fatigue. But the most interesting thing is that this mineral, acting on brain cells, causes a feeling of satisfaction and well-being.

The main advantages of potassium

Each time studies on this mineral confirm its vital role for humans. Again and again, scientists remind: K deficiency leads to hypertension, stroke, diabetes, gout, osteoporosis, rheumatism, and heart and intestinal pain. In medicine, there are cases when potassium deficiency provoked a significant memory impairment.

Activates the brain

K-deficiency, in the first place, affects the performance of the brain. This is due to the fact that the mineral helps to supply the brain cells with oxygen, without which the functionality of the organ is sharply reduced. The first signs of a macronutrient deficiency are fatigue and an inability to concentrate on important things. This condition usually continues until the elimination of potassium deficiency.

Protects the heart from disease

Adequate potassium intake will protect against the risk of heart disease and stroke. This nutrient is able to regulate blood pressure and heart rate, and therefore reduce the load on the arteries and heart muscle. It is important that many products containing K are excellent sources of antioxidants, which have a beneficial effect on the functioning of the heart and the whole body.

Strengthens muscles

Potassium plays an important role in the work of strengthening the muscles. If you want to build muscle or just maintain their health – pay attention to the foods rich in this mineral. Bananas, avocados, raisins and dried apricots at the cellular level affect the condition of the muscles. Potassium contained in them, contribute to a more rapid recovery of muscles, keeping it in good shape.

Regulates fluid level

The daily rate of potassium allows you to maintain the balance of fluid in the body, and this is necessary to ensure the health of all systems, maintain a stable weight and volume of the body. This ability is reminiscent of calcium and sodium, the “duties” of which also include control of the water balance in the body.

Stabilizes blood pressure

Disturbed by high blood pressure? You may not have enough potassium. This macro is able to relax the blood vessels, thereby reducing the pressure of blood flow in the arteries. Foods rich in potassium will help people with diabetes who are at risk for stroke or heart attacks to fight hypertension.

Strengthens bones

Not only calcium and fluoride are essential for bone health. The role of potassium cannot be underestimated. The human body is a set of systems and subsystems working in a complex. To maintain the functionality of the body requires a complete set of micro and macro elements. In particular, bone health depends on the balance of several minerals, including potassium. Regular consumption of foods rich in this macro-substance will protect against the development of osteoporosis.

Mineral antistress

The functioning of the whole organism, the well-being of a person directly depends on the health of the nervous system. Not the last role for nerve cells is played by potassium. Increased tension and nervousness can also be a signal of K deficiency. A lack of a mineral reduces the body’s ability to deal with stress, which over time can develop into hypertension and serious disorders in the functioning of the nervous system.

Accelerates Metabolism

Strictly adhere to a low-calorie diet, but the excess weight does not go away? It is possible that in this way the body signals an insufficient intake of potassium. Lack of a macronutrient slows down metabolic processes. It helps the body to break down and assimilate food, enhances the work of other minerals that are important for the adequate course of metabolic processes. Review your dietary intake, supplementing it with potassium-containing foods, and perhaps weight loss will not be long in coming.

Relieves muscle spasms

It is potassium that is a mineral whose lack is manifested by muscle spasms and cramps. Even the slightest imbalance of the mineral composition is manifested by pain and discomfort in the muscles.

Role for kidney

But in the relationship between potassium and kidneys, not everything is so simple. On the one hand, it is an important nutrient that reduces the risk of developing urolithiasis, since potassium salts can reduce acidity in the bloodstream. On the other hand, there is a category of people who are strictly forbidden to use potassium without medical supervision. These are people with kidney failure. They develop hyperkalemia against the background of the disease, the neglect of which can cause sudden cardiac arrest.

Potassium in food

Around the world, perhaps the most famous source of potassium is a banana. Meanwhile, there are many other products in which the content of this mineral far exceeds its concentration in an exotic fruit.

To begin with, it is important to note that most foods rich in potassium are among fruits (especially dried fruits) and vegetables. But this does not mean that beans, fish and dairy foods should be neglected – potassium reserves are also hidden in their composition. The menu is important to include chard, beans, chicken eggs, spinach and mushrooms. Such a diet will supply the body with a mineral in the amount of 150% of the daily norm. Other potassium-rich foods include potatoes, tomatoes, avocados, spinach, beans, peas, dried fruits (raisins, dried apricots, prunes), orange juice, fruits and berries (bananas, oranges, strawberries).

Given the concentration of potassium in products, they are usually grouped into:

• low content (contain less than 100 mg of the mineral per 100 g of product);
• with an average content of K (150-250 mg);
• with high content (251-400 mg);
• very saturated with potassium (more than 400 mg).

How to keep potassium in foods

Potassium belongs to minerals with relative stability during storage of fresh products. Minor changes in the concentration of the substance are possible after prolonged storage of food. Meanwhile, no additional measures need to be taken in order to “retain” potassium, for example, in fresh vegetables. But when in contact with water, the mineral almost completely passes into it. Keep the maximum content after heat treatment, will allow the traditional rules of cooking: minimum cooking time and as little water as possible. For example, dip vegetables in already boiling water or, instead of boiling, resort to baking.

How much potassium does a person need?

It is hard to imagine, but almost a quarter of a kilogram of an adult’s body is potassium. In total, the body contains from 220 to 250 g of this mineral.

Mostly it is concentrated in the composition of different types of cells, and approximately 3 gram – in the extracellular fluid.

The normal level of potassium in the blood of an adult is 3-5 mg-eq / l. The easiest way to provide yourself with this norm is to eat several fruits or vegetables rich in this mineral daily. However, this rule is not suitable for everyone: people with kidney failure or other kidney diseases should use potassium with extreme caution and under the supervision of a doctor.

It is also important to know that some medications can artificially increase the level of potassium in the body. First of all, it is spironolactone, triamteren, trimethoprim, sulfamethoxazole and some inhibitors. Potassium substitutes can also increase blood concentrations.

But diuretics and some drugs prescribed for heart failure, on the contrary, can trigger potassium deficiency. To reduce the concentration of the mineral is capable of salt (used in large quantities), coffee and alcohol. People with low levels of potassium should carefully monitor their daily diet and regularly consume foods rich in minerals. These are mainly fruits and vegetables.

In addition, it is important to know that in order to maintain the correct balance of nutrients, the amount of potassium and sodium intake must match the proportion 2 (K): 1 (Na), since sodium contributes to the rapid elimination of K. By the way, stress is one of the factors that drastically increases the concentration of sodium in the body. It is also important to monitor the level of magnesium – its deficiency prevents the normal absorption of potassium.

Almost all the potassium received from food is excreted from the body in the urine. Therefore, there is a need for daily replenishment of potassium reserves. The fact that a person is experiencing a lack of potassium can be signaled by weakness in the muscles, swelling, convulsions, and disturbances in the regularity of urination. Arrhythmias, apathy, sleep disturbances, and loss of appetite are also signs of K deficiency, which can eventually lead to a fatal stroke. But irritability, anemia, frequent urination and arrhythmia may indicate that a person is abusing foods rich in minerals or potassium supplements.

Take care of the quality of the daily diet, and then do not have to run around the doctors in search of the causes of indisposition.