Potassium is the most important micronutrient that the human body needs so much for healthy functioning. Without potassium it is impossible to live, it regulates water-salt metabolism, and also maintains the balance of the acid-alkaline environment. From it at the cellular level depends on the vital activity of all organs and systems of the human body. Potassium is involved in stimulating the production of certain enzymes, helps reduce swelling, reduce blood pressure, remove toxins and toxins, and feed the brain with oxygen.
The role of potassium in the body
Potassium is extremely important for health, it:
- supports the defenses of the immune system;
- provide stable and proper operation of the heart;
- is responsible for the normal functioning of the muscular system;
- responsible for the condition of the skin, hair, nails;
- gives energy and vitality.
Deficiency of this microelement in the body is dangerous and can cause serious life-threatening diseases. Because of the lack of potassi
Also the lack of potassium causes the following health problems:
- mental activity is significantly reduced;
- there is a rapid fatigue, a decline in strength;
- skin diseases appear or worsen;
- there is a violation of thermoregulation, it throws in heat, then in cold;
- the immune system suffers, the body becomes susceptible to a variety of infections;
- muscles ache, they are cramped
- there are abnormalities in the work of the gastrointestinal tract, disorders of the stool;
- sleep becomes sensitive, restless, insomnia appears;
- joints begin to hurt, as with arthritis;
- blood pressure "jumps";
- progressive nervous exhaustion begins.
You can prevent potassium deficiency by taking special medications or dietary supplements, or simply include in your daily diet products with a high content of this microelement. In a day an adult should receive at least 2-2.5 mg of potassium, and the child's need for it is 16-30 mg per 1 kg of body weight.
Those who sit on a low-calorie diet, athletes and elderly people fall into the risk zone - they need to carefully monitor the balance of potassium in the body and constantly consume potassium-rich foods. The needs for potassium are individual and depend on many factors: body weight, physical activity, nutrition, physiological state.
The loss of potassium is facilitated not only by a meager and unbalanced diet, its deficit can lead to intense physical activity, severe stressful situations, alcohol abuse, sweets.
Symptoms of potassium deficiency
- constant fatigue, even after sleep, nervous exhaustion;
- bruises appear simply from a touch, the skin is strewn with vascular "asterisks;
- muscle pain, not related to physical activity;
- malfunctions in the heart, heart attacks;
- blood pressure jumps;
- gastritis and stomach ulcer;
- non-healing wounds, ulcers;
- dry, dull skin, brittle hair and nails.
Many people begin to struggle with fatigue with the help of coffee or power engineers, which, in turn, also contribute to the elution of potassium. It turns out a vicious circle, which significantly exacerbates the problem.
But not only the deficit of potassium negatively affects human health, this can lead to its excess. Excess potassium can cause kidney failure, as well as cause various bone diseases due to the fact that a high concentration of potassium leads to a lack of calcium. Therefore, saturating the body with potassium, it is necessary to include in your diet and foods with high calcium content. The balance between potassium and calcium should be strictly observed, especially as excess potassium causes more serious harm to the body. He must also be in balance with other trace elements - with sodium and magnesium, their correct ratio is necessary for the full functioning of the heart. Based on all this, self-medication is not worth it, it is better to contact a qualified doctor and follow his appointments.
Which foods contain potassium at the maximum volume?
Foods that contain potassium can be of both animal and vegetable origin, so they are conventionally divided into two groups. The first includes the liver, fish, cottage cheese, and the second - vegetables, fruits, cereals, greens, nuts.
The largest percentage of potassium in bees honey and apple cider vinegar .Often you can find such a popular way of satiating the body with potassium: in a glass of warm water you must dissolve a spoonful of honey and apple cider vinegar and drink in the morning on an empty stomach before eating. Also, a lot of potassium is found in yeast and wheat bran.
As you know, dried fruits are rich in potassium, most of all this trace element in dried apricots, izume, figs, prunes. But it is best to use them in autumn and winter, and in the warm season to switch to fresh vegetables, fruits, berries: bananas, red currants, lingonberries, cucumbers, tomatoes, radishes, carrots, zucchini, pumpkin, cabbage.
Nuts are also an excellent source of potassium, most of it is found in almonds, pine nuts, peanuts. In walnuts and cashews, potassium is also available, but in much smaller quantities.
Quantitative content of potassium in products( mg per 100 g)
Tea - 2480 mg
Cocoa powder - 1689 mg
Coffee beans - 1600 mg
Raisins - 860 mg
Spinach - 774 mg
Peas - 731 mg
Walnuts - 664mg
White fresh mushrooms - 468 mg
Fresh mackerel - 443 mg
Buckwheat cereal grains - 380 mg
Brussels sprouts - 375 mg
Kohlrabi cabbage - 370 mg
Peaches - 363 mg
Groats of oatmeal - 362 mg of
Groats of "Hercules"330 mg
Apricots - 305 mg
Ground tomatoes - 290 mg
Beets -288 mg
Apples 278 mg
Garlic 260 mg
Green onion 259 mg
Green peas 258 mg
Grapes 255 mg
Radish 255 mg
Eggplants 238 mg
Carrots yellow 234 mg
Salad 220 mgWheat cereal - 211 mg
Bread table - 208 mg
Groats barley - 205 mg
Pumpkin - 204 mg
Carrots red - 200 mg
Orange, grapefruit - 197 mg
Cabbage - 185 mg