What food does potassium contain?

Along with sodium (Na) and chlorine (Cl) is one of the three nutrients that humans need in large quantities. The potassium content in the human body is 220-250 g. The bulk is in the cells, and only about 3 grams in extracellular fluids.

Potassium is the main mineral element of plant products.

Potassium-rich foods

Indicated the estimated presence of 100 g of product

Daily need

The daily need for potassium is 3-5 g.

Potassium demand increases with:

  • sports activities;
  • great physical and emotional stress;
  • excessive sweating and the use of diuretics;
  • drugs (lead to increased loss of potassium).

What food does potassium contain?

Useful properties of potassium and its effect on the body

Potassium together with chlorine (Cl) and sodium (Na) is involved in the regulation of water-salt metabolism, maintains a normal balance of tissue and extracellular fluids in humans and animals, a constant level of osmotic pressure, brings a significant alkalizing effect to acid-base balance along with sodium (Na), calcium (Ca) and magnesium (Mg).

What food does potassium contain?

Glucose is not converted to energy if there is a significant deficiency of potassium, because of which the muscles are without a source of energy and can not contract, which can lead to partial or even complete paralysis.

Potassium is involved in the reduction of muscles, regulates blood pressure and heart rate, provides the passage of the impulse through the nervous system. Potassium contributes to the removal of fluid from the body, warns against some forms of depression, improves oxygen supply to the brain, helps to get rid of toxins and even prevents strokes (magnesium (Mg) plays an important role for heart health).

What food does potassium contain?

In most physiological processes, potassium acts as a sodium antagonist (Na), therefore, to maintain good health, it is necessary that the ratio of sodium to potassium in the diet is 1: 2. Excessive sodium in the body is harmful to health and can be neutralized by adding additional amounts of potassium.

Digestibility

Potassium is well absorbed from the intestines, and its excess is excreted in the urine. In general, potassium is excreted in the urine in almost the same amount consumed.

Interaction with other elements

An increase in potassium concentration in the body leads to the excretion of sodium (Na). Magnesium deficiency (Mg) violates the absorption of potassium in the body.

Potassium deficiency and oversupply

Signs of potassium deficiency

  • muscle weakness, cramps, arrhythmia;
  • drowsiness, apathy;
  • loss of appetite;
  • nausea, vomiting;
  • decrease urination;
  • swelling;
  • constipation.

Observations have shown that an insufficient amount of potassium in the diet of men increases the likelihood of death in stroke by 3 times.

Signs of excess potassium

  • excitation;
  • pallor;
  • anemia;
  • violation of the heart;
  • increased urination;
  • violation of the sensitivity of the limbs.

Factors affecting the potassium content of foods

When boiling and soaking products, potassium goes into water and, if the resulting broth is not used, then potassium is lost along with the broth.

Why is excess potassium

Excess potassium in the body is possible with violations of the adrenal cortex, kidney disease. When taking drugs containing potassium, as well as, with excessive consumption of substitutes for table salt, which include potassium.

Why does potassium deficiency occur?

Eating foods that contain preservatives with sodium, as well as excessive amounts of salt, the main suppliers of sodium and insufficient consumption of fruits and vegetables, the main suppliers of potassium, is the main cause of the potassium deficiency in modern humans.

Although, with a varied dietary intake, the need for potassium can be fully satisfied, inadequate cooking leads to a lack of potassium in the body.

Prolonged use of diuretic drugs and herbs, as well as adrenal hormones, also leads to potassium deficiency.

Losses of potassium are observed with alcohol abuse.

Caffeine helps to increase the output of potassium from the body, the poet coffee lovers need to receive additional potassium.

The scourge of modern society – stress leads to increased sodium (Na) retention in the body, which can cause a health deficit of potassium.

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