Potassium: micronutrient content in foods
Potassium in the human body is responsible for many processes.
It takes a role in metabolism within cells, regulates water-salt metabolism, affects pressure indices and acid-base balance.
Also, potassium is necessary for the work of the heart, because it is one of the microelements necessary for carrying out nerve impulses to the muscles.
As a reduced, and an increased amount of potassium in the human body is a violation, which must be dealt with.
General information and main functions
In the human body, this trace element, in relation to many others, is contained in large quantities.
90% of this substance is contained in the intracellular fluid, 8% – in the bone tissue and only 2% in the extracellular environment.
Normally, a healthy person has 50% potassium fluid and 15% sodium.
All sodium is in the extracellular environment.
It turns out that the salts of potassium and magnesium are antagonists, that is, microelements that displace each other.
The main functions of the body, which potassium directly affects:
- Responsible for the normal water balance. It, in turn, affects the proper work and rhythm of the heart, the activity of nerves and muscles;
The normal level of potassium in the body should be supported by everyone, but especially people who are actively involved in sports, are fond of diets or have moved beyond the age of fifty years.
Minor deviations in the greater or lesser side are painful conditions that require treatment or, at a minimum, nutritional adjustments.
Lack and excess of potassium
Hypokalemia– these are the conditions when the body of the micronutrient described does not suffice.
It can lead to malfunctions in some human systems.
It also affects the bone and muscle system, the processes of saturation of brain cells with oxygen.
In parallel, the activity of the liver and kidneys, endocrine glands decreases, hypertension may occur.
The main signs of a lack of potassium:
- Pain and muscle cramps;
- Constant fatigue;
- Pressure drops;
- Edemas that do not go away for a long time;
- The onset of allergies;
- Cardiac arrhythmia or paralysis of the respiratory muscles (with severe form of potassium deficiency, when its level falls below two mol / l).
The main reason for not lacking this element is the insufficient supply of potassium salts along with food.
Also, possible causes include the violation of potassium metabolism, the work of the excretory or endocrine system, even prolonged stress.
HyperkalemiaIs an overabundance of potassium in the body.
Like the lack of this substance, this condition can cause various disorders, even some diseases.
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The main signs of an overabundance of potassium:
- Increased feeling of irritation and anxiety;
- Numbness of the limbs, frustration of the limbs;
- Constant loss of strength and characteristic general weakness;
- Frequent urination;
- Violation of the rhythm of the heart;
- Intestinal colic.
An accurate diagnosis can be made only by a doctor, but if these symptoms are found, then an additional examination should be performed.
To correct the situation, shortcomings or an overabundance of potassium, you need to adjust your diet.
Это важно! The daily dose of the trace element for an adult healthy person should be 2-4 gram.
Products containing potassium
Generally speaking, the sources of this microelement are vegetables and fruits.
In addition to vegetables and fruits, a detailed list, which will result in lower, if necessary, increase the amount of potassium in the body in the diet of each day should include:
Other products that contain potassium in large quantities:
- Of fruits, you should especially look at apples and apricots, bananas, melon, kiwi and oranges. Also here include strawberries, plums and peaches, dried fruits (raisins, prunes);
When heat treatment of vegetables, the amount of the trace element is reduced.
For example, a little boiled spinach will lose up to a third of potassium.
Reducing the duration of heat treatment to a minimum is an opportunity to keep the maximum of potassium in the product.
If you monitor your diet and the general condition of the body, it will be possible to easily keep the potassium level in the norm.
When there are any symptoms associated with a lack or an overabundance of this microelement, you should not make a diagnosis yourself.
It is best to first consult with your doctor, and then adjust the regimen and diet.
A small video in which, tell about potassium, its role in human life.