Products containing potassium. The dangerous lack of potassium
Benefits for the body potassium
Potassium is required in the body for life support of soft tissues, it vessels and muscles, and the brain and internal organs.
Since potassium is present in varying amounts in almost all composed of vegetables, we can say with confidence that a balanced diet, problems with deficiency of this mineral in the body, should not be.
Today, however, few of us are thinking about nutrition, preferring sandwiches with sausage instead of snacks of fruits and vegetables, lack of potassium and quite common.
I must say, when it comes to vitamins and minerals, their excess is no less dangerous than the lack, so if you have symptoms of a lack of the same potassium (about them below), it is best to consult a doctor and diversify your diet before taking pharmacy multivitamin and additives.
Mangold - 548 mg of potassium per 100 grams. (12% Daily Value)
Thus the potassium in the body performs many different functions. Scientists have repeatedly asserted that without it life is impossible, because it provides the normal development of muscles, including the most important muscle - the heart, the internal faceted, blood vessels and brain.
The balance of potassium - sodium
It is impossible to talk about the role of potassium in the body, not mentioning the Sodium. They operate together as a tandem. When the consumption of large amounts of potassium, and we need a certain proportion of sodium to keep the balance, not the distance the body to assimilate too much potassium.
For example, tomato juice with a salt which is commonly sold in stores, even though it contains large amounts of potassium, due to the fact that sodium there is usually 2 times higher, as a result, we obtain the potassium, as it is neutralized with sodium.
Conversely, the products where sodium and potassium ratio of 3: 1 (3 parts potassium, sodium 1 part) are the most optimal for health.
Useful properties and functions of potassium in the body:
It regulates blood pressure. Potassium provides elasticity of blood vessels, thereby protecting them from forming plaques. In non-pathological elevated pressure is usually prescribed a diet rich in this mineral.
Kidney Health. It is believed that a sufficient amount of potassium helps prevent the formation of kidney stones. Potassium prevents the so-called "flushing" of calcium from the bones.
It converts glucose into energy needed for muscle contraction.
It regulates heart rhythm.
It supplies oxygen to the brain.
It displays the excess fluid and toxins from the body.
Supports function of magnesium, the main mineral for the heart.
The shortage and excess potassium. Symptoms and Risks
How much potassium is necessary to person depending on age:
0-6 months - 400 mg;
7-12 months - 700mg;
1-3 years - 3 g;
4-8 years - 3.8 g;
9-13 years - 4.5 g;
19 years - 4.7 g;
Breastfeeding mothers - 5.1 g
Potassium deficiency is most common in:
Reception diuretics;
Consuming foods with high sodium (salt);
Increased physical activity;
If disturbed the body's ability to digest food;
Abuse smoking, alcohol;
Consumption of narcotic substances.
Lack of potassium in the body. The first symptoms:
Loss of appetite;
Muscle weakness;
Arrhythmia;
Drowsiness;
Constipation.
Risks associated with long-term deficiency of potassium:
The development of diseases of the cardiovascular system;
Increased risk of stroke;
Infertility;
Osteoarthritis;
Different forms of cancer;
Violation of the digestive system.
Excess potassium can only occur when uncontrolled taking supplements and multivitamins. We must always be very careful. Yes, vitamins certainly useful, but strictly in the normal range, and the best from food. Take pharmaceutical preparations only on doctor's advice.
Important! Do not believe any advertising which is preparing that if a headache is enough to drink a pill and everything goes. (For example, "Moment and no headache"). Head just never hurts, and no need to remove the pain, and the search for a problem. The same is true with vitamins. It is better and more useful than drink eat varied by laboratory preparations.
Symptoms of excess potassium can be:
Low blood pressure;
Irregular heartbeat;
Weakness;
Swelling;
Anemia.
For proper assimilation of potassium, the body needs a sufficient amount of magnesium. To potassium learned well, it is important to eat more fruits and vegetables and less foods with a high content of salt, ie sodium.
Food rich in potassium
Fortunately, potassium equally distributed in nature, extent required by the body. For example, a 200 gram serving of potatoes we get 20% of the daily low potassium.
Dried apricots - 1511 mg of potassium per 100 grams (31% Daily Value);
Of course, the potassium found in bananas, but this is not the best source of this mineral. Moreover, it is important to know that the treatment of the products, a greater amount of potassium destroyed.
Potassium is found in the products (100 grams):
Cocoa powder - 1524 mg (32%)- Daily Value
Dried apricots - 1511 mg (31%)
White Beans - 1189 mg (28%)
Pistachios - 1042 mg (22%)
Beet leaves - 900 mg (25%)
Pumpkin seeds - 788 mg (17%)
Almonds - 705 mg (15%)
Dates - 656mg (14%)
Mangold - 548 mg (12%);
Potatoes - 534 mg (13%)
Soybean - 514 mg (12%)
The seeds of amaranth - 508mg (11%)
Avocado - 484 mg (11%)
Spinach - 466 mg (10%)
Sweet potato (sweet potato) - 475 mg (11%)
Walnut (441 mg (9%);
Oatmeal - 429 mg (9%);
Chia seeds - 407mg (9%);
Brussels sprouts - 389 mg (8%);
Lentil - 370 mg (8%);
Bananas - 358 mg (8%);
Carrots - 320 mg (7%);
Broccoli - 316 mg (7%);
Beetroot - 305 mg (6%);
Tomatoes - 237 mg (5%).
Products containing potassium enough, this is not even particularly trying to get our bodies as much as he needs. To think seriously should those who consume insufficient amounts of fruit and vegetables, but prefer meat and processed foods, fast food. In addition, keep in mind the relationship between potassium and sodium to potassium learned and benefited, you need to limit sodium intake, ie salt.
Potassium is required in the body for life support of soft tissues, it vessels and muscles, and the brain and internal organs.
Since potassium is present in varying amounts in almost all composed of vegetables, we can say with confidence that a balanced diet, problems with deficiency of this mineral in the body, should not be.
Today, however, few of us are thinking about nutrition, preferring sandwiches with sausage instead of snacks of fruits and vegetables, lack of potassium and quite common.
I must say, when it comes to vitamins and minerals, their excess is no less dangerous than the lack, so if you have symptoms of a lack of the same potassium (about them below), it is best to consult a doctor and diversify your diet before taking pharmacy multivitamin and additives.
Mangold - 548 mg of potassium per 100 grams. (12% Daily Value)
Thus the potassium in the body performs many different functions. Scientists have repeatedly asserted that without it life is impossible, because it provides the normal development of muscles, including the most important muscle - the heart, the internal faceted, blood vessels and brain.
The balance of potassium - sodium
It is impossible to talk about the role of potassium in the body, not mentioning the Sodium. They operate together as a tandem. When the consumption of large amounts of potassium, and we need a certain proportion of sodium to keep the balance, not the distance the body to assimilate too much potassium.
For example, tomato juice with a salt which is commonly sold in stores, even though it contains large amounts of potassium, due to the fact that sodium there is usually 2 times higher, as a result, we obtain the potassium, as it is neutralized with sodium.
Conversely, the products where sodium and potassium ratio of 3: 1 (3 parts potassium, sodium 1 part) are the most optimal for health.
Useful properties and functions of potassium in the body:
It regulates blood pressure. Potassium provides elasticity of blood vessels, thereby protecting them from forming plaques. In non-pathological elevated pressure is usually prescribed a diet rich in this mineral.
Kidney Health. It is believed that a sufficient amount of potassium helps prevent the formation of kidney stones. Potassium prevents the so-called "flushing" of calcium from the bones.
It converts glucose into energy needed for muscle contraction.
It regulates heart rhythm.
It supplies oxygen to the brain.
It displays the excess fluid and toxins from the body.
Supports function of magnesium, the main mineral for the heart.
The shortage and excess potassium. Symptoms and Risks
How much potassium is necessary to person depending on age:
0-6 months - 400 mg;
7-12 months - 700mg;
1-3 years - 3 g;
4-8 years - 3.8 g;
9-13 years - 4.5 g;
19 years - 4.7 g;
Breastfeeding mothers - 5.1 g
Potassium deficiency is most common in:
Reception diuretics;
Consuming foods with high sodium (salt);
Increased physical activity;
If disturbed the body's ability to digest food;
Abuse smoking, alcohol;
Consumption of narcotic substances.
Lack of potassium in the body. The first symptoms:
Loss of appetite;
Muscle weakness;
Arrhythmia;
Drowsiness;
Constipation.
Risks associated with long-term deficiency of potassium:
The development of diseases of the cardiovascular system;
Increased risk of stroke;
Infertility;
Osteoarthritis;
Different forms of cancer;
Violation of the digestive system.
Excess potassium can only occur when uncontrolled taking supplements and multivitamins. We must always be very careful. Yes, vitamins certainly useful, but strictly in the normal range, and the best from food. Take pharmaceutical preparations only on doctor's advice.
Important! Do not believe any advertising which is preparing that if a headache is enough to drink a pill and everything goes. (For example, "Moment and no headache"). Head just never hurts, and no need to remove the pain, and the search for a problem. The same is true with vitamins. It is better and more useful than drink eat varied by laboratory preparations.
Symptoms of excess potassium can be:
Low blood pressure;
Irregular heartbeat;
Weakness;
Swelling;
Anemia.
For proper assimilation of potassium, the body needs a sufficient amount of magnesium. To potassium learned well, it is important to eat more fruits and vegetables and less foods with a high content of salt, ie sodium.
Food rich in potassium
Fortunately, potassium equally distributed in nature, extent required by the body. For example, a 200 gram serving of potatoes we get 20% of the daily low potassium.
Dried apricots - 1511 mg of potassium per 100 grams (31% Daily Value);
Of course, the potassium found in bananas, but this is not the best source of this mineral. Moreover, it is important to know that the treatment of the products, a greater amount of potassium destroyed.
Potassium is found in the products (100 grams):
Cocoa powder - 1524 mg (32%)- Daily Value
Dried apricots - 1511 mg (31%)
White Beans - 1189 mg (28%)
Pistachios - 1042 mg (22%)
Beet leaves - 900 mg (25%)
Pumpkin seeds - 788 mg (17%)
Almonds - 705 mg (15%)
Dates - 656mg (14%)
Mangold - 548 mg (12%);
Potatoes - 534 mg (13%)
Soybean - 514 mg (12%)
The seeds of amaranth - 508mg (11%)
Avocado - 484 mg (11%)
Spinach - 466 mg (10%)
Sweet potato (sweet potato) - 475 mg (11%)
Walnut (441 mg (9%);
Oatmeal - 429 mg (9%);
Chia seeds - 407mg (9%);
Brussels sprouts - 389 mg (8%);
Lentil - 370 mg (8%);
Bananas - 358 mg (8%);
Carrots - 320 mg (7%);
Broccoli - 316 mg (7%);
Beetroot - 305 mg (6%);
Tomatoes - 237 mg (5%).
Products containing potassium enough, this is not even particularly trying to get our bodies as much as he needs. To think seriously should those who consume insufficient amounts of fruit and vegetables, but prefer meat and processed foods, fast food. In addition, keep in mind the relationship between potassium and sodium to potassium learned and benefited, you need to limit sodium intake, ie salt.