The nineteenth element of Mendeleev's periodic table. It is a soft alkali metal with a silvery-white color. In addition, it is the most important biogenic element in humans.
The role of potassium in the body
In the human body, it is responsible for transmitting nerve impulses, which allows them to contract. Controls the water-salt balance, removing excess water. Acts as a catalyst during the synthesis of new protein compounds and some enzymes. Responsible for the storage process of glycogen (storage carbohydrate).
If the human body is exposed to strong influences, then the mineral helps restore the acid-base balance, relieves, and supports the work
In hypertensive patients, the mineral lowers blood pressure. For some people, the trace element is prescribed as a laxative, as it irritates the mucous membranes and affects the intestinal muscular system.
Did you know? Potassium was discovered in 1807 by the English chemist Davy. The element was named "potassium". And only two years later it received its modern name.
Close connection of potassium with other macro- and microelements
Once absorbed, the 19th element of the periodic table seeps through the walls of the small intestine and is excreted through urine and sweat. Its removal from the body occurs in almost the same volume in which it entered. Because of this, its reserves must be replenished daily.
The main assistants of this element in maintaining the functioning of the body are and. They are interchangeable elements. That is, if there is an excess, the body removes a larger volume of sodium and vice versa. If there is a deficiency in the body, the absorption of potassium is greatly impaired, which leads to disruption of the functioning of the heart muscle.
Potassium intake standards
Our body contains approximately 200-250 grams of this element. To maintain the balance of microelements, a healthy adult body needs to consume 1.2-2.0 grams daily. In women, the need for this element increases significantly. If a person constantly spends a lot of physical energy at work, then he needs 2.5-5 grams of the mineral daily. A child’s body needs 16-30 milligrams per kilogram of weight.
What foods contain a lot of potassium?
Detailed data on the microelement content in products is in the table.
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There are also foods that contain the least amount of potassium. These include: granular (80 mg per 100 g), cottage cheese 2% (78 mg), mayonnaise (40 mg), low-fat herring (31 mg per), unsalted butter (15 mg), pork lard (12 mg), milk margarine (10 mg). Among foods of plant origin, this list includes:(65 mg per 100 g), rice flour (50 mg), premium wheat flour (93 mg), blueberries and blueberries (51 mg), (90 mg), (23 mg).
There are no specific potassium-rich foods that are suitable only for children. The same food is suitable for them as for adults, only taking into account allergens. In order for the child's body to better absorb potassium, it is necessary to introduce it into the diet. It is found in: chicken and beef tuna, salmon, cabbage, legumes, melons, bananas, and sunflower seeds. As you can see, the list of products containing the 19th element and B6 are very similar. Therefore, you can build a diet in such a way that the child receives all the necessary elements from certain dishes at once.
Products containing potassium and phosphorus
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Did you know?All potassium-containing products are radioactive, since, along with the usual isotopes of the element, they contain the radioactive isotope potassium-40. But its quantity is so insignificant that it does not cause any harm to humans.
Foods containing potassium and magnesium
Let us present to your attention a table of foods containing potassium and magnesium that are beneficial for normal heart function:
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Causes and symptoms of potassium deficiency in the body
A lack of a mineral in the body can occur:
- due to disturbances in potassium metabolism;
- due to problems in the urinary system;
- due to the fact that the diet does not contain enough potassium-containing products;
- due to excessive abuse of laxatives, diuretics and hormonal drugs;
- due to constant nervous work, chronic fatigue;
- due to oversaturation of the body with rubidium, cesium, sodium and thallium.
- fatigue, emotional exhaustion;
- muscle weakness;
- frequent trips to the toilet “in small ways”;
- arrhythmia, heart failure, seizures;
- increased blood pressure;
- increased breathing;
- nausea, vomiting;
- appearance of gastritis;
- violation of reproductive functions.
Causes and symptoms of excess potassium in the body
There are a number of factors that can lead to excess minerals in the body:
- abuse of food supplements containing potassium;
- the main dish on the menu is potatoes;
- problems with potassium metabolism;
- intensive removal of microelements from body cells due to cytolysis, hemolysis;
- insulin deficiency;
- problems with the kidneys.
- irritability, increased activity, restlessness, excessive sweating;
- muscle weakness;
- arrhythmia;
- skeletal muscle paralysis;
- the appearance of colic;
- frequent trips to the toilet “in small ways”.
Features of potassium absorption
The mineral entering the body with food is absorbed in the small intestine. Its absorption capacity is very high - up to 95%. Vitamin B6 helps him achieve such indicators. At the same time, strict absorption rates are reduced, and along with them the use of laxatives, a huge number of stressful situations, and the use of alcohol as a sedative.
The table shows data on the potassium content in food products and the percentage of its absorption from them relative to the daily norm.
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Rules for processing and preparing products to preserve microelements
You already know which foods contain potassium. But in order for the body to receive the mineral in the right quantity, the products that contain it must be properly processed. We will give you a description of the technique for preparing healthy food.
First of all, remember that frying can kill almost all the beneficial elements in food. Therefore, it is worth switching to steam cooking of dishes. And you don’t need to wait until the product is completely boiled, the main thing is that it softens.
Always eat ripe fruits and vegetables during their ripening season. Then you will not only receive all the necessary microelements, but also enjoy a rich taste. And if you need to peel the fruit, do it immediately before eating it. To ensure that the important metal is preserved in plant foods for as long as possible, store them in a dry and cool place. When choosing vegetables or fruits at the market or in a store, look carefully at their skin. It should be intact, without the slightest damage.
Watch yours carefully. Try to diversify it as much as possible so as not to cause a deficiency or excess of the most important microelement.
Potassium is a mineral element found inside every cell of our body. Potassium salts are part of intracellular fluids. Up to half of all water in the human body comes from potassium. It ensures the proper functioning of all soft tissues: blood vessels, capillaries, muscles, heart, kidneys, liver, brain, brain and other organs.
The benefits of potassium and its role
The body of a healthy person should contain about 220-250 g. The growing body of a child requires 16-30 mg of potassium per 1 kg of weight. It is concentrated mainly in the liver and spleen.
The daily requirement for potassium ranges from 2 to 4 g, depending on physical condition, age and weight.
Potassium and its role in the body
The need for potassium increases during physical activity, as the cardiovascular system begins to work 2 times more actively and a lot of potassium is excreted along with sweat. Sports must be accompanied by timely replenishment of potassium in the body, otherwise problems with the heart may occur. Main functions of potassium:
- supports the functioning of cell walls;
- maintains the required concentration of magnesium (the main nutrient for the heart muscle);
- normalizes heart rhythm;
- regulates water-salt and acid-base balance;
- prevents the accumulation of sodium salts in cells and blood vessels;
- reduces blood pressure;
- regulates intracellular osmotic pressure;
- removes excess water from the body and relieves swelling;
- supplies brain cells with oxygen, increasing its activity;
- takes part in the transmission of nerve impulses;
- removes toxins and waste from soft tissues;
- supports the body's energy;
- reduces the risk of chronic fatigue syndrome;
- increases physical strength and endurance;
- prevents excessive accumulation of sodium salts in blood vessels and soft tissue cells of the body.
Potassium deficiency in the body
Signs of potassium deficiency in the body
Potassium deficiency (hypokalemia) may provoke the appearance of metabolic disorders in myocardial cells. There is a disruption in the rhythm of contractions of the heart muscle, which can lead to a heart attack. Blood pressure becomes unstable and “jumps,” and erosions of the mucous membranes develop.
The risk of stomach and duodenal ulcers increases. For women, a lack of potassium threatens the development of cervical erosion and miscarriage.
Signs of Potassium Deficiency:
- dry skin;
- dull hair;
- brittle nails;
- decreased regeneration of damaged skin;
- muscle weakness;
- the appearance of nausea and vomiting, frequent urination;
- the appearance of neuralgic pain.
A feeling of fatigue, damage to small blood vessels, the appearance of bruises and cramps indicate a lack of potassium in the body. To replenish its volume, you should definitely introduce foods enriched with this substance into your diet. If you use them regularly in the required quantity, your health will quickly return to normal.
If infantile paralysis, vomiting and diarrhea occur in a child, it is necessary to check the potassium supply of his body. You cannot make a diagnosis on your own without a doctor’s recommendation and a medical examination., self-medicate and take potassium supplements. Excess potassium is more dangerous than its deficiency.
You can easily get rid of bruises, swelling and muscle pain by rubbing apple cider vinegar and honey into your skin.
Excess potassium in the body
Symptoms of potassium excess
Excess potassium is just as harmful as its deficiency. Hyperkalemia is manifested by the following symptoms:
- nervous excitement;
- disturbances in the functioning of the heart;
- kidney dysfunction;
- discomfort in the limbs;
- increased urine output.
Rules for processing and preparing products of plant origin
Potassium is present in most vegetables and all fruits. Improper storage and processing lead to significant losses of this useful microelement. Compliance with the following rules will help preserve potassium in foods and use them for health benefits.
- Fruits and vegetables should be fresh and firm to the touch without visible damage. Dry vegetables contain less potassium.
- To better preserve nutrients and potassium, it is recommended to store plant products in a cool, dry place.
- Vegetables and fruits are best consumed during their natural ripening season. At this time they have the highest nutritional and taste qualities.
- Vegetables and fruits are best eaten fresh.
- Vegetables that have retained their natural shape during cooking have greater nutritional value than boiled ones.
- Steaming is the best way to cook vegetables to preserve many nutrients and microelements.
Buckwheat is also rich in potassium and other vitamins and minerals. Everything about its medicinal properties.
Read how to properly sprout grain for nutrition. Tips for healthy eating.
Ways to increase immunity using folk remedies: .
Green tea is rich in potassium and has beneficial effects on the heart
In autumn and winter, instead of store-bought apples and pears, it is better to eat raisins and dried apricots. A table of potassium content in foods will help diversify your diet and make it more complete, and will also help you find out which foods contain a lot of it.
The product's name | The product's name | Amount of potassium per 100 g of product (mg) |
|
Orange, grapefruit | Unsalted butter | ||
Whole milk | |||
Eggplant | yellow carrot | ||
Red carrots | |||
Wheat flour premium | |||
Grape | Ground cucumber | ||
Walnut | |||
Green peas | Sweet red pepper | ||
Porcini mushrooms (fresh) | |||
Boletus mushrooms (fresh) | |||
Curdled milk | |||
Garden strawberries | |||
Cocoa powder | Sunflower seeds | ||
White cabbage | Sour cream 30% fat | ||
Brussels sprouts | Grape juice | ||
Kohlrabi cabbage | Apple juice | ||
Boiled potatoes in their jackets | Dutch cheese | ||
Full fat kefir | Cheese "Roquefort" | ||
Coffee beans | Russian cheese | ||
Oatmeal | Fat cottage cheese | ||
Groats "Hercules" | Ground tomato | ||
Buckwheat (kernel) | |||
Semolina | Table bread | ||
Pearl barley | |||
Wheat groats | |||
Rice groats | Pork bacon | ||
Barley groats | |||
Green onion | Chicken egg |
Excess potassium is more dangerous than its deficiency.
Foods rich in potassium
In conclusion, we can draw conclusions:
- Potassium is a vital element, supporting the functioning of the body normally.
- Any deviation from the norm indicates potassium deficiency. Improper kidney function can lead to an excess of this trace element.
Treatment should be carried out under the supervision of a physician. It is highly undesirable to take potassium-containing medications without the advice of a specialist. - The diet must include fresh vegetables and fruits, juices and vegetable salads.
- Proper preparation helps preserve potassium in foods.
- Fruits and vegetables must be fresh without signs of spoilage, and consumed during the ripening season.
“Incorrect” potassium levels create a risk of developing cardiovascular diseases, erosive processes in the mucous membrane of the stomach, duodenum, and cervix. Potassium is especially important for a woman’s reproductive health - its imbalance can lead to such serious consequences as miscarriage and infertility.
But not only.
THE MAIN ABOUT POTASSIUM
What benefits do foods rich in potassium do for us?
- Helps muscles and nerves function normally.
- Maintains electrolyte and acid-base balance in the body.
- Reduce the risk of high blood pressure, prevent the development of hypertension and, especially, stroke.
When should you increase your potassium intake?
Potassium occurs naturally in a wide variety of foods. Therefore, its deficiency is quite rare. However, there are circumstances and symptoms when it is necessary to consume more of it - in foods or even vitamin preparations. Here they are:
- Chronic diarrhea, vomiting, sweating.
- Regular intense exercise.
- Chronic stress and neuropsychic overload.
- The use of certain diuretics and hormonal drugs that flush potassium from the body.
You need additional potassium in foods and supplements if your diet does not contain enough vegetables and fruits, if you exercise, drink little water, abuse diuretics (coffee among them), or have lost a lot of fluid as a result of illness.
What foods contain potassium?
Potassium is found in abundance in many foods. It is especially easy to “extract” from vegetables and fruits. Therefore, it is difficult to get less of it, rather the opposite.
Champions in potassium content: Swiss chard (chard), lima beans, dried apricots, cantaloupe, lentils, peas, kidney beans, soybeans, baked potatoes, spinach, tuna, halibut.
MORE ABOUT POTASSIUM
What is potassium? Functions of potassium in the human body
Potassium, sodium and chlorine make up a group of so-called electrolytes - minerals that, when dissolved in water, conduct electricity. This “trinity” “works” in close contact. About 95% of the body's potassium is stored in cells, while sodium and chlorine are found primarily outside the cell (in the fluid that surrounds the cells).
Main functions of potassium
Muscle contractions and transmission of nerve impulses
Potassium plays an important role in muscle contraction and transmission of nerve impulses. The frequency and degree to which our muscles contract and our nerves become excitable depends largely on the presence of potassium in the body.
Many of our muscle and nerve cells have special channels that move potassium in and out of the cell. Sometimes potassium moves freely, but sometimes the movement is blocked or not enough. In these cases, our muscles and nerves are at risk.
Other functions of potassium
Potassium is involved in storing carbohydrates (glycogen) for use by muscles as fuel. Without the proper amount of potassium, we cannot create such a storage facility!
Potassium is important for maintaining electrolyte and acid-base (pH) balance in the body.
Potassium counteracts calcium loss, especially if your diet contains too much salt.
When is it necessary to take a blood potassium test?
- Confusion, irritability, fatigue, apathy
- Exhaustion of the adrenal glands, decreased adaptive capabilities of the body
- Problems with metabolic processes in the myocardium, arrhythmia, heart failure.
- Muscle weakness, paresis, skeletal muscle paralysis
- Dry skin, brittle hair
- Atherosclerosis, high blood pressure
- Inflammatory bowel disease, atony
- Diseases of the excretory systems: kidneys, intestines, lungs, skin
- Impaired kidney function, frequent urination.
- Miscarriage, cervical erosion, infertility.
- Increased blood insulin levels and the risk of developing diabetes
- Brittle bones (proneness to osteoporosis)
Important: since many symptoms of potassium deficiency and excess are similar, it is better to consult a doctor and conduct a study of potassium levels in the blood.
Excess potassium. Is potassium toxic? Hyperkalemia
Elevated levels of potassium in a person's blood are dangerous. "Border" - 6 g of potassium.
The state of hyperkalemia occurs when the potassium concentration in the blood is 0.06%. It is accompanied by severe poisoning, paralysis of skeletal muscles, and even higher concentrations are fraught with death.
One of the reasons for excess potassium in the body is a “food” reason, that is, long-term and unbalanced intake of foods high in potassium. For example, a “potato” diet, taking “bitter” mineral waters, unjustified intake of potassium supplements.
Important: If you suffer from kidney disease, you must significantly limit your potassium intake, including through food. This is due to the fact that the kidneys remove potassium from the body, and if there are problems, the mineral will accumulate.
Potassium in food
It is necessary to remember the potassium-sodium balance. The fact is that foods rich in potassium cause increased sodium excretion, and vice versa. If a person consumes foods of predominantly plant origin, rich in potassium, one should not forget about salt (add moderate amounts of salt to food!).
Cooking methods influence the potassium content of foods significantly. So, blanched spinach will lose up to 60% of potassium.
Sometimes this “release” of potassium from foods can even be beneficial. For example, a decoction of parsley contains a large amount of the mineral precisely because it is transferred from the leaves into hot water.
Amount of Potassium (mg)Food
Very large (500 or more)
Corn, dried apricots, Swiss chard, beets, lima beans, seaweed, cantaloupe, prunes, raisins, peas, baked potatoes, spinach, crimini mushrooms, cod, yogurt, lentils, dry peas, kidney beans, soybeans, avocado
Large(251-400)
Beef, pork meat, hake, mackerel, scallops, halibut, tuna, squid (fillet), oatmeal, green peas, broccoli, Brussels sprouts, tomatoes, romaine lettuce, beets, radishes, shiitake mushrooms, fennel, asparagus, turnips, onions green, cherries, bananas, black and red currants, grapes, apricots, peaches, celery, carrots, kiwi, strawberries, cauliflower, molasses, prunes, goat's milk
Moderate(150-250)
Chicken meat, fatty pork, pike perch, millet, buckwheat, 2nd grade flour bread, white cabbage, eggplant, zucchini, pumpkin, strawberries, pears, plums, oranges, pinto beans, green beans, onions, grapes
Small(less than 150)
Cow's milk, cottage cheese, sour cream, cheese, semolina, rice, pasta, bread made from premium flour, cucumbers, watermelon, lingonberries, cranberries, basil, plums, figs, raspberries, leeks.
Bake it, consume more boiled corn - it has a lot of potassium!
The minimum daily requirement for potassium, starting from 18 years of age, is 2 g. The American health care system gives recommendations for potassium intake of 4-4.5 g. For older people, athletes and pregnant women, this amount increases slightly.
- 0-6 months: 400 mg
- 6-12 months: 700 mg
- 1-3 years: 3.5 g
- 4-8 years: 3.8 g
- 9-13 years: 4.5 g
- 14-18 years: 4.5 g
- 19-30 years: 4.7 g
- 31-50 years: 4.7 g
- 51+ years: 4.7 g
- Pregnant women: 4.7 g
- Nursing women: 5.1 g
If your muscles cramp during physical activity, it means your body doesn’t have enough potassium. This trace element helps muscles work. And including the most important muscle of our body - the heart. Potassium is essential for the heart. For example, it improves myocardial activity in case of metabolic disorders.
Together with sodium, potassium normalizes the functioning of the muscular system. But at the same time, products containing potassium seem to displace sodium-containing products. So you need to carefully monitor the balance of these elements in the body.
Potassium compounds ensure the normal functioning of soft tissues, which make up blood vessels, capillaries, muscles, liver, kidneys, brain cells, endocrine glands and other organs. Potassium is found in intracellular fluid. Thanks to potassium salts, excess water is effectively removed from the body, swelling is quickly eliminated, and urine excretion is facilitated.
Signs of Deficiency
One of the main signs of deficiency of this microelement is fatigue and muscle weakness. Possible dry skin, dull hair color, poor skin regeneration. A lack of potassium is also indicated by metabolic disorders, disruptions in the rhythm of heart muscle contractions, and even heart attacks. And the result is a stomach ulcer and dysregulation of blood pressure, problems with the heart and, in general, with all organs.
Signs of excess
It is as bad as a deficiency. Excess potassium in the body manifests itself in the form of agitation, adynamia, dysfunction of the heart muscle, increased urine output, and discomfort in the limbs. An excess of potassium can lead to heart problems, deposition of potassium salts in the ligaments, and an increased risk of urolithiasis. In some cases, the matter may end in paralysis of the limbs.
What foods contain potassium?
Most potassium is found in honey and bee bread(bee pollen processed and sealed in honeycombs). And also in apple cider vinegar. The advantage of these products is that the potassium in them has already been processed by bees or during the fermentation of vinegar. Therefore, unlike other products, potassium from honey and vinegar is very well absorbed.
Potassium is also found in plant foods: potatoes, legumes(a lot of potassium in soybeans, beans and peas), watermelons and melons, bananas. Of course, in green leafy vegetables- perhaps the richest and healthiest summer product. Rich in potassium Rye bread. There is a lot of potassium in carrots- for example, with the daily potassium requirement of an adult being 1.1-2 g, a glass of carrot juice contains 0.8 g of potassium.
In winter, a source of potassium can be dried fruits(especially dried apricots) and nuts(primarily almonds and pine nuts).
Animal products also contain potassium, but in smaller quantities. Most of this useful microelement is in beef, milk and fish.
How to cook properly to preserve the beneficial properties of potassium
Potassium does not tolerate cooking or soaking. He goes into the water. Therefore, if you are going to cook vegetables, you will have to drink the broth too to get the maximum benefit. In some cases, for example when cooking soup, this is possible. But it’s better not to soak or boil potatoes for a side dish, thereby “killing” all their benefits. It is best to bake vegetables or eat them raw. Of course, this does not apply to legumes and grains.
How much potassium do you need?
About 2 g per day for an adult. When engaged in heavy physical labor or sports, the dose should be increased to 2.5-5 g per day.
What removes potassium from the body
More potassium is required with constant muscle tension. But not only. Stress has a negative effect on potassium levels. Sweets, alcohol, and caffeine remove potassium from the body.
Every Monday read about healthy eating on AIF-Kitchen
What role does potassium play in the body?
Potassium salts are necessary for the normal functioning of all our soft tissues: blood vessels, capillaries, muscles and, especially, heart muscle, as well as cells of the brain, liver, kidneys, nerves, endocrine glands and other organs. Just as calcium is essential for our bones, teeth and nails, that is, for all hard tissues, so potassium is necessary for all our soft tissues. It is part of intracellular fluids (50% of all water in our body is potassium).
Together with sodium, potassium regulates water balance in the body and normalizes heart rhythm. (Potassium acts inside the cells, and sodium directly outside). The functions of nerves and muscles are affected by disturbances in the sodium-potassium balance. Hypoglycemia (low blood sugar) leads to potassium loss, as does prolonged or severe diarrhea, heavy, prolonged periods, and excessive sweating.
Potassium salts help remove excess water from the body, help eliminate swelling, urine retention, and are necessary in the treatment of ascites (dropsy).
Potassium is an anti-sclerotic agent, as it prevents sodium salts from accumulating in blood vessels and cells. The competition between potassium and sodium in the body is continuous.
Potassium in the body promotes mental clarity by improving oxygen supply to the brain, helps eliminate toxins and toxic substances, helps lower blood pressure, and also helps treat allergies. Potassium is essential for optimal energy, nerve health, physical strength and endurance.
The main role of potassium is to maintain the normal functioning of cell walls. This is achieved through a harmonious balance with sodium. Potassium is found inside cells and sodium is found outside. The second major responsibility of potassium is to maintain the concentration and physiological functions of magnesium, an essential nutrient for the heart; If your blood levels of one of these minerals are low, the levels of another will likely be low as well.
A little medical knowledge.
Potassium is one of the main intracellular cations. In the human body, about 98% of potassium is found inside tissue cells. All tissues are characterized by a certain concentration ratio between potassium and sodium, which is found mainly in the extracellular environment.
The total potassium content in the human body is 160-250 g. The daily requirement of an adult for potassium, with a required minimum of about 1 g, is 2-3 g per day, and for a child - 16-30 mg per 1 kg of body weight.
Due to the lack of ability to deposit, significant fluctuations in potassium content in the human body immediately affect the intracellular state.
Potassium performs the following functions:
- maintains osmotic pressure,
- maintains acid-base balance,
- participates in the work of nerve and muscle cells (especially affects the functioning of the heart).
- in the blood - 38.4-64.0 mmol/l,
- in plasma - 3.4-5.3 mmol/l,
- in erythrocytes - 79.8-99.3 mmol/l.
Hypokalemia occurs in the following cases:
- with insufficient potassium content in the daily diet,
- with increased excretion of potassium in the urine,
- with hyperfunction of the adrenal cortex and anterior pituitary gland,
- with primary and secondary aldosteronism,
- with increased secretion of antidiuretic hormone,
- when using corticosteroids,
- when using potassium-depleting diuretics,
- when administering large amounts of liquid that does not contain potassium, with vomiting and diarrhea,
- with diabetes mellitus.
- with intravenous administration of potassium against the background of renal failure,
- with renal failure (decreased potassium excretion),
- with increased breakdown of cells and tissues:
- hemolytic anemia,
- malignant tumors,
- necrosis,
- when dehydrated,
- with anaphylactic shock,
- hypofunction of the adrenal cortex (Addison's disease).
How does potassium deficiency manifest in the body?
Potassium is essential for healthy cells, nerves, normal muscle contraction and more. If you have pain in the muscles, swelling in the tissues due to bruises, bites and bruises as a result of ruptured capillaries, any tumors - potassium will always help you, which can easily be introduced into the body by rubbing apple cider vinegar into the muscle tissue (it is well absorbed without any pressure) . You can add honey to apple cider vinegar. Do not forget to lubricate any inflammation and swelling with honey or apple cider vinegar.
In people who often drink coffee, like sweets, alcohol, and also use diuretics, the level of potassium in the body is low. Watch your diet, increase your intake of green vegetables and take enough magnesium to restore mineral balance.
The importance of potassium for the cardiovascular system is likely due to its interdependence with magnesium. With low potassium levels, there is a greater risk of life-threatening arrhythmias, heart failure and stroke. Potassium is so closely associated with the heart that its blood levels can accurately predict the likelihood of heart rhythm disturbances. Weakness and fatigue may be the most common indicator of a lack of potassium in the body.
To maintain a normal level of potassium in the blood, I advise you to drink small sips of this “kvass” every day between meals: add 1 teaspoon of honey and apple cider vinegar to 1 glass of boiled water.
Products containing potassium
According to D. Jarvis, apple cider vinegar and honey are the foods richest in potassium.
Main sources of potassium: spinach, cucumbers, potatoes, carrots, lettuce, parsley, asparagus, horseradish, dandelion, garlic, black currants, bananas, cabbage, grapefruits, radishes, tomatoes, dried apricots, raisins, prunes, all legumes, lentils , peas, beans, beans, rye bread, oatmeal, kiwi, potatoes, avocado, broccoli, liver, milk, nut butter, citrus fruits, grapes. There is a lot of potassium in fish and dairy products.
Inorganic potassium salts are sulfate (alum), chloride, oxide and carbonate. Organic potassium is represented by gluconate, citrate and fumarate. Can be purchased separately as potassium gluconate in dosages of almost 600 mg.
Some numbers
The potassium content in the adult human body is 160-250 g. A large proportion of its content is found in the spleen and liver. The daily requirement for this mineral is from 2 to 5 g. When playing sports, as well as during intense physical activity, the need for potassium increases significantly. In addition, excessive sweating and taking diuretics help remove potassium from the body.
Product Potassium, mg per 100g:
Yeast 2000
Dried apricots 1880
Black molasses 1760
Wheat bran 1160
Kishmish 1060
Raisin 1020
Pine nuts 780
Almond 780
Parsley 760
Peanut 760
Sunflower seeds 710
Brazil nuts 660
Jacket potatoes 630
Garlic 620
Avocado 450
Walnuts 450
Fried trout 410
Bananas 400
Canned tuna in oil 260
Yogurt 250
Carrot 170
Oranges 150
Whole milk 140
Apples 120
How to prepare foods to preserve as much potassium as possible for the body?
All fruits and most vegetables contain tens or even hundreds of times more potassium than sodium. Therefore, the importance of increasing the proportion of these foods in our diet should be obvious to each of us.
Oranges, bananas and baked potatoes have long been recognized sources of potassium. Therefore, include them regularly in your daily diet.
Melon is another excellent source of potassium. Include it in your menu more often. For variety, you can drink its juice or make puree from it - the pulp of this fruit is quite tender.
The potassium content in watermelons is very high. Take full advantage of the ripening season of these fruits and eat as much of them as possible. Again, for a different taste experience, you can juice or puree them - peel them and that's it.
Legumes such as kidney beans, lima beans and lentils also contain a lot of potassium and protein. All legumes make wonderful soups.
You can boost the potassium content of homemade soups by adding parsnips, rutabaga, potatoes or pumpkin.
Always add grated carrots to your homemade salads and sandwiches to further increase the potassium content of your diet.
Avocado fruits contain a lot of potassium and serve as an excellent addition to various salads and sandwiches. In addition, avocado contains high-quality protein and fatty acids that are very important for the body.
By consuming freshly prepared juices from fresh vegetables, you will not only experience genuine pleasure, but also provide your body with a significant amount of potassium. For example, one glass of freshly prepared carrot juice contains approximately 800 mg of this element.
You can blend several types of fresh fruit in a mixer to create a potassium-rich breakfast or snack. Such aromatic puree will be an unrivaled “potassium cocktail” to meet the body’s needs for this element.
In order to preserve the maximum amount of potassium in food products, it is recommended to steam them or boil them in a minimum volume of water.. Under no circumstances consume potassium in the form of any chemical compounds or dosage forms: this will lead to irritation of the digestive tract, and at high doses it can even become life-threatening.
Fruits and vegetables
Fruits and vegetables contain a lot of water, dietary fiber and potassium - that is, the most important components in the battle against cellulite.
Every day you should definitely eat fruits at least 3-5 times and vegetables at least 4-6 times. This is not at all difficult to do if you carefully read the “meal planning ideas”. For example, one or two glasses of freshly prepared fruit or vegetable juice can count toward one or two vegetable salads.
As a general rule, it is best to buy the freshest fruits and vegetables from stores. Always choose firm, limp fruits. They should not have any damage or areas that are soft to the touch.
Buy only as much fruits and vegetables as you can eat in the next day or two.
To retain all the valuable nutrients, we recommend storing all plant-based foods in a cool, dry place.
Never peel or cut fruits and vegetables unless you intend to eat them immediately.
Neither fruits nor vegetables should ever be soaked in water. We only recommend rinsing them thoroughly and cleaning them of dirt under running cold water.
It is recommended to cook vegetables until they become soft, but in no case should you overcook them so that the fruits lose their natural shape. The best way to cook vegetables is to steam them or fry them in oil with constant stirring.
Eat only ripe fruits. Try to preface each meal with a snack of some raw food - fresh vegetable salads, fresh fruits and fresh fruit salads.
