What are the sources of potassium?

What are the sources of potassium?
What are the sources of potassium?


Potassium is an important mineral for the body that helps it to carry out its functions. It is an electrical molecule that helps nerves receive stimuli and also helps muscles to contract, including the heart muscle. Potassium removes the effect of sodium  found in table salt  that leads to high blood pressure, and it is also responsible for Moving food inside the cell and expelling waste outside it, and potassium is present in many different foods and drinks, and the occurrence of any defect such as low or high percentage in the body will lead to serious health problems.

The importance of potassium in the body

Potassium is classified as a water molecule because it is highly reactive in water. If it is dissolved in water, it will generate positive ionic charges that allow the flow of electricity necessary for many processes inside the body. Eating a balanced diet rich in potassium will give countless benefits to the body, including:

Potassium lowers blood pressure High blood pressure leads to fatal heart disease, and eating potassium through a balanced diet will reduce blood pressure by removing excess sodium from the body, as sodium is the cause of high blood pressure.

 Potassium prevents osteoporosis that may occur due to a lack of calcium necessary for bone health, and studies have indicated that eating food rich in potassium sources will prevent osteoporosis by reducing the percentage of calcium excreted from the body through urine.

protection against strokes In cases of lack of blood flow to the brain, stroke occurs, and studies have indicated that adequate potassium intake daily prevents stroke and other diseases such as heart disease.

reduces the chances of developing kidney stones It is a conglomeration of substances that form in cases of urine concentration, and since calcium is one of the minerals that cause kidney stones, taking potassium will reduce the calcium level in the kidneys, thus reducing the chances of kidney stones.

Potassium treats cases of fluid retention in the body by increasing urine production and reducing sodium levels inside the body.

Potassium sources

People do not find it difficult to find sources of potassium because it is abundant in many vegetables and fruits, as well as in many types of fish such as salmon. However, few of them do not get potassium in the required quantities, so it must be added to the diet followed and foods rich in potassium sources are as follows:

Beans and lentils: They are rich sources of potassium, and each 179g cup gives 18% potassium and plenty of protein, as well as minerals and vitamins.

Potatoes and sweet potatoes: They are considered potassium-rich foods. One large, cooked potato provides 34% of the daily potassium requirement.

Beetroot: It is one of the foods rich in potassium sources, and is known for its richness in antioxidants, and each cup of 170 g gives 11% of the daily potassium intake.

Parsnips: An excellent food rich in potassium and gives 12% of the daily amount of potassium in each cup (156 g), and it is also known to be rich in vitamin C and fiber.

Spinach: It is a rich vegetable and contains a lot of potassium. Each 180g of it gives 18% of the daily potassium requirement.

Swiss chard: It is a green leafy vegetable and it is a rich source of potassium, as it gives 21% of potassium per 175g.

Tomato sauce: Tomatoes are also one of the foods rich in vitamins, minerals and potassium, and each 244 g of tomato sauce gives an estimated 17% of the body's daily need of potassium.

Orange and its juice: They are sources of potassium, and a cup of orange juice provides 11% of the potassium need, in addition to its richness in minerals, vitamins and antioxidants.

Banana: It is one of the famous fruits for its richness in potassium. The average banana gives 12% of the daily requirement.

Avocado: which is a very nutritious fruit and has a unique taste and gives 20% of the daily potassium requirement and also contains heart-healthy fats and fiber.

Dairy: Each cup of 245g gives 11% of the daily potassium requirement.

Oysters: Each 100g of oysters provides 18% of potassium and is known to contain selenium, iron and B12.

Salmon: In addition to protein and many vitamins, salmon is a rich source of omega-3 and potassium. Each 178g gives 15% of the daily need for potassium.

Coconut water: Each 240 g of coconut water gives 13% of the daily potassium requirement.

The permissible amount of potassium

Potassium is found in abundance in multiple nutrients, and health institutions recommend eating between 3500 mg-4700 mg per day of potassium, which covers the daily need of the body, and people who suffer from potassium deficiency may be prescribed supplements by the doctor to compensate for its deficiency in the body There is an upper limit for potassium intake. It is not clear how much potassium is safe to eat. Too much potassium can be fatal and too little will cause health problems. Here are the recommended amounts of potassium, based on age:

  • Newborns 0-6 months old, the recommended amount is 400 mg per day.

  • Children 7-12 months old are recommended to take 700 mg daily.

  •  Children from one to three years of age are recommended to take 3000 mg daily.

  •  From the age of four to eight years, it is recommended that they take 3800 mg.

  •  Children 9-13 years old are recommended to take 4500 mg daily.

  •  Adolescents from 14 years and adults the recommended value for potassium is 4,700 mg per day.

  •  Pregnant women need 4,700 mg of potassium per day.

  • The required potassium requirement for a nursing woman is 5100 mg per day.

Potassium deficiency side effects

A person can take his need of potassium through his diet rich in potassium sources, and if a person suffers from a lack of potassium in the body, he will feel weak, tired, constipation and muscle spasms, and in cases of severe potassium deficiency, a person will suffer from irregular heartbeat, especially if it is accompanied by heart disease while The following are the disadvantages of potassium deficiency:

  • Kidney disease.

  • Excessive use of diuretics.

  •  Excessive sweating, vomiting and diarrhea.

  •  Magnesium deficiency.

  • Take antibiotics such as penicillin and carbenicillin.

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