Potassium is a mineral needed by all tissues of the body. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions.
Potassium is found naturally in many foods, and in the form of a dietary supplement, and its main role is to help maintain normal fluid levels within the cells of the body, while its sodium counterpart maintains normal fluid levels outside the cells. Potassium also helps muscles contract and supports normal blood pressure.
How much potassium do you need per day?
For girls ages 14 to 18, the Adequate Intake for potassium is 2,300 mg per day, according to the US National Academy of Medicine.
For women over the age of 19, the amount is estimated at 2,600 mg. It ranges between 2500 and 2900 for pregnant and breastfeeding women, and it varies according to age.
Males between the ages of 14 and 18 years need 3000 mg per day, and the amount rises to 3400 mg for those over 19 years old.
What does potassium do in the body?
Potassium and sodium in the body are closely related to each other, but they have opposite effects in the body. Both are essential nutrients that play key roles in maintaining physiological homeostasis, and both are linked to the risk of chronic diseases, especially cardiovascular disease.
High intake of salt increases blood pressure, which can lead to heart disease, while high intake of potassium can help relax blood vessels and release sodium while lowering blood pressure.
Our bodies need much more potassium than sodium every day. According to medical research, people who eat a diet high in sodium and low in potassium have a higher risk of death.
People can make a major dietary change to help reduce risk by eating more fresh vegetables and fruits, which are naturally high in potassium and low in sodium, and eating less bread, cheese, processed meats and other processed foods that are high in sodium and low in sodium. potassium.
Potassium and high blood pressure
Observational studies of large groups of people show that sodium and potassium in the diet are associated with blood pressure.
A research review found that a hypotensive diet, low in sodium and high in potassium, was effective in reducing pressure in people with high blood pressure.
The same review found that potassium also has a blood pressure-lowering effect in people with normal blood pressure, either from eating more fruits and vegetables, or from potassium supplements.
Potassium and kidney stones
A potassium-rich diet helps prevent calcium from being excreted in the urine, and may also help prevent calcium from being released from the bones into the blood.
Calcium that is not absorbed is excreted in the urine, which may increase the risk of crystal formation that can lead to kidney stones. A review of three studies found that a higher potassium intake was associated with a lower risk of developing stones.
What foods contain potassium?
Leafy vegetables such as spinach Beans Nuts Dairy products Starchy vegetables such as potatoes Bananas Almonds Dried fruits Avocados Cantaloupe Salmon Lentils Broccoli Oranges Orange juice Coconut water Tomatoes Dairy Vegetable milk Cashews Chicken
Potassium deficiency
The kidneys work to maintain normal blood levels of potassium by excreting excess amounts through urine, and potassium can also be lost through stool and sweat.
Any conditions that increase fluid loss beyond normal, such as vomiting and diarrhea, and certain medications such as diuretics, can lead to hypokalemia, which is more common in patients who take medications that cause the body to excrete too much potassium, and is also seen in people with inflammatory bowel diseases. (Crohn’s disease and ulcerative colitis) that may cause diarrhea and malabsorption of nutrients.
It is rare for potassium deficiency to be caused by too little food intake alone, because potassium is found in many foods; However, insufficient intake along with excessive sweating, diuretic use, abuse of laxatives, or severe nausea and vomiting can quickly lead to hypokalemia.
Another reason is magnesium deficiency. The kidneys need magnesium to help reabsorb potassium and maintain normal levels in the cells.
What are the symptoms of potassium deficiency in the body?
Fatigue Muscle cramps or weakness Constipation Muscle paralysis Irregular heartbeat (with severe hypokalemia)
Is high potassium dangerous?
In healthy people, the kidneys efficiently remove excess potassium, mainly through urine. Certain situations can lead to hyperkalemia, such as: advanced kidney disease, and taking medications that hold on to potassium in the body (including NSAIDs).
Symptoms of high potassium
Weakness and fatigue Nausea and vomiting Shortness of breath Chest pain Heart palpitations and irregular heartbeat.
2023-08-11 17:50:55
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