Products with a high content of potassium: a list. Useful properties of potassium
The importance of minerals for humans is very difficult to overestimate. They help to perform the most diverse functions of the body. That is why it is important to consume foods with a high content of potassium, so that there are no serious health problems.
Signs of a lack of minerals
A lack of potassium in the body can trigger a disruption in metabolic processes in the cells of the heart muscle. As a result, there is a violation of contractions, which can provoke an attack. Arterial pressure becomes unstable, mucosal damage is observed.
With a lack of potassium in the body, the risk of peptic ulcer disease increases. Women can develop cervical erosion and miscarriage. Among the main signs of a lack of a microelement in the body can be identified such as:
- skin dryness;
- fragility of nails;
- muscle weakness;
- nausea, vomiting, frequent urination;
About the lack of talking can feel tired, bruising, cramps, damage to blood vessels. To make up for the deficiency of this microelement, it is necessary to introduce products with a high content of potassium in the daily diet, as this will allow you to quickly normalize your health.
However, it is advisable to consult the doctor beforehand, as well as to conduct a survey, since the overabundance of this element can be much more dangerous than its lack.
Products containing potassium
To normalize your health, you need to consume foods with a high content of potassium. The largest amount is found in apple cider vinegar and honey. Then go food such as:
- any fresh berries and greens;
- wheat bran.
Most of it is contained in nuts and dried fruits. In 100 grams, the potassium content is between 450 and 1700 mg. A lot of this element in apples and bananas, as well as citrus. That's why you need to consume a lot of these fruits daily.
It is worth noting the benefits of baked potatoes, since in this form this product retains a significant amount of potassium. In addition, this microelement is present in fresh tomatoes, beetroot, cabbage, carrots, legumes. Many are interested in how much potassium in soybeans and how useful this product is.100 grams of legumes contain approximately 500 mg of potassium.
The leaf beet or Swiss chard contains also a lot of potassium, namely 961 mg of a microelement. It helps to normalize the activity of the cardiovascular system, strengthen immunity, remove toxins from the body. If desired, chard can be completely replaced with a beet top.
Contains potassium in spinach( 590 mg), so you need to periodically consume this product to normalize well-being. In addition, the diet should be chicken eggs and mushrooms. Correctly composed menu will enrich the body with this mineral.
High potassium content in avocado and is 975 mg. In addition to replenishing the reserves of this mineral, this product contains many antioxidants, as well as fats, useful for the heart. You can consume avocado as an independent product or prepare a salad, a snack.
The benefits and harm of dried apricots for the body are due to its chemical composition. In 100 grams of dry product contains 1162 mg of potassium, in addition, it is very rich in fiber, vitamins, which is good for the state of vision. In addition, the consumption of dried apricots has a good effect on the functioning of the digestive system.
Products containing potassium and magnesium
The daily requirement for potassium and magnesium depends largely on the weight of a person and the way of life. However, there is some average value of these trace elements, but it is worth remembering that the rate may vary depending on the presence of certain diseases. It can decrease or increase.
The most important product, which contains a lot of potassium and magnesium, is sea kale. In addition to minerals, it includes many different vitamins.
Products containing potassium and phosphorus
Most products with a high content of potassium and phosphorus are of animal origin, and these trace elements are found in legumes and cereals. Lamb, beef and chicken contain about 300 mg of potassium and about 200 mg of phosphorus in every 100 g of product.
In addition, this micronutrient is rich in fish and dairy products, but it is worth remembering that they have much more phosphorus than potassium.
How to preserve a useful trace element in products
Potassium refers to minerals that retain a stable composition with the correct preservation of fresh products. Minor changes in the concentration of this trace element can occur after prolonged storage of products.
It should be noted that potassium is found in large quantities in fresh vegetables, but when it comes into contact with water, the mineral almost completely passes into it. To keep the maximum amount of potassium after the heat treatment, you need to use a little water and spend a little time on cooking. Vegetables need to be lowered only in boiling water or instead of cooking to bake vegetables.
How much potassium is needed for a person
A dried apricot is considered the record holder for potassium, the benefit and harm to the organism is due to its chemical composition. It is important to know in what quantities this trace element should be contained in the body. In total, potassium should be in the body about 220-250 g. Primarily it is concentrated in the cells of the body.
Many nutritionists believe that an adult needs 3-5 mg of potassium daily, but the exact dosages are determined strictly individually, and this indicator depends on the individual characteristics of the person. The best way to provide yourself with the norm of this microelement is to consume vegetables and fruits every day. However, people with nephrologic diseases need to consume foods rich in potassium, with extreme caution and under the strict supervision of a doctor.
Overabundance: effects of
Increased potassium levels in a person's blood can be very dangerous. The limiting value is 6 g of potassium. The state of hyperkalemia is accompanied by severe poisoning, muscle paralysis, and even greater concentration may be fatal.
One of the reasons for the overabundance of this mineral is a long unbalanced diet, in particular, consumption of foods with a high content of potassium. With kidney diseases, you need to limit the intake of this trace element along with food. This is due to the fact that the kidneys remove potassium from the body.
The use of potassium for an organism is simply invaluable, since this mineral helps:
- to activate brain efficiency;
- strengthen muscles;
- protect the heart and blood vessels;
- normalize the pressure;
- strengthen the bones;
- to eliminate muscle spasm.
Calcium deficiency affects the efficiency of the brain. This is explained by the fact that this microelement provides the cells of the brain with oxygen, without which the functional abilities sharply decrease. The very first signs of potassium deficiencies are fast fatigue, and also inability to concentrate.
Balanced consumption of foods with potassium helps to protect the heart and blood vessels from diseases, reduce the risk of a stroke or heart attack. This microelement is able to regulate the pressure and heart rate. Important role potassium plays in strengthening the muscles, so if there is a desire to build muscle, it is worth paying attention to foods rich in this trace element.
Daily allowance of potassium makes it possible to maintain the optimal balance of fluid in the body, and this is required to maintain weight. Potassium helps to speed up metabolic processes, promotes faster digestion and assimilation of food.
Functions of potassium in the body
The daily requirement of potassium for humans is 2-4 mg, depending on the person's physical condition, weight and age. The need for this trace element increases with physical activity, as the cardiovascular system starts to work much faster and a significant part of the potassium is withdrawn together with sweat. Among the main functions of this mineral can be identified such as:
- normal cell function;
- regulation of water-salt balance;
- normalization of the heart rate;
- providing brain cells with oxygen;
- elimination of puffiness;
- removal of toxins and toxins;
- maintaining the energy balance.
Potassium is important in the transmission of basic nerve impulses and contraction of the heart muscle. The degree and frequency at which muscles contract and the nerves become excitable, largely depends on the presence of potassium in the body.
Importance of potassium in sport
Potassium is especially useful for athletes, as well as for people whose work is associated with increased physical exertion. This microelement increases endurance and physical activity, and also helps maintain the energy balance.
During exercise, a significant load is exerted on the heart muscle. Potassium athletes are simply necessary for the proper functioning of the body, recovery after training. Therefore, athletes are often recommended to take vitamin complexes with potassium.