The mineral element potassium is necessary for the functioning of our body, like other trace elements. He is responsible for the work of the cells of our body, ensures their development and livelihoods. Together with sodium, potassium ensures the rhythmic work of the heart and regulates the water balance in the body. Potassium is eliminated through the kidneys, and if this happens in too large quantities, there may be a shortage of potassium. If time does not take action, it can lead to the emergence of various serious diseases.
The role of potassium in the human body
The soft tissues of the body function properly due to potassium. These are capillaries, vessels, muscles and tissue of the brain, endocrine glands, kidneys and liver. All the fluids inside the cells contain potassium. It is able to prevent the development of atherosclerosis, relieve spasms and cramps, remove toxins and normalize blood pressure, and even cure allergies.
Our physical endurance depends on the normal level of potassium in our body, because it helps supply the brain with oxygen and reduces fatigue. Potassium prevents the development of chronic fatigue syndrome and provides clarity of thinking.
Daily potassium requirement
- Dieters, sportsmen, elderly and pregnant women need to maintain normal potassium levels.
- For an adult healthy person, the rate of potassium per day ranges from 1.2 to 2.1 g. For pregnant women, the rate of potassium increases.
- For children, potassium requires 15 to 30 mg per 1 kg of their weight.
- In the fall, the amount of potassium in the body becomes more than 2 times, and decreases in spring.
- Potassium in the body does not accumulate, and if the diet contains very few foods that contain it, then the lack of potassium in the body occurs very quickly.
Symptoms of lack of potassium in the body
Symptoms of potassium deficiency in the body are weakness, reduced pressure, edema, constipation, impaired general health, reflexes, and poor health. With a constant lack of potassium, there are disruptions in the adrenal glands, kidneys, heart, and metabolism. Fatigue appears, nervous exhaustion, neuralgic pain and hypoglycemia may occur.
Signs of a lack of potassium are brittle hair, dry skin, bad nails, weakness, and slow healing wounds. Quickly appearing bruises, tumors, inflammations, muscular pains also speak of a lack of potassium in the body. Coping with bruises caused by a lack of potassium can be, if you lubricate them with apple cider vinegar diluted with honey.
Lack of potassium can cause the development of diseases of duodenal ulcers and stomach, and even erosion of the cervix. This is due to erosion of the mucous membranes.
Symptoms of potassium deficiency in pregnant women and children
In pregnant women, due to the lack of potassium, the risk of early termination of pregnancy increases and the risk of development of pathologies in the future baby increases. First of all, the appearance of muscle weakness is evidenced by a lack of potassium. Shallow breathing, nausea with vomiting, spasms, confusion, frequent urination and very fast fatigue also occur.
If a child has infantile paralysis, vomiting and diarrhea, then it is imperative to check whether he receives enough potassium.
Causes of lack of potassium in the body
Important causes of potassium deficiency are stress, heavy loads, unregulated day, psychological and physical fatigue.
The absorption of potassium is hindered by sugar, alcohol, diuretic preparations, coffee and sweets in large quantities. It often happens that with fatigue we try to fight with coffee, but it only aggravates the situation, as it washes away more potassium from the body, the lack of which causes a feeling of fatigue.
How to fill the shortage of potassium in one day?
One of the best sources of potassium is millet groats. With its help, it is possible to compensate for the lack of potassium in the body in 1 day, it is enough to properly prepare millet porridge. Porridge must be ignited on the fire. Groats should not lose their color. After that, boil the cereal over low heat, salt with a minimum amount of salt. This porridge should be eaten in several doses, and the content of potassium in your body is normalized.
Although we get potassium from the products, the most important thing is to keep it in the body. This can help the use of 1 tsp. apple cider vinegar and honey for a glass of water 4 times a week.
What foods contain potassium?
Potassium is found in many vegetables, fruits, cereals and legumes, as well as in potatoes.
Tangerines, oranges, bananas, apples, figs, dried apricots, grapes, peaches, lingonberries, strawberries, black and red currants, watermelons, melons, cherry plums, wild rose, prunes are considered champions in potassium content in berries and fruits.
Normal amounts of potassium are found in cucumbers, soybeans, turnips, cabbage, rye bread, oatmeal, horseradish, garlic, carrots, beets, tomatoes, onions, radishes, green vegetables and parsley. 0.5 kg of potatoes contains the daily rate of potassium.
Potassium is responsible for the water-salt balance in the body and the work of the heart. He is responsible for his rhythm, the functioning of muscles and nerves. Potassium is responsible for the content of alkalis, salts and acids in our body, it is with its help that the swelling is reduced and the production of enzymes.
Lack of potassium in the body can be caused not only by overvoltage and unhealthy diet, but also various diseases of the kidneys and liver, lack of glucose, edema and dysfunction of the endocrine glands. To visit a doctor is necessary in any case, only he will be able to prescribe the correct treatment in case of a lack of potassium in the body.