Potassium is good for the heart. The important role of potassium in the human body. Rules for taking potassium supplements

The element vividly demonstrates the picture of the duality of all natural phenomena. Overestimate the Importance of Potassium's Effects on Cells human body extremely difficult. For the correct functioning of most metabolic processes this element is irreplaceable. At the same time, it is one of the main components of potassium cyanide. A poison capable of killing an adult human instantly.

What does potassium do

It is worth considering in more detail what processes this element is involved in, and what benefits potassium brings:

• It regulates the fluid balance both at the cellular and intercellular levels. Moreover, 98% of all potassium is located inside the cells and only 2% - at the intercellular level;
• Balancing water - salt balance(delays the deposition of salts) and the ratio of acids and alkalis in the body;
• It is the main component interacting with sodium during the transfer processes nerve impulses. Also, these compounds are responsible for cellular nutrition (sugars and amino acids are transported);
• Required for normal synthesis proteins, metabolism of carbohydrates and proteins, as well as the transformation of glucose into cellular energy;
• Supports the excretory function of the kidneys at the proper level. At the same time, it transports ammonia to them for removal;
• It has a beneficial effect on intestinal motility;
• Participates in the process of supplying oxygen to the brain, which improves memory and clarity of thought.

Impact on the heart

Potassium is so important for the normal functioning of the heart that this item should be considered separately.

Such a huge effect of potassium on the heart is due to the fact that the element is involved in the organization and transmission of nerve impulses through neurons. But the work of the heart muscles and the regularity of their contractions is directly related and depends on these impulses. The clearer it is, the more evenly and rhythmically our heart contracts. Alignment of this process, automatically normalizes and blood pressure.

That is why all those who suffer from disruptions in the rhythm of heart contractions (all types of arrhythmias) are prescribed potassium diets or an additional intake of preparations containing it. Although, here the most important thing is to observe the daily dosage.

Possible harm from overdose

• Prolonged intake of potassium food additives, or abuse of legumes and potatoes (leaders in potassium content);
• Unbalancing the natural regulation of its quantity;
• Diseases leading to the destruction of cells and muscle tissues (massive release of intracellular potassium);
• Prolonged deficiency of insulin;
• Kidney failure or dysfunction of this organ.

Both a shortage and an overdose of potassium are dangerous for the heart. An excess of this element will only aggravate the situation, leading to a constant increase in the strength of contractions (up to spasms). Deficiency of the element causes a regular decrease and weakening of contractions, called cardiac weakness. But, nature provides for internal mechanisms that regulate the potassium balance in the body. Therefore, cases of cardiac arrest for this reason are rare.

Overdose can cause other serious problems:

• General muscle weakness;
• Increased risk of developing diabetes;
• Anxiety and irritability for nothing;
• intestinal colic;
• Increased urge to urinate, with a joint increase in sweating (the body will try to eliminate excesses);

Potassium deficiency

Remember, when prolonged diarrhea, vomiting, profuse sweating and prolonged intake of diuretics, calcium is inevitably washed out of the body. It also contributes to frequent appointments alcohol and coffee, abuse of sugar or salt, excessive love for canned food. Another danger is the uncontrolled intake of potassium-binding sodium preparations, as well as hormones.

Useful video about potassium deficiency

Here is a list of the main symptoms of potassium deficiency:

• Depression and apathy;
• Decreased immunity, with an increased risk of toxic poisoning;
• The kidneys and adrenal glands begin to work sluggishly and inactively;
• The appearance of arrhythmia, with the risk of a heart attack;
• High pressure;
• Hair becomes brittle, and the skin becomes dry and flaky;
• Failures in the work of the lungs, leading to difficulty and too much rapid breathing(symptom of lack of oxygen);
• Not passing or too frequent nausea(may be accompanied by vomiting);
• Development or exacerbation of ulcers and gastritis;
• Crashes in reproductive system, which can cause erosion, and even lead to infertility.

Daily rate

This indicator directly depends on the age of the person:

• From 0 to 6 months - 400 mg;
• From 0.5 to 1 year - 700;
• From year to 3 - 1300;
• From 4 to 8 - 3800;
• From 14 to 18, as well as pregnant women - 4700;
• Adults - more than 4700;
• Breastfeeding - 5100.

The smallest dose per day for adults (over 18 years old) is 2 g. It is recommended to add your age to this figure. For example, a 35 year old person should add 35 mg. For everyone whose work is related to physical labor(especially athletes), it is not recommended to consume less than 3 g of potassium per day, and ideally - up to 5 mg.

This important macronutrient can be found in both animal and vegetable products:

• All types of legumes (in soy - 1800 mg / g, beans - 1060, peas - 900, and in lentils - 700);
• Potato - 430;
• Beets - 160;
• Cabbage - 150;
• Carrot - 130;
• Sea kale (kelp) - 970;
• Bread - 240;
• Most fresh fruits (in watermelons and melons, apples, bananas, citrus fruits, grapes, avocados);
• Dried fruits (raisins - 860, dried apricots - 1720, prunes - 865);
• Most nuts (almonds - 750, peanuts - 660, hazelnuts - 720, pine nuts - 630, cashews - 555, walnuts - 480);
• In milk - 130;
• In beef - 240;
• In fish - 165;
• Found in tea.

For a more complete and detailed information You can view the table of potassium in food. Consider the fact that this macronutrient is highly digestible (up to 95%), but is also easily excreted along with decay products (through urine, sweat, intestinal secretions).

Detailed table of potassium content in products

Extremely important rich in potassium food for those who have been on a diet for a long time. Especially if the process was accompanied by taking diuretics or laxatives. Another category in need of additional reception of this element, are avid athletes. After each workout, it is recommended to drink special drinks enriched with potassium. This will help avoid deficiency. After prolonged exposure to the sun (for example, the beach) or colds, accompanied by fever and high sweating, you will also have to replenish the amount of potassium to normal.

conclusions

Never forget that every medal has a reverse side. Despite its importance to our health, potassium can do both good and bad. Therefore, it is so important to observe the norm, avoiding its imbalance in any direction. After all, we should take care of our own health first and foremost.

Potassium- an important chemical element for the body. He supports normal work various systems- musculoskeletal, excretory, nervous, cardiovascular. Also, without it, the normal course of many other processes in the body is impossible. Although the mineral is found in a large number of foods and is well absorbed, the problem is that this element is quickly excreted in sweat and urine. Therefore, it is necessary to maintain a balance of potassium and prevent the development of its deficiency.

role for the body

Potassium is one of the 12 most important trace elements for humans, involved in internal processes. Up to half of all salts in the body are represented by its compounds.

Based on products from high content potassium nutritionists have created a therapeutic "Diet No. 10". This is a specially selected diet, which is prescribed to patients with diseases of the heart and blood vessels. Also, this diet is used as part of the treatment of certain psychological disorders.

The microelement renders a number positive effects, the main ones being:

1. Normalization water-salt balance. Potassium helps distribute the fluid that enters the body. It is also necessary to remove excess moisture and salts. This prevents the development of edema and maintains normal pressure.
2. Antiarrhythmic effect. Potassium is necessary for the formation of electrical potentials in the heart. Another microelement affects muscle contractions and prevents the development of arrhythmias during intense physical exertion.
3. hypotensive action. Potassium eliminates vascular spasms and normalizes the functionality of the entire of cardio-vascular system.
4. Reducing fatigue and strengthening immunity. The trace element helps to increase the body's endurance and significantly reduces the risk of chronic fatigue. This property of potassium is especially important for children and the elderly.

Video: Potassium (K) - health benefits, deficiency and excess, foods rich in potassium

Significance for athletes

Potassium-rich foods are the main sources of energy for those who lead active image life or professionally involved in sports. With enhanced physical training the heart and blood vessels experience at least a double load. Potassium is excreted along with sweat, but in the body of an athlete during training, this element should be enough. It is he who normalizes cardiovascular activity, protects internal organs from various diseases, including stroke. Potassium also helps to quickly restore strength after a workout, participating in the work of the neuromuscular system. This trace element is always enriched with sports drinks that are drunk after exercise.

Daily intake

The intake of potassium is determined based on the age of the person. Recommended daily dosage for children - 15–30 mg per 1 kg of weight. The minimum amount of potassium that should enter the body of an adult daily is 1 g per kilogram of body weight.

The optimal daily doses of potassium, established by physicians, are 2 g/kg of weight per day for adults, and for professional athletes and people leading an active lifestyle - 3 g/kg of weight. For the period of active training for recruitment muscle mass daily requirement increases to 4-5 g/kg of body weight. If a long time the microelement enters the body in volumes that are less than recommended, a severe form of hypokalemia develops, which is fraught with negative consequences for the whole organism.

The need for potassium varies depending on the time of year. With the advent of spring, the level of the microelement decreases as much as possible. Therefore, it is necessary to carefully plan the diet, including potassium-containing foods in it. In autumn, some may even develop an excess of the trace element. During this period, there is no need to make changes to the usual

or take vitamin and mineral complexes.

It is especially important to monitor the level of potassium in the body in diseases of the heart and blood vessels. This trace element stimulates the excretion excess fluid and maintains a normal level of water in the tissues.

Causes, symptoms and consequences of potassium deficiency

Lack of potassium in the body is called hypokalemia. It is indicated by the following signs:

• heart rhythm disturbances;
• swelling;
• constipation;
• low pressure;
• irritability;
• trembling in hands, feet;
• impaired coordination of movements;
• muscle weakness and pain;
• severe fatigue;
• drowsiness;
• frequent convulsions;
• general malaise.

With chronic potassium deficiency, there are violations of the functions of the heart, kidneys and adrenal glands, metabolism. A person constantly feels tired, manifests itself nervous exhaustion, hypoglycemia, neurological pain.

Pregnant women with potassium deficiency also experience nausea with vomiting, frequent urination, confusion and shallow breathing.

The reason for the lack of potassium is often intense physical exercise, which are accompanied copious excretion sweat, and with it an important mineral is also excreted. Hypokalemia can also develop on the background of stress, insufficient intake of a trace element with food, or a passion for foods rich in sodium, due to the use of diuretics, laxatives, hormonal drugs which cause significant fluid loss. The absorption of potassium also interferes with drinking alcohol, drinking coffee and sweets in large quantities. With the help of a cup of aromatic coffee, people usually try to cheer up, but with hypokalemia, this only aggravates the situation. The drink flushes the microelement from the body, so that the person feels tired.

Potassium deficiency leads to chronic fatigue, pressure disorders, heart attacks. Hypokalemia may lead to the development peptic ulcer stomach and duodenum, erosion of the cervix. The skin becomes dry, the hair color becomes dull. During pregnancy, the state of hypokalemia poses a serious threat of miscarriage.

In children with a lack of potassium, diarrhea and vomiting occur, and paralysis is possible. If these symptoms are detected, it is imperative to check the level of the microelement in the body.

Why does an overdose occur and why is it dangerous?

The causes of excess potassium in the body (hyperkalemia) are:

• violation of potassium metabolism;
• redistribution of the trace element in the tissues of organs;
• malnutrition without restrictions on the consumption of foods with potassium;
• insulin-deficient states;
• acute nephritis(adrenal insufficiency);
• long-term use of potassium-containing drugs, the need for which was not;
• long-term adherence to the potato diet.

An excess of a microelement is indicated by characteristic signs:

• frequent urination;
• sweating;
• muscle paralysis;
• colic;
• excitability;
• arrhythmia.

It is important to pay attention to these symptoms in time, reduce the potassium content and maintain it at a normal level in the future. Otherwise, there is a risk of developing diabetes.

With a strong overdose, the functions of the heart muscle are impaired. Potassium salts are deposited in bundles, and this is fraught with the development urolithiasis. In case of poisoning with a potassium preparation, paralysis of the limbs is possible. A dose of 6 g is toxic to humans, and a single dose of 14 g leads to lethal outcome.

food sources

Potassium is found in a large number of foods, but food of animal origin is the richest in this mineral. A large amount of the trace element remains in the water. Therefore, potassium-containing foods are best not soaked or boiled, but steamed. Many of them can be eaten raw. If you still need to cook the product, you should use the minimum amount of water.

The main sources of potassium are green tea, cocoa and dried apricots. Slightly less in cheese and milk.

Full list vegetable sources potassium looks like this:

• cereals - oatmeal, millet, buckwheat;
• legumes - peas, soybeans, beans;
• vegetables - carrots, potatoes, zucchini, beets, tomatoes, cucumbers, radishes, pumpkins, cabbage;
• fruits - citruses, apples, bananas, melon, avocado, kiwi, apricots;
• dried fruits - dried apricots, raisins, prunes, figs;
• berries - red currant, lingonberry, cranberry, viburnum, blueberry, watermelon, grapes;
• nuts - almonds, peanuts, pine nuts;
• mushrooms - chanterelles, porcini, boletus.

Fruits and vegetables contain maximum amount potassium at the time of natural maturation.

Sources of trace elements of animal origin are:

• dairy products - cottage cheese, kefir, milk, cheeses;
• offal - liver;
• meat - lamb, beef;
• chicken eggs.

These foods should be included in the diet to maintain normal level potassium. The need for this mineral increases with intense physical exertion and with the onset of spring. It is especially important to maintain a balance of potassium in the presence of diseases of the heart and blood vessels. A sufficient amount of this substance in the body is important for their correct operation, as well as for the normal functioning of many other organs and systems.

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How much potassium should be ingested daily

Russian experts believe required amount this trace element, based on its molar concentration in the blood. In their opinion, a child under 1 year of age should have from 4.1 to 5.3 millimoles of potassium in a liter of blood (that is, approximately from 0.16 to 0.21 grams, since 1 mole of potassium is approximately 39 grams). At the age of 1 to 14 years - from 3.4 to 4.7 millimoles per 1 liter, and in a person over 14 years old - from 3.5 to 5.5 millimoles per 1 liter.

US specialists prefer to use a different scoring system. They recommend that people aged 18 and over get at least 2 grams of potassium daily, provided they are not engaged in heavy physical labor. For people who spend a lot of energy (metallurgists, loaders, farmers, athletes, etc.), the norm should be increased depending on the degree of physical activity - from 2.5 to 5.0 grams of potassium.

What benefits and harms can this trace element provide? With a lack of potassium, a person experiences fatigue, apathy, his immunity decreases, the work of the glands worsens internal secretion, kidneys, his working capacity decreases. Interruptions in the work of the cardiovascular, digestive and respiratory systems. Excess potassium manifests itself in the form of symptoms such as:
- irritability;
- sense of anxiety;
- muscle weakness;
- frequent urination;
- intestinal colic;

What foods contain the most potassium?

There is a lot of potassium in legumes: for example, in 100 grams of beans there are about 1000 milligrams, in 100 grams of peas - about 800 milligrams. 100 grams of wheat bread contains approximately 240 milligrams of potassium. There is also a lot of potassium in foods such as:
- raisin;
- walnuts;
- apricots;
- watermelons;
- apples;
- bananas;
- grape;
- citrus fruits;
- kiwi.

Potassium-rich potatoes, cabbage, carrots, beets. From animal products, there is a lot of potassium in beef - about 240 milligrams per 100 grams, in some types sea ​​fish(about 160 milligrams per 100 grams), milk (about 150 milligrams per 100 grams).

It is advisable to introduce animal foods rich in potassium into your diet, since plant foods contribute to the removal from the body of another necessary trace element - sodium. Also, some products contain potassium phosphate (E340), which is used as an acidity regulator.

Source

Potassium

What is useful and harmful potassium

Potassium deficiency leads to:

Apathy.
- Decreased immunity.
- fatigue.
- kidney failure.

The risk of developing diabetes.
- Muscle weakness.
- Anxious feelings.
- Frequent urination.
- Intestinal colic.

Where is potassium found

Corn cobs.
- Avocado fruits.
- Swiss cheese.
- string beans.
- Beet.
- Lentil groats.
- Dried apricots.
- Soya.
- Peas.
- Melon.
- Baked potato.
- Spinach.
- Mushrooms.
- Seaweed.
- Yogurt.
- Prunes.
- Cod.
- Raisin.

Source

Potassium is found in half of the body fluids

Potassium deficiency in the human body is very easy to diagnose by a number of characteristic symptoms.

Potassium deficiency. Symptoms

• increased fatigue
• Exposure to stress
• Bruising on the body
• Muscle pain, cramps
• Formation of a capillary network

Potassium deficiency is very easily and imperceptibly formed due to increased physical exertion, when eating a small amount of foods containing potassium, with the abuse of alcohol, sweets and morning coffee, which washes potassium out of the body.

In order to make up for the lack of potassium in the human body, it is enough to follow simple tips:

• Eat foods rich in potassium
• Engage in moderate physical activity regularly
• Normalize your daily routine

by the most simple product nutrition that compensates for the lack of potassium in the body is millet porridge.

It must be introduced into the diet as one of the main dishes.

Foods rich in potassium

The lack of potassium can be replenished with a simple drink of water (1 cup), honey (1 teaspoon) and apple cider vinegar(1 teaspoon). The drink is best consumed in small portions between meals.

Preparations with potassium also help to fill the lack of potassium, but in the absence of a direct medical prescription for use similar drugs, it is better not to abuse them, so as not to provoke an excess of potassium, which more dangerous than a deficit. Therefore, it is safer to consume foods with potassium.

The highest potassium content is found in honey and apple cider vinegar.

They are followed by yeast and wheat bran. However, the most popular and widespread products are: dried apricots, raisins, potatoes.

Sources of Potassium

• Vegetables (cucumbers, tomatoes, radishes, carrot root, zucchini, cabbage, pumpkin, garlic, onion, red pepper)
• Fruits and berries (bananas, oranges, watermelon, melon, apricot, cranberries, raspberries, viburnum, currants, cranberries)
• Nuts (cashews, almonds, hazelnuts, peanuts, walnuts)
• ​ Dried fruits (dried apricots, raisins, prunes, figs)
• Cereals (oatmeal, millet, lentils)
• Legumes (beans, peas)
• Mushrooms (chanterelles, porcini, boletus)
• ​ Fish
• Liver
• ​ Cottage cheese

Vegetables and fruits can be cooked delicious purees and salads, and instead of regular bread, eat cereal or Rye bread. When preparing dishes from potassium-containing foods, it should be remembered that potassium is best absorbed when foods are eaten fresh or raw, and if heat treatment is necessary, it is better to give preference to steaming or in the oven.

Potassium-containing foods should not be soaked for a long time, since potassium is washed out of them during prolonged soaking. Do not leave vegetables and fruits cut for a long time - this leads to a loss of potassium. When shopping for groceries, choose fresh, undamaged foods.

Source

Potassium is one of the seven significant macronutrients, along with calcium, magnesium, phosphorus, sodium, chlorine and sulfur. The person needs at least 100 mg of potassium daily to support key body processes.

High potassium intake is associated with a reduced risk of death from a variety of causes. Potassium has been linked to lower blood pressure, stroke risk, protection against muscle loss, and reduced kidney stone formation.

The main functions of potassium in the body include the regulation water balance and control electrical activity heart and other muscles. Potassium is an electrolyte that counteracts the effects of sodium, helping to maintain normal blood pressure and acid-base balance.

Various potassium supplements are available on the market, but nevertheless, food - The best way getting vitamins and minerals. It is also important to remember not to focus on one specific product nutrition to receive essential vitamin or mineral, the synergy of multiple products is important.

Supplements of certain nutrients have not been proven to provide the same benefits as dietary intake of those nutrients.

It is important to first focus on getting your daily requirement of potassium from food and only then use supplements as a backup source.

Potential Health Benefits of Potassium

Blood pressure and cardiovascular disease: insufficient intake Potassium has been associated with high blood pressure and cardiovascular disease more than once. Most people know that low sodium intake has importance to lower blood pressure, but adequate potassium intake is just as important.

Increasing potassium intake and decreasing sodium intake is very important change in a person's diet to reduce the risk cardiovascular diseases. One study found that people who consumed 4,069 mg of potassium daily had a 49% lower risk of dying from coronary disease heart rate compared to people who consumed less potassium (about 1,000 mg per day).

Bones and muscles: Potassium-rich foods contribute to alkaline environment in the body, as opposed to acidosis, which leads to the so-called "Western" diet. Metabolic acidosis is associated with a diet rich in acid-increasing foods, such as meat, dairy products, and processed grains. All this leads to the release of nitrogen, loss of mineral density bone tissue and muscle atrophy.

Foods rich in potassium

Potassium is found in many whole, unprocessed foods. Best Sources potassium: leafy greens, avocados, tomatoes, potatoes, beans, and bananas. Processing significantly reduces the potassium content of food. Therefore, a diet high in processed food products, most likely with low content potassium.

Many processed foods contain a large number of sodium intake and as sodium intake increases, it is important to get enough potassium in the body, as it negates the effect of sodium on arterial pressure. Fruits and vegetables with every meal guarantee a high content of potassium.

Avocado is an excellent source of potassium. Half an avocado contains 602 mg of the mineral.

• Half an avocado: 602 mg
• Medium banana: 422 mg
• 10 small mushrooms: 415 mg
• Cooked spinach, ½ cup: 419 mg
• Canned white beans½ cup: 595 mg
• Pumpkin, cooked, ½ cup: 448 mg
• Medium pear: 333 mg
• Medium mango: 323 mg
• Medium orange: 300 mg
• 30 grams of pistachios: 310 mg
• Raw melon, 1 cup: 417 mg
• Large potato with skin, baked: 845 mg

Potential risks of high potassium intake

In people with healthy kidneys excess amount potassium is excreted in the urine without any harmful side effects. Occasionally, there are cases associated with potassium toxicity, but they are all caused by the consumption of potassium supplements, not food.

Consuming too much potassium can be harmful for those people whose kidneys are not fully functional. Some sports supplements and salt substitutes are high in potassium and can cause cardiac arrest due to the effects potassium has on the heart.

Source

Potassium- one of the valuable mineral elements that helps the heart muscle work in correct mode. Also, the use of potassium with food gives the muscles elasticity, due to this, our muscles work as they should, and do not tear. The lack of this element adversely affects the state of health, and can even lead to death. The benefits and harms of potassium for the body, potassium - in which foods we learn the most from reasoning.

What is useful and harmful potassium

The benefits of potassium for human health are the well-established work of the heart muscle, the correct contraction of skeletal muscles, help brain activity, adjusting the water balance in the body, supplying oxygen to the brain, helping with many allergic reactions.

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Potassium deficiency leads to:

Apathy.
- Decreased immunity.
- Rapid fatigue.
- Deterioration of the work of the endocrine glands.
- Kidney failure.
- Decreased performance.
- Interruptions in the cardiovascular, digestive and respiratory systems.

Excess potassium manifests itself as:

The risk of developing diabetes.
- Muscle weakness.
- Anxious feelings.
- Irritability for various reasons.
- Frequent urination.
- Intestinal colic.

Where is potassium found

Every day a person should take from 1800 to 5000 mg of potassium with food. The dose is inconclusive and options depend on height, weight, age, and so on.

The richest foods in potassium:

Corn cobs.
- Avocado fruits.
- Swiss cheese.
- String beans.
- Beet.
- Lentil groats.
- Dried apricots.
- Soya.
- Peas.
- Melon.
- Baked potato.
- Spinach.
- Mushrooms.
- Seaweed.
- Yogurt.
- Prunes.
- Cod.
- Raisin.

Potassium loss can also occur with vomiting, diarrhea, strenuous exercise to sweat, and the use of diuretics. Caffeine, sugar and alcohol also contribute to the removal of potassium from the body, which leads to a deficiency of the element. Elderly people especially suffer from a lack of potassium, their heart diseases worsen, there are statistics that they die from this. For a more complete absorption of potassium from food, you should not subject them to heat treatment, and for the greatest preservation of trace elements, you need to cook for a couple.

Follow the advice and stay healthy.

The benefits of potassium for the human body

The role of potassium in the human body is as follows:

• Improves oxygen metabolism, increases brain activity.
• Regular consumption of potassium-containing foods is an excellent prevention of diseases of the cardiovascular system. Potassium lowers blood pressure and normalizes heart rate, strengthens blood vessels.
• Beneficial effect on muscle tissue. Potassium helps to maintain muscle tone, recover from intense exercise. Prevents the appearance aching pains and convulsions.
• Participates in the processing of glucose, ensures proper contraction of muscle fibers.
• Maintains fluid balance and intracellular pressure. Included in all fluids of the human body.
• Improves Functions urinary system, prevents the deposition of slag, fluid stagnation.
• Works closely with magnesium to help maintain its optimal concentration (magnesium is essential for protecting the heart).
• Normalizes the energy balance of the body.
• Actively used to treat diseases nervous system: stabilizes the condition, helps to avoid depression and breakdowns. Relieves fatigue syndrome.
• Strengthens bones. For their health, they need not only calcium and fluorine, but also minerals, including potassium. This macrosubstance protects against the onset of osteoporosis.
• Improves metabolic processes. Potassium helps the body break down and absorb certain elements. If you're on a diet and you're not losing weight, make sure you're getting enough potassium in your diet.

Main sources of potassium

Sources of potassium are conventionally divided into four groups:

• Low content (up to 100 mg per 100 grams of product).
• Average level (content 150-250 mg per 100g).
• High content (250-390 mg).
• Very saturated (about 400 mg).

Plant sources of potassium (Table 1):

• Dried fruits.
• Cereals (buckwheat, oats, millet).
• Vegetables (tomatoes, beets, carrots, pumpkin, spinach, cucumbers, lettuce, radishes, zucchini, cabbage).
• Legumes (soybeans, peas, beans).
• Berries (lingonberries, grapes, currants, cranberries, blackberries, viburnum, blueberries).
• Fruits (bananas, citrus fruits, apples, melon, apricots, etc.).
• Nuts (almonds, peanuts, pine nuts, hazelnuts).
• Mushrooms (porcini, champignons, chanterelles, boletus, etc.).

Animal sources of potassium (Table 1):

• Fish (cod, tuna, mackerel, etc.), seafood.
• Dairy products (kefir, milk, hard cheese, cottage cheese, butter).
• Liver.
• Poultry meat, beef, lamb.
• Eggs.

Table 1. Potassium content in products

Expert advice. Potassium easily evaporates from food high temperatures and interaction with liquids. Potassium deficiency peaks in winter when people consume limited quantity fresh vegetables and fruits

• Minimum heat treatment.
• Prepare food in a small amount water.
• Eat more fresh fruits and vegetables.
• Dishes ideally bake, do not overcook and do not stew for a long time.

Recipe for potash mixture. It will take 300g dried apricots, raisins, prunes, figs, 1 cup walnuts, 1 glass of honey (preferably fresh), 2 lemons. Grind the lemons in a meat grinder, finely chop the nuts. Mix with dried fruits and honey, store in a cool dark place. Eat three times a day for a teaspoon with a slide 1.5 hours after eating. The norm of potassium for a person is given in table 2.

Table 2. Daily rate potassium

Interaction with other elements

What you need to know about potassium:

• Combines well with sodium and magnesium. Potassium promotes the absorption of magnesium and the excretion of sodium.
• It is better absorbed if you take vitamin B6 at the same time.
• Absorption of potassium is prevented by alcohol-containing drinks, caffeine, sugar.
• Some can artificially increase blood potassium medical preparations Triamterene, Sulfamethoxazole, as well as inhibitors and potassium-containing salts.
• Common salt used in large doses can cause potassium deficiency.
• Some heart drugs and diuretic drugs and fees remove potassium from the body.
• Rubidium, cesium, thallium are considered antagonists and can also displace potassium from the body.

Deficiency and excess of potassium in the body

Potassium deficiency is common and there are a number of reasons for this:

• Unbalanced diet.
• Violations of metabolic processes in the body.
• Diseases of the digestive system, kidneys.
• Dehydration of the body due to medication, poisoning, etc.
• Overload of the nervous system.
• Excessive intake of micro- and macroelements that displace potassium in the body.
• Abuse of coffee, alcohol and sweets.

Potassium deficiency manifests itself in this way:

• Reduced immunity.
• Feels constant fatigue and frequent muscle cramps.
• Chronic exhaustion.
• Frequent urination.
• Deterioration of hair, skin (becomes dry) and nails.
• Hypertension.
• Rapid pulse and respiration.
• The appearance of ulcers and erosions on the mucous membranes.
• Diseases of the reproductive system.
• Edema of limbs and face.
• Problems with defecation.

In pregnant women, a lack of potassium is accompanied by nausea, muscle weakness, and non-passing toxicosis.

In the future, hypokalemia can lead to arrhythmia, impaired acid-base balance organism. The risk of developing diabetes and heart disease increases.

When anxiety symptoms contact a specialist. Simple tests and cardiograms are often enough to make a diagnosis. Do not self-medicate

An excess of potassium in the body can appear in such cases:

• Abuse of potassium-containing drugs.
• Eating a diet high in potassium.
• Violation of metabolic processes.
• Insulin deficiency.
• Renal failure.
• Change hormonal background(in particular, the sympathoadrenal system).

A single intake of 6 g of potassium can disrupt the basic functions of the body, 14 g is considered lethal dose. So the choice of products and preparations must be approached responsibly. If the concentration of potassium in the blood exceeds 5 mmol / l, we can talk about hyperkalemia.

Symptoms of hyperkalemia:

• Increased excitability, anxiety, nervous state.
• Increased sweating.
  Muscle tremors, convulsions, severe cases paralysis.
• Arrhythmia.
• Colic in stomach and intestines.
• An increase in blood sugar levels.
• Increased separation of urine.

A serious overdose of potassium can impair the functioning of the heart. Potassium is deposited in the ligaments, causing muscle cramps and transient paralysis. The risk of getting kidney stones and diabetes increases.

Preparations with potassium

Potassium preparations are produced in the following forms:

• Solutions and soluble tablets.
• Capsules.
• Coated tablets.

The most common drugs:

• Asparkam. Contains 175 mg of potassium and magnesium aspartate. The package contains 20-50 tablets. Often prescribed for diseases of the cardiovascular system.
• Potassium chloride. Available in tablets and ampoules (dosage 40 mg / ml), administered intravenously, refers to "hot" injections. Tablets in a dosage of 500 to 1500 mg.
• IonicKalium. Spray 60 ml, contains potassium ions. It is injected under the tongue, and the macroelement is absorbed into the mucous membrane without entering the digestive system.
• Potassium orotate. Contains 500 mg of potassium per tablet, pack of 10-50.
• Panangin. Contains 45.2 mg of potassium and magnesium in high concentration. There is also a form of Forte - 316 mg of potassium per tablet.
• Kudesan. Complex with potassium and magnesium. Contains 250 mg of magnesium aspartate and 450 mg of potassium aspartate. The complex is enriched with ubichon, which improves the immune system.

In medium dosages, potassium is included in vitamin-containing preparations: Vitrum (40 mg), Centrus (40 mg), Vitalux (40 mg), Teravit Antistress (80 mg).

AT medicinal purposes use drugs with more high concentration: Pamaton, Aspacard, Orokamag, Aspariginat, etc.

How to take potassium supplements:

• It is recommended to take vitamins and potassium tablets after meals.
• Do not chew tablets and capsules. liquid form most often injected under the tongue.
• Take the tablets with plenty of water.
• Add soluble preparations to water or juice, and drink within 5 minutes in small sips.
• It is not recommended to administer the drug in ampoules alone.

Not everyone knows the features chemical reactions with potassium. Let's take a look at a few interesting experiences with this metal in the video below.

Potassium is a trace element found in all organs and tissues of the body. Most of it is found in cells, up to 98%. The mineral is important for a person, because without it it is impossible normal functioning all body systems. The element, together with sodium, is actively involved in life support, therefore its deviations from the norm negatively affect a person’s well-being.

• Takes part in the process of muscle contractions;
• Promotes the formation of new protein structures;
• Participates in the formation of a reserve carbohydrate glycogen;
• Regulates the acid-base balance in the blood.

Potassium is very important for athletes and people leading an active lifestyle.

Potassium in the human body contributes to muscle contraction and the transmission of nerve impulses, which is its main task. Many muscle and nerve cells have special channels for moving potassium in and out of the cell. The element moves freely through the channels, but blocking of movement also occurs, which jeopardizes the state of the nervous and muscular systems.

The trace element is involved in the preservation of carbohydrates in muscle tissue, for which they are used as fuel, and prevents the loss of calcium by the body.

What foods contain potassium

Plant Sources of Potassium

• Cereals - millet, oatmeal, buckwheat;
• Legumes - peas, beans, soybeans;
• Vegetables - beets, carrots, cabbage, potatoes, radishes, zucchini, pumpkin, tomatoes, cucumbers;
• Fruits - apples, citrus fruits, apricots, avocados, kiwi, bananas, melon;
• Dried fruits - figs, dried apricots, raisins, prunes;
• Berries - grapes, watermelon, lingonberries, red currants, cranberries, blueberries, viburnum;
• Nuts - peanuts, almonds, cedar;
• Mushrooms - boletus, chanterelles, porcini.

Buckwheat contains potassium

Animal sources of potassium

• Dairy products - cottage cheese, milk, cheese, kefir;
• Offal - liver;
• Meat - beef, lamb;
• Chicken egg.

Daily intake of potassium

The daily requirement of potassium for an adult should be between 2000-4700 mg, which can be achieved with a balanced daily diet.

Daily potassium intake for children

• 0-6 months - 400 mg;
• 7-12 months - 700 mg;
• 1-3 years - 3000 mg;
• 4-8 years - 3800 mg;
• 9-13 years - 4500 mg;
• 14-18 years - 4700 mg.

Daily potassium intake for women

• 19 years and older - 4700 mg;
• During pregnancy - 4700 mg;
• With lactation - 5100 mg.

Daily intake of potassium for men

• 19 years and older - 4700 mg.

Lack of potassium in the body

The main causes of micronutrient deficiencies are:

• Large loads;
• stress;
• Physical and psychological fatigue;
• Disordered day.

The absorption of the element is prevented by the use of alcohol, diuretics, sweets and coffee in large quantities. With the help of coffee, people often try to fight fatigue, only this aggravates the situation, because this drink flushes potassium from the body and the person feels tired.

Lack of potassium in the body is manifested by general weakness, decreased pressure, edema, constipation, general violation health status, reflexes, and is also accompanied by feeling unwell. With a chronic lack of an element, the activity of the heart, kidneys, adrenal glands, and metabolism is disrupted. A person constantly feels tired, nervous exhaustion, hypoglycemia and neurological pain may appear.

In pregnant women, the lack of an element manifests itself in the form muscle weakness, nausea with the urge to vomit, confusion, shallow breathing, frequent urination and fatigue.

Consequences of potassium deficiency

• Chronic fatigue;
• Arterial pressure;
• heart attacks;
• Ulcer of the stomach and duodenum;
• Cervical erosion;
• Dry skin;
• Dull hair color;
• Abortion.

Children may experience the following symptoms: paralysis, vomiting, diarrhea. In such cases, you should check whether the child receives enough potassium.

Video from internet

Too much potassium in the body

An excess of the microelement leads to insufficient activity of the adrenal glands (acute nephritis). An excess of potassium manifests itself in the form of violations of cardiac functions, adynamia, excitation, discomfort in the limbs, increased urine output. These symptoms are mainly due to malnutrition when the diet does not take into account necessary restrictions potassium containing foods.

A large overdose of the element disrupts the activity of the heart muscle, leads to the deposition of potassium salts in the ligaments, which increases the risk of developing urolithiasis. In addition, its excessive content in the body can be caused by poisoning with potassium preparations. Sometimes in such cases, paralysis of the limbs occurs. The toxic dose for humans is 6 g, and the lethal dose is 14 g.

Reasons for an overdose

Excess potassium in the body can be caused by the following factors:

• Violation of the kidneys;
• Insulin deficiency;
• Violation of the functions of the sympathoadrenal system;
• As a result of hemolysis, cytolysis, tissue crush syndrome;
• Redistribution of the mineral in the tissues of organs;
• Violation of potassium metabolism;
• Excessive intake of the element;
• Prolonged and excessive intake of nutritional supplements containing trace elements;
• Due to the constant potato diet.

Preparations containing potassium

Most safe method replenishment of the body with potassium is the use of products containing this mineral. Taking potassium-containing drugs, only 50% of patients raise potassium to normal levels. Potassium preparations can cause ulcers of the stomach and intestines, as well as internal bleeding. Given the seriousness of the side effects, drugs should be taken only when absolutely necessary, when potassium levels are still low when long-term use foods high in it.

Rules for taking potassium supplements

• Take with meals or immediately after meals;
• Capsules or tablets should be swallowed whole without chewing;
• Drink plenty of water;
• When using liquid dosage forms, soluble tablets, powders, the drug must be dissolved in ½ tbsp. water or juice, then drink in small sips for 5 minutes.

The most common drugs today:

1. Asparkam - auxiliary drug, prescribed for heart disease, shock conditions, circulatory disorders. Accepted in violation heart rate due to potassium deficiency;
2. Foamy potassium - the drug compensates for the lack of potassium due to insufficient intake of it in the body, with a decrease in appetite;
3. Potassium chloride - used for arrhythmia, intoxication, lack of potassium in the body, as well as in the treatment of corticosteroids.

This element is just a miracle, thanks to it the seeds grow, the leaves turn green, the fruits grow, we are waiting for the harvest. For the human body, potassium is an important macronutrient for every cell, without it there is no life.

AT pure form Potassium is obtained only in the laboratory, in nature it is combined with other elements. Potassium compounds are found in various products, thanks to them we get this valuable element.

What is the important role of potassium in the human body?

Functions of potassium in the body

What are the functions of potassium in the body?

1. Regulates water and salt processes, prevents edema from appearing.
2. Brings pressure back to normal.
3. Prevents anemia.
4. Promotes proper heart rhythm.
5. Improves oxygen supply to the brain.
6. Eliminates spasms of blood vessels.
7. Increases the endurance of the body.
8. Vital for the nervous system.
9. plays leading role in the transfer of neutralized ammonia to excretory system. Eliminates ammonia poisoning and is needed for the full functioning of the kidneys.
10. Participates in the synthesis of proteins, the emergence of energy, the production of insulin by cells of the pancreas and other processes important for life.

What foods replenish the lack of potassium in the body?

Potassium in foods:

When cooking, 60% of potassium goes into the water, if you cook soup, then this is good, but it is better to eat vegetables for a side dish raw or steamed.

Beef liver, in order not to lose potassium, it is better to put out.

Bananas, potatoes, carrots, cabbage also contain vitamin B6, which contributes to the complete absorption of potassium.

There are more macronutrients in dried fruits than in fresh ones.

With what products do we get the item?

• beans;
• cabbage;
• potatoes;
• dried apricots;
• melon;
• kiwi;
• bananas;
• citrus;
• broccoli;
• avocado;
• fish;
• milk;
• chocolate;
• grape;
• liver.

Potassium ingested with food is absorbed almost completely.

Lack of potassium in the human body

What can cause a shortage of a valuable element?

What are the consequences of potassium deficiency in the body?

1. From the side of the nervous system - memory impairment, apathy, drowsiness, loss of strength.
2. From the side of the cardiovascular system - increased pressure, arrhythmia, vasospasm.
3. From the side musculoskeletal system- muscle weakness, joint pain, cramps.
4. Edema appears.
5. Constipation.
6. Bloating.
7. Dry skin.
8. Brittle nails.
9. Loss of appetite.

The need for potassium in the human body

The need for potassium in the body depends on a number of reasons:

• body weight;
• physical activity;
• time of year, for example, in summer, the need for an element is high, since we sweat more;
• human health.

An adult requires potassium - 1100 to 5000 mg.

It is important to note that when enough potassium in the body of a man, lowers the possibility of death from a stroke.

But excess potassium can also be harmful.

Appears nervousness, pallor, heart rhythm disturbance. An overdose of potassium when taken with food is impossible, it appears with kidney disease and improper intake of potassium.

To find out if you have enough potassium, you need to spend laboratory research. Potassium deficiency is a decrease to 3 mmol per liter of blood.

Cake to replenish the lack of potassium in the body

Potassium bounty cake.

Take 175 gr:

• chocolate, preferably bitter;
• almonds;
• granulated sugar;
• butter.

Beat soft butter with five egg yolks. Melt chocolate in a water bath, add butter with yolks, put chopped almonds.

Beat egg whites well and add them. Pour the resulting mixture into a mold and place in the oven (180 degrees) for 45 minutes. When cool, cut into squares and enjoy.

In 100 grams of almonds - 807 mg of potassium.

Conclusion: potassium in the body is very important, try to avoid its deficiency, eat more products with a trace element, use vegetables for garnishing fresh or steamed.

Sincerely, Olga.

Potassium is very important for the body. The state of soft tissues and the work of many systems, including nervous, excretory, bone, and muscle, depend on it.

98% of potassium is located in tissue cells, and the remaining 2% - in the intercellular space. Its deficiency or excess can lead to serious problems.

Basic functions of a chemical element

Potassium in the human body is an integral component of many processes that ensure normal life. It serves to perform the following functions.

• In combination with sodium, it forms a sodium-potassium balance and is necessary to maintain normal intracellular pressure.
• Responsible for the stability of the liquid intracellular composition.
• Takes part in the regulation of water-salt metabolism.
• Serves to maintain acid-base balance.
• Potassium in the body is needed for the proper functioning of such internal organs as the kidneys and heart, for muscle contractions, to ensure energy balance.
• Prevents the occurrence of slagging of the body and edema.
• Prevents excretion along with urine with excessive consumption of salty foods.
• Increases human performance.
• Helps maintain blood pressure fine.
• Softens the course of allergic reactions.
• It has a positive effect on brain function by improving the processes of oxygen supply to it.
• Reduces the risk of arrhythmias, diabetes and other diseases.

The role of potassium in the human body is certainly great. But this is especially felt by people who are subject to large and frequent physical exertion. These are usually athletes.

The fact is that potassium is excreted from the body along with sweat. Therefore, athletes, in order to recuperate after have a hard day, consume special drinks containing the element.

The rate of potassium in the human body

Experts joke: there is so much potassium in our body that one shot from a toy gun is enough. If this is translated into numbers, then the content of this element is about 180 grams.

The daily intake of potassium depends on several factors:

• the person's age;
• weight;
• lifestyle: how physically active a person is;
• physiological state - with prolonged vomiting, diarrhea, urination, the body needs more element.

For children, the norm is calculated according to the following formula: from 15 to 30 grams per 1 kilogram of weight.

Adults should consume 1 to 2 grams of potassium per day. Athletes daily dose mineral is slightly higher: up to five grams.

However, a person is constantly under the influence of various objective and subjective factors, as a result of which deviations from these norms may occur. In medicine, they are called hypokalemia and hyperkalemia.

hypokalemia

This is a condition accompanied by a lack of potassium in the body. The disease can be identified by a number of symptoms: increased irritability, lethargy, chronic fatigue, arrhythmia, muscle pain, convulsions, trembling of hands and feet, impaired motor coordination.

The causes of this disease can be different. Among them:

• excessive eating, rich in sodium and poor in potassium content;
• very high physical activity, provoking increased excretion sweat;
• stressful state;
• uncontrolled use of hormones, laxatives or diuretics, which leads to a large loss of fluid.

The stages of the disease vary in severity. Sometimes just eating potassium-rich foods is enough for a full recovery. And in more serious cases resort to medical treatment.

Hyperkalemia

This is nothing more than an excess of potassium in the human body. What causes disease? The most common causes of the disease are:

• prolonged consumption of foods containing potassium in large quantities;
• violation of the metabolic processes of the element in the body;
• kidney disease, kidney failure;
• insulin deficiency;
• uncontrolled reception medicines high in potassium.

An excess of potassium in the body can be determined by the failure of heart rhythms, frequent urination, profuse sweating, the appearance of colic in the intestines, overexcitability.

After the discovery of the disease, you should immediately consult a doctor and begin its treatment. Self-medication in such cases is excluded.

Excess is very dangerous for humans. In some cases, the disease ends in death.

Element Sources

main supplier chemical element is food. The body absorbs it with ease by almost 100%.

• vegetables: carrots, cabbage, potatoes, spinach;
• fruits: bananas, kiwi, apricots (mainly in dried form), citruses, avocados;
• legumes: peas, beans, beans, soybeans;
• bread;
• dairy;
• beef;
• fish.

Potassium can be taken in the form of vitamins and biologically active additives to food. They must be prescribed by a doctor.

If you want your body to work like a Swiss watch, carefully monitor the content of potassium in it. Eat right and drive healthy lifestyle life.