Potassium is an essential mineral that is needed by all tissues in the body. Since it has a slight electrical charge that stimulates different cellular and nervous system processes, it is sometimes called an electrolyte. Potassium can be obtained either from food sources or nutritional supplements.
The body cannot function without potassium, one of the seven macrominerals. Potassium is essential for the body’s normal functioning and is often deficient in people.
Multiple bodily processes rely on potassium, including those involving the kidneys, the heart, the muscles, and the transmission of signals along the nervous system.
The recommended daily allowance of potassium is discussed further below. We delve into potassium’s physiological roles, recommended dietary intake, and potential side effects.
Here are 10 high-potassium foods to consider adding to your diet:
- One Cup of Prepared Bok Choy (630 mg)
- Medium Potatoes (610 mg)
- 1/2 cup of white beans (600 mg)
- One cup of beets (520 mg)
- One cup of cooked Brussels sprouts (500 mg)
- One cup of cooked broccoli (460 mg)
- One cup of cantaloupe (430 mg)
- One medium banana (420 mg)
You can also easily increase your potassium intake by drinking fruit and vegetable juices. The highest potassium content is typically found in citrus juices ( 3 ). As an illustration, the potassium content of 1 cup (240 mL) of 100% orange juice is about 10% of the DV, while the potassium content of 1 cup (240 mL) of grapefruit juice is about 9% of the DV.
- Fruits and vegetables with a high potassium content
- Vegetables derived from beets, particularly the greens.
- To be specific, Brussels sprouts.
- We ate oranges and drank orange juice.
The electrolyte potassium plays a crucial role in maintaining good health. Potassium-rich foods mitigate sodium’s harmful effects on blood pressure, as noted by the American Heart Association (AHA)Reliable Source.
The risk of hypertension is raised when sodium levels are too high. Potassium aids in the excretion of sodium, which reduces the risk of this in otherwise healthy people. It aids in the regulation of blood pressure by easing the tension on the arterial walls.
Health of the Heart and Blood Vessels
Adequate potassium intake has been linked to a reduced risk of or better control of hypertension.
The risk of cardiovascular disease and stroke may be lowered with a high potassium intake and a low sodium intake (Trustworthy Source).
Upkeep of Bones and Muscles
It’s possible that potassium helps maintain strong bones. Bone mineral density may increase with the consumption of high amounts of potassium-containing fruits and vegetables, according to a reliable study’s findings.
Further investigation is needed, though, to confirm this. If the result holds up, further study is needed to determine why and whether or not dietary supplements can produce the same result.
It has been hypothesised that a high-potassium diet can prevent Trusted Source muscle wasting in the elderly and those with diseases that cause muscle wasting.
Conditions affecting the kidneys
Low potassium levels may reduce calcium reabsorption by the kidneys in otherwise healthy people. If your kidney calcium levels are too high, you may develop stones.
According to 2015Reliable Source research, the DASH diet may help reduce the risk of kidney stones because it emphasises the consumption of foods high in potassium and other essential nutrients.
However, those with kidney disease should avoid taking in too much potassium. In such a situation, a physician will advise on the ideal potassium intake.
The majority of people get enough potassium from a healthy diet, especially one that limits sodium intake.
In some cases, your doctor may suggest you take a supplement. There is some evidence that these may help Trusted Source:
- manage blood pressure
- prevent stroke
- prevent kidney stones
- boost bone health
- maintain healthy levels of blood sugar
More research is needed, however, to confirm whether or not potassium supplements can treat or prevent these health problems.
Before taking any potassium supplements, it’s a good idea to consult with your doctor. This is especially important for people who have kidney disease or are also taking other medications.
Hypokalemia, or potassium deficiency, is linked to a number of serious health issues.
Kidney stones can be caused by hypertension.
a deficiency of calcium in the body’s bones
If a person’s blood serum potassium level is less than 3.6 mmol/l, they are considered to have a deficiency, even if they are in otherwise good health. People with kidney disease have a lower threshold for this effect.
A person with a mild potassium deficiency may experience:
- muscle weakness
- a general feeling of being unwell, or “malaise”
If potassium levels fall below 2.5 mmol/l in an otherwise healthy person, doctors consider this to be a moderate to severe deficiency. It may cause:
a high output of urine Diabetes-related muscle paralysis Breathing difficulties Heart-related rhythm changes Confusion Kidney disease
In extreme cases, heart problems brought on by a deficiency can be fatal.
Saturated with Potassium
Normal human beings can survive on a diet rich in potassium because the kidneys flush it out.
However, hyperkalemia, or high potassium levels, can be dangerous for those whose kidneys aren’t functioning properly. If the levels rise rapidly, this could be a problem.
When potassium concentrations in the blood rise to between 5.1 and 6.0 mmol/l, medical professionals begin to worry about the patient’s health. Any time the level goes above 6.0 mmol/l, professional monitoring is warranted.
Hyperkalemic patients may experience few or no symptoms at all. In case they manifest, symptoms are similar to hypokalemia.
Hyperkalemia, especially if it occurs suddenly or in large amounts, can lead to
symptoms such as rapid heartbeats, shallow breathing, and chest pain
The problem is now potentially life threatening and necessitates immediate medical attention.
Take the time to research what happens to the body when hyperkalemia is present.
Conflicts between medications
Because of the potential for drug interactions, people who are already taking medication should not increase their potassium intake without first consulting with their doctor.
Medications like angiotensin-converting enzyme inhibitors and angiotensin receptor blockers, for instance, can prevent potassium loss by the body. Both ACE inhibitors and ARBs are common names for these drugs. Benazepril (Lotensin) and losartan are two such examples (Cozaar).
Those with kidney disease, type 2 diabetes, or heart disease who take either of these medications may experience dangerously high potassium levels.
Some diuretics, known as potassium-sparing diuretics, reduce the amount of potassium that is normally lost in urine. The potassium levels of patients taking these medications will be closely watched. Spironolactone and amiloride (trade name: Midamor) are two such examples (Aldactone).
It is through increased urination that loop and thiazide diuretics lead to potassium loss. Because of this, potassium levels may drop. Furosemide (Lasix) and bumetanide are two such examples (Bumex).
Individuals taking any of these medications may need to limit their intake of foods that are high in potassium. This article will enlighten you.
The mineral potassium plays an important role in the human body. Good food sources include dried fruits, beans, and other plant-based foods.
The mineral aids in the maintenance of kidney, bone, and cardiovascular health, and it may also aid in the regulation of blood pressure.
Individuals with kidney disease should avoid consuming excessive amounts of potassium. If you have kidney disease, your doctor will tell you how much potassium you can safely consume.
Potassium should ideally be consumed as part of a balanced diet.