Potassium plays an electrolyte role in the development of the kidneys, heart and muscles, and in the transmission of messages through the nervous system. It also constitutes 5% of the minerals in our total body. The body cannot produce potassium naturally. Therefore, your diet must be high. foods containing potassium We must consume.
What is Potassium, Why Should We Consume?
Potassium is one of the 7 most essential minerals that ensures the smooth functioning of our body's functions. Foods high in potassium help manage blood pressure by reducing the negative effects of sodium. However, taking small amounts of potassium can lead to health problems. However potassium drug Consuming too much potassium is also not good. We need to take potassium into our body with natural and healthy foods. With this low potassiumIt is associated with an increased risk of high blood pressure, heart disease, stroke, cancer, digestive disorders, and infertility.
What Are the Benefits of Potassium?
Potassium It prevents heart, muscle and bone diseases in particular. Moreover high sodium Having high blood pressure levels can increase the risk of high blood pressure. In healthy people, potassium relaxes the walls of blood vessels, helping the body remove sodium, reducing this risk. The most important benefits of potassium What to list:
- Balances blood pressure
- It ensures the correct functioning of the nervous system.
- Manages blood pressure, prevents high blood pressure
- It provides the transport of nutrients to the cells and their excretion.
- Supports muscle development
- Prevents the formation of kidney stones
- Good for bone health
- Balances blood sugar levels
The most important benefit of potassium for athletes It is used to enlarge the muscle and accelerate blood flow. Especially bodybuilding and fitness people dealing with grow muscles and potassium intake is critical for them if they want to improve. For this reason, pre-training banana consumption potassium pump can increase the feeling and performance received. Moreover research It confirms that athletes who eat fruits and vegetables containing potassium may have higher bone mineral density.
Which Foods Have Potassium?
Since our body cannot produce potassium, it is absolutely necessary to consume one of the foods containing potassium during the day. Well the most what's in potassium? Here are foods high in potassium:
- Pumpkin seeds
- Lean meat
- Whole grains
- Green leafy vegetables
Banana is the easiest fruit to consume among foods containing high potassium. Consume it daily by mixing banana and yogurt. Thus, you will meet our potassium need to a large extent. Therefore, it will always be healthier to consume these foods instead of externally taken potassium pills. However, if there is a problem in taking potassium despite consuming these foods, then potassium medicine and potassium deficiency treatment can be started. Especially the use of magnesium and potassium together can give a better result at this point. Of course, it is absolutely necessary to consult a doctor for the elimination of potassium deficiency.
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Potassium Deficiency and Height
In healthy individuals, low potassium levels can inhibit the kidneys' ability to reabsorb calcium. in the kidneys high calcium levels can cause kidney stones. In addition, working in jobs that require heavy physical activity, the use of certain drugs such as diuretics and smoking can also cause potassium deficiency. best known potassium deficiency The symptoms are:
- Fatigue and weakness
- Symptoms of hypokalemia
- Muscle weakness and muscle aches
- constant urge to urinate
- Kidney stone risk
If you are deficient in potassium, you should naturally eat more fresh vegetables and fruits that are high in potassium and low in sodium. In addition, when consuming foods containing potassium, packaged and high in sodium You have to remove food from your life.
FaTaking too much potassium brings with it the problem of high potassium in the blood. The body excretes excess potassium through urine. Therefore, people with kidney failure should not consume too much potassium. As a result of the increase in the amount of potassium in the blood, problems such as accelerated heartbeat, heart palpitations, shortness of breath, chest pain occur. In this case, you should contact your doctor immediately and never use potassium medication or supplements without consulting your doctor.
How Much Potassium Should We Take?
Average daily for adults potassium intake It is known to be about 2.320 mg for women and 3.016 mg for men.
Last updated August 21, 2021