Potassium is an important mineral
that is needed by our body and it is referred to as an electrolyte as well.
Naturally it is found in many foods and also as supplement.
The main function of potassium in our body is to maintain the level of fluid inside the cells. Additionally, it helps in the contraction of the muscles. It supports the normal blood pressure. The other functions of potassium can be summarised as:
Potassium is needed by our body but the same amount is not needed by all. It depends on sex and age of an individual. The dietary amount of potassium recommended is mentioned below:
For women
14 to 18 years: the requirement of potassium is 2300 mg per day.
19 years and above: The requirement is 2600 mg per day.
Pregnant and lactating women: The requirement is2500 mg per day.
For men
14 to 18 years: The requirement is 3000 mg per day.
19 years and above: The requirement is 3400 mg per day.
On a whole, it can be estimated that a woman needs about 2320 mg and a man needs about 3016 mg of potassium on an average each day.
The counterpart of potassium is sodium and often the role of both of them in our body is related. Due to this reason, their roles are studied together. Both sodium and potassium are interconnected but at the same time have an opposite effect in our body. It is to be noted that they have an important role in our body but they both have been linked to cardiovascular disease.
For example, an excessive intake of salt increases blood pressure on one hand, while on the other hand, taking potassium relaxes blood vessels. Also excreting sodium can decrease blood pressure. Human bodies need more of potassium than sodium.
From studies, it can be concluded that people who ate less potassium and high sodium developed a risk and some even died of heart attack.
Food sources of potassium
Potassium can be found in fruits and vegetables. Leafy vegetables, nuts, squash, dairy products, beans, raisins, apricots, lentils, broccoli, bananas, avocado, oranges, coconut water, tomatoes, yogurt, almonds, cashew, salmon, chickens are some of the food items where potassium is found.
Signs of potassium deficiency
One may develop hypokalemia, a condition in which there is an increase in the loss of fluid. Though it is quite rare to develop a potassium deficient disease, because it is widely found in many food items, but if a person takes it in inadequate amount, then it may occur. Hypokalemia can be treated by taking potassium orally.
Other signs include tiredness, muscle cramps, weakness, constipation, irregular heart rate, muscle paralysis in the extreme condition.
Hyperkalemia, a condition where there is an excess of potassium in the blood may occur. Symptoms of hyperkalemia include weakness, tiredness, vomiting tendency, shortness of breath, pain in chest, irregular heart rate, and palpitations. It generally occurs when a person has an advanced issue of kidney.
Potassium works the best for people who have high blood pressure. Also, potassium intake is helpful for people who have kidney stones.
Now, let us know about its side effects.
Potassium can be taken orally. Some people can have stomach aches, vomiting, diarrhoea, etc., while taking them orally or consuming them.
It is not recommended to take in potassium if you have some disorders of the digestive tract.
If a person has some issues with kidney, then you may consume potassium as recommended by your doctor.
Make sure that your potassium intake is adequate and avoid any potassium deficiency.
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