In what products is potassium? Dried apricots, wheat bran, carrots, yellow and other potassium-containing products

You always want to sleep, every movementgiven with difficulty and accompanied by convulsions? Or, on the contrary, the heart beats intermittently, the bustle does not calm down, the sweat pours hail? Perhaps these conditions are associated with a deficiency in the body of an element such as potassium. And before grabbing for pills, let's understand what this component means to us.

Potassium and sodium - rivals or friends?

Potassium performs several tasks in the body, andthe most important of them is the water-salt balance of the cell, which ensures the health of all muscle tissue. 97% of all potassium is inside the cell. Outside, the blood contains sodium in the compound NaCl — salt (normal blood tastes salty).

This ratio: potassium inside, and sodium outside - ensures the normal functioning of the cell and the transmission of K↔Na nerve impulses. This transmission leads to normal muscle contraction, timely excitability of the nervous processes.

If potassium in the cell is not enough, insideits sodium antagonist penetrates along with plenty of water, the cell swells, and nerve impulses (Na↔Na) are blocked. Hence, lethargy, swelling, muscle cramps. With an excess of potassium in the blood, it displaces sodium along with water, dehydration occurs. The blocking of nerve impulses (К↔К) leads to an acute oxygen starvation of cells, especially nerve cells, which can be the cause of a lethal outcome.

Heart Friend - Potassium

The second task of potassium is to ensure normalthe work of the heart in tandem with another heart element - magnesium. Potassium is inside, and sodium outside the cell keeps the heart muscle in a tone and does not allow it to swell, nerve impulses are transmitted without fail. If potassium is not enough, and sodium with water is allowed into the cells of the heart muscle, then such edematous muscle of the heart works with strain, the rhythm of contractions is disturbed.

in which products potassiumVery important is the friendship of potassium with magnesium - the mainthe element of nutrition of the heart. If there is an insufficient amount of potassium in the blood, there will not be enough magnesium in it either, which means spasms of the vessels will begin, and the diet will be broken. A swollen heart, tormented by cramps, lack of oxygen and nutrients, is a signal that it misses potassium.

Such a necessary, such an indispensable

In addition to the first two important functions, this element is useful in many life processes.

  • Protein and carbohydrate metabolism. In this area, potassium plays the role of keeper of glycogen stores - carbohydrate, a supplier of energy for muscles, and if it is in excess, it is fraught with diabetes.
  • Excretion of fluid. This ability of potassium can lower blood pressure, clear blood vessels from toxins, remove puffiness and help the kidneys to properly remove urine from the body.
  • The supply of oxygen and mental activity of the brain are also achieved with the participation of this active alkali metal.

Everything in the world is poison - not poison only measure

Learning about the important role of potassium in the body does not need toimmediately consume without measure potassium-containing products: tea, dried apricots, wheat bran. The benefits and harms of potassium in the body depend on the balance of its content with other macronutrients and primarily with sodium.

A healthy person has constantly 160–250 g of potassiumin cells and blood, and the daily need for replenishing its reserves is 1.5–5 g. It is not enough to know in which products potassium is found in the largest amounts. If we, for example, eat potatoes rich in this element, abundantly sprinkled with salt, then we will not get rich in potassium.

potassium productsFor the correct balance of macronutrients it is necessaryconsume sodium 2-4 times less, otherwise the body will have its surplus with all the consequences. Excess potassium is no less dangerous. Let's not forget that prussic acid - the oldest and most powerful poison known to mankind - is also called cyanide.

Let's see what happens to us when the potassium-sodium balance in the body is disturbed.

Hypokalemia - potassium deficiency

Unlike sodium, potassium in the body does notaccumulates, but quickly displayed. And if you still have the habit of add some salt and eat foods with preservatives, then the lack of potassium will not take long to wait.

Potassium deficiency is easy to identify by well-being. Its main features are: involuntary contraction of the muscles of the palms and hand trembling; cardiac arrhythmia and insufficiency; frequent cramps. All this is accompanied by a constant desire to sleep, irritability, high blood pressure, poor coordination. There are changes in the psyche: depression, psychosis, impaired mental activity, memory.

wheat bran benefit and harmSelf-analysis will lead to clarification of one or more reasons for this condition:

  1. Not enough potassium-containing products are used.
  2. Excess consumption of foods rich in sodium.
  3. Stress removes potassium from the body very quickly.
  4. Physical activity in combination with diets and hunger.
  5. Medication, diuretic drugs, washing out potassium.

To improve your condition, it is necessary to determine in which products potassium is in sufficient quantities, to create a balanced diet and gradually increase its content in the body.

Fundamentals of clinical nutrition

In order for food to become curative, let's seein what quantities contains potassium in foods. The table gives the material for calculating the daily consumption of this element: 1.5–5 grams per day, with sodium intake 0.5–1.3 grams. If sodium is eaten more, respectively, and the use of potassium-containing products should be increased.

potassium in foods table

Potassium content in food

Products most commonly consumed

Potassium in mg per 100 g of product

The amount of product (in grams) to replenish the daily dose of potassium (1.5-5 g)

Tea black, green

2480

100-200

Dried apricots

1880

100-250

Wheat bran

1150

150-450

Nuts: pine, walnuts, peanuts, almonds, seeds

660-780

650-800

Potatoes

610

300-800

Mushrooms

440-470

400-1000

Apricots, Peaches, Bananas

300-400

400-1200

Halva, honey

350-380

400-1200

Buckwheat, oatmeal, millet

360-380

400-1200

Tomatoes, beets, peas, apples

280-290

500-1300

Radish, eggplant, carrot yellow

235-255

600-1800

Bread, Chickens

207-210

750-2500

Milk, kefir, cheese

146-180

1000-2700

Some tips

Acquainted with what foods potassium is available for the body, consider the characteristics of the use of some of them. For example, wheat bran (benefit and harm from them are interrelated) require the rightapplication. Durum wheat husks, which had previously been thrown out to feed livestock, turned out to be rich in macro- and microelements more than flour from refined grain. For our problem, it is valuable that this product contains potassium and magnesium together, which means that wheat bran is healing for the heart. But the stomach, they are difficult to digest, can injure the gastrointestinal tract, if it has adhesions or ulcers. The rate of bran is also limited: no more than 10 days and no more than 30 grams per day.

carrot yellowThe carrot is also a yellow carrot withhigh potassium content. Six carrots a week is enough to normalize a little confused pressure and avoid a stroke. Just do not cook it. Yes, and all foods containing potassium, it is better to use, if possible, raw or steamed. When boiling potassium is lost.

Potassium in dried apricots, which is among the top threeproducts on the content of this element, cope with heart arrhythmia, high blood pressure, will remove excess water and reduce swelling. Enough to eat for this 5 fruits a day, of course, if there is no allergy to it.

What if there is a lot of potassium

Overabundance of potassium in the body, perhaps moredangerous than a disadvantage. When drafting a diet for weight loss, it is necessary to take into account which foods contain potassium in large quantities. If you lose weight with these products (for example, white mushrooms with potatoes are often fresh), you can ensure a metabolic disorder and hyperkalemia. Malfunctions of the heart, increased sweating and frequent urination against the background of general anxiety with paralysis of certain muscle groups should be very, very alert.

potassium in dried apricotsIt’s dangerous to self-medicate with this disease,food will not help. If the necessary drugs are not administered on time, acute renal failure, an increase in the acidity of the blood, the threat of diabetes and even death will develop. Potassium does not joke with those who do not understand what role it plays in the body.

Sports item

And yet for people of an active lifestyle,athletes, those engaged in physical work, potassium is a friend. What other element will quickly provide energy and strengthen endurance? And where to wait for the heart of support in the rapid movement, if potassium and magnesium do not work in concert and without fail?

fresh white mushroomsDuring physical exertion, a person with then losesa lot of potassium. After training and competition, athletes use drinks saturated with this element to compensate for its losses. Lack of potassium - this is a weak muscles, weak heart, rapid breathing. All problems are solved by potassium entering the body with food.

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