Potassium is one of the seven essential minerals. Other essential minerals include calcium , magnesium , phosphorus, sodium, chloride and sulfur. We need at least 100 mg of potassium a day to support the body’s key processes. Adequate potassium intake is associated with a 20% reduction in deaths from a variety of causes, a reduced risk of stroke, a reduction in blood pressure , protection against loss of muscle mass, and a reduction in kidney stone formation. The primary function of potassium in the body is to regulate fluid balance and control the electrical activity of the heart and other muscles. As you know, potassium is an electrolyte that counteracts the effects of sodium in the body and helps maintain a healthy blood pressure. It is also essential for maintaining an acid-base balance in the body.
Allowed and recommended amount of potassium:
Adequate and adequate intake of potassium is about 4700 mg per day for adults. Most adults consume less than this amount. According to a study by the National Institutes of Health and Nutrition, the average potassium intake for Americans is 2,640 milligrams a day, which has remained unchanged since 1990. The institute also states that less than 2% of people consume 4700 mg of potassium daily. The World Health Organization recommends 3510 mg per day and believes that most of the world’s population does not receive this amount properly. Potassium supplements are available in pharmacies, but it is best to get the minerals and vitamins your body needs through food. Studies and research have shown that the excretion of a particular mineral in supplements and its consumption alone can not improve the health of the body. The same goes for food. Diet will be good for the body to provide all the minerals and vitamins the body needs. Focus on the minerals in the food first, and then go for supplements if the right amount is not available.
Possible health benefits of potassium:
Blood pressure and cardiovascular health:
Low potassium intake is associated with high blood pressure and cardiovascular disease. Most people know that low sodium intake is necessary to lower blood pressure, but they are not aware that adequate potassium intake is also necessary to balance sodium in the body and lower blood pressure. Increasing potassium intake along with decreasing sodium intake is necessary to change a person’s blood pressure and prevent cardiovascular disease. In one study, people who consumed about 4,069 milligrams of potassium a day were 49 percent less likely to develop heart disease.
Maintaining muscles and bones:
Potassium-rich foods can create an alkaline environment in the body. Metabolic acidosis is triggered by the consumption of acid-rich foods such as meat, dairy and refined grains, which in turn leads to the loss of bone and muscle mass in the body. Studies show that people who consume an average of 5266 mg of potassium They consume more muscle during the day.
Potassium rich foods:
Potassium is found in whole grain and unrefined foods. Some excellent sources of potassium include green leafy vegetables, avocados , potatoes, bananas and legumes. Food refining drastically reduces the amount of potassium in it. Therefore, a diet rich in refined potassium will be very low. Also, most processed foods are high in sodium, and when sodium intake increases, more potassium will be needed to maintain balance in the body. Try to include vegetables and fruits in your meal daily. Foods containing potassium include the following:
Large baked potatoes: 845 mg
Baked sweet potatoes: 694 mg
Half a medium avocado: 602 mg
Cantaloupe, one serving: 417 mg
Low fat yogurt
Potential risks of potassium consumption:
In people with healthy kidneys, consuming large amounts of potassium is excreted in the urine and has no side effects. Only a few cases of potassium poisoning have been reported in these individuals. No potassium poisoning has been reported with food. Consuming large amounts of potassium can be harmful for people with kidney disease. Some sports supplements are high in potassium. If your kidneys are also unable to excrete excess potassium, it may be fatal because of its effects on the heart. Overall diet and healthy eating patterns are important in preventing disease and keeping your body healthy. It is best to focus on foods rich in vitamins and minerals.