Potassium

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Potassium, sodium and chloride make up the electrolyte family of minerals. They are called electrolytes because they are conductors of electricity when they are dissolved in water. About 95% of the body's potassium is contained in the cells, while sodium and chloride are located mainly outside the cell. Potassium is one of the most important macronutrients in the body, with only calcium and phosphorus ahead of it. It is among the seven vital macronutrients in the body and the third most common mineral in the body.

Potassium is especially important to regulate the activity of muscles and nerves. The frequency and extent to which muscles contract, as well as the degree to which nerves become irritated, depend on the presence of the right amount of potassium.

About 98% of potassium is contained in the cells, with as much as 80% in the muscle cells, and the remaining about 20% is distributed in the cells of the liver, bones and red blood cells.

The human body needs about 100 milligrams potassium per day, to be able to perform its normal functions. Proper potassium intake can reduce mortality by up to 20%. The risk of stroke, loss of muscle mass is reduced, blood pressure is balanced, normal bone density is preserved. A potassium-rich diet has many benefits and is excellent for prolonging life.

Functions of potassium

- Muscle contraction and nerve transmission. Potassium plays an important role in muscle contraction and the degree of nerve irritation, with many muscle and nerve cells having specialized channels for potassium transfer in and out of the cell.

- Potassium is involved in the storage of carbohydrates so that they can be used when needed by the muscles. Potassium is also important for maintaining the proper electrolyte and acid (pH) balance of the body. Potassium can also counteract the increased loss of calcium through urine caused by eating high-salt foods, thus helping to prevent bone thinning.

- At normal levels in the body, potassium helps the normal hydration of the brain and at the same time enhances the clarity of thought. At the same time, it accelerates the processes of excretion of waste products from the body by regulating the water balance.

- Many doctors recommend taking potassium for allergies. It is also prescribed as a precaution against kidney stones. Combined with the necessary calcium levels, it protects against bone thinning and osteoporosis.

Potassium deficiency

Potassium is contained in its natural form in a wide variety of foods. As a result, potassium deficiency is not common. In case of excessive fluid loss through vomiting, diarrhea or sweating or taking certain medications, the body may be at risk of potassium deficiency. The lack of enough potassium in the body is even a separate condition - hypokalemia. Symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue, and heart problems. Hypokalaemia can be caused by both physical and mental stress, prolonged starvation and low blood sugar.

Due to the involvement of potassium in muscle function, its deficiency can cause slowing or even blocking of muscle contractions. This in turn can cause acute problems with the heart muscle and even stop it.

Potassium overdose

With elevated levels of potassium in the blood, it can be toxic and lead to an irregular heartbeat or even a heart attack. High doses of potassium salts (potassium chloride and potassium bicarbonate) can cause nausea, vomiting, diarrhea and ulcers. The kidneys play an important role in the elimination of excess potassium from the body, so if a person suffers from kidney disease, you should seriously limit your potassium intake.

Because potassium works closely with sodium, an unbalanced intake of salt (sodium chloride) can also increase the body's need for potassium. High amounts of potassium are also needed by people with high blood pressure. During cooking and processing, foods lose much of their potassium content.

The following medicines can cause an increase in blood potassium levels, especially if taken by people with kidney disease: medicines used to treat high blood pressure (such as quinapril, ramipril, enalapril, captopril); non-steroidal anti-inflammatory drugs (such as ibuprofen and indomethacin); neaprin and some antibiotics.

The following medications may cause a decrease in potassium levels in the blood: long-term use of laxative stimulants; cisplatin - a drug for chemotherapy; steroidal anti-inflammatory drugs (such as prednisone and cortisone); neomycin; asthma medications; tobramycin and diuretics.

Tests to monitor potassium levels

The best way to establishes potassium levels in the body is the appointment of a blood test. Macronutrient levels can be referred to as serum potassium, potassium or simply K. Healthy levels vary between 3.5 and 5 mmol / L. At lower or higher values, consultation with a doctor is mandatory.

Benefits of potassium

Potassium can play an important role in the prevention and / or treatment of the following diseases: atherosclerosis, cataracts, dehydration, diabetes, hepatitis, high blood pressure, inflammatory bowel disease, osteoporosis and others.

There are a number of benefits to potassium. It is very important for health, because without the necessary electrolytes nerve impulses will not be received and transmitted properly, muscle cramps will occur, the heart can also suffer. Potassium regulates heart activity, helps lower blood pressure, helps balance body fluids.

Potassium sources

Potassium can be found in the form of dietary supplements such as potassium salts (potassium chloride and potassium bicarbonate), potassium citrate and potassium aspartate. It is also found in food-based supplements.

Potassium is found in an abundance of foods and is especially easy to get through fruits and vegetables. An excellent source of potassium are: chard, mushrooms and spinach.

Very good sources of potassium are: dill, kale, mustard, Brussels sprouts, broccoli, winter squash, low-quality molasses, eggplant, melon and tomatoes.

Good sources of potassium are: parsley, cucumbers, peppers, turmeric, apricots, ginger root, strawberries, avocados, bananas, tuna, flounder, cauliflower and cabbage.

The best way to secure sufficient amounts of potassium is the consumption of more fruits and vegetables. The dose of potassium that we take with food varies from 2.5 to 5.8 g per day. One banana contains about 500 mg of potassium, while its amount in mineral complexes is minimal.

Summary

From everything written above it is quite clear that potassium is vital for the normal functioning of the human body. It is a type of electrolyte that is responsible for the presence of fluids in the cells and its role is directly related to nerves and muscle contraction - including the heart muscle.

A diet rich in potassium is extremely healthy because it supports the functions of the heart, nervous system and muscles, but also reduces the risk of osteoporosis, kidney stones and stroke.

Although it is so useful, care should be taken when taking it, especially for kidney problems, as an overdose of potassium has the opposite effect. Both overdose and potassium deficiency are dangerous, so care must be taken. When one of the two conditions is established, a correction should be made - in case of potassium deficiency to start taking supplements, and in case of overdose to take steps to reduce it.

A balanced diet rich in fresh vegetables and fruits, nuts, roasted or cooked meats helps balance potassium in the body and promotes health.

Most diuretics that are taken do not persist potassium in the bodywhich means that they lead to its loss. Therefore, the use of such drugs should be done very carefully and under medical supervision.