Potassium is an important trace mineral and electrolyte. It maintains the water-salt balance, contributes to the proper functioning of the heart, and regulates the activity of the central nervous system.
In the article we will tell:
Potassium is an important trace mineral and electrolyte. It maintains the water-salt balance, contributes to the proper functioning of the heart, and regulates the activity of the central nervous system.
Deficiency of this trace element leads to various ailments. And first of all, it is recommended to reconsider your diet. From today's article, you will learn what foods contain potassium, how to determine the lack of potassium, how much you need during the day, and how to properly prepare foods with potassium to replenish it in the body.
Potassium is one of the electrolytes, i.e. mineral compounds that can conduct electricity when dissolved in water. More than 95% of all potassium is located inside the cells of the body.
Why are electrolytes important?
Electrolytes are essential for transmitting electrical impulses to the heart, maintaining fluid balance in and out of cells, and signaling muscle contractions. When electrolytes are lost, for example, with sweat during exercise, and their losses are not replenished, this can lead to muscle cramps.
Electrolytes always form pairs. Potassium works in close cooperation with sodium, together these two trace elements play a huge role in maintaining the health of every cell in the body:
water balance and fluid distribution;
acid-base balance;
work of muscle and nerve cells;
heart work;
kidney and adrenal function.
Thus, in the cells of our body there is a pump, which is called the sodium-potassium pump. This pump is powered by chemical energy in the form of ATP and then moves sodium out of the cells, allowing potassium to enter the cell. During each cycle of the pump, three sodium ions leave the cell, and two potassium ions enter it.
The sodium-potassium pump also maintains an electrical charge within the cell, which is especially important for muscle and nerve cells. During the transmission of nerve impulses or muscle contraction, potassium leaves the cell, and sodium takes its place, which leads to a change in electrical charge. It is this change that triggers a nerve impulse or muscle contraction. It is not at all surprising that the lack of potassium first of all affects the work of muscles and nerve cells.
A diet high in sodium and low in potassium makes it difficult for this pump to work.
In different countries, the average intake of potassium is less than 3000 mg per day, i.e., below the WHO recommendation - it is desirable for adults to receive at least 3510 mg of potassium per day.
For example, the average per capita consumption of potassium by the population of the Republic of Sakha (Yakutia) is 2107 mg. The average intake of potassium by adult men in the Stavropol Territory is close to normal and higher than that of women. Potassium intake by people with cardiovascular diseases (CVD) and obesity in the Moscow region was 3144 mg.
The daily requirement for potassium depends on age, physical condition and even where you live. Adult healthy people need 2.5 g of potassium, pregnant women - 3.5 g, athletes - up to 5 grams of potassium daily. The amount of potassium for adolescents is calculated by weight - 20 mg of potassium per 1 kg of body weight.
Potassium rates are calculated for all age categories and are presented in the table below:
Categories
Daily rate
Children under 2 years old
400-600 mg
Children from 3 to 5 years old
3000 mg
Children from 6 to 8 years old
3800 mg
Children from 9 to 13 years old
4500 mg
Teenagers under 18
4600 mg
Women
4700 mg
Women during pregnancy and lactation
5 100 mg
Men
4800 mg
The body's daily requirement for potassium increases:
in patients with type 1 diabetes, as well as in those who are prescribed non-steroidal anti-inflammatory drugs;
when taking diuretics;
with a low-carbohydrate and high-protein diet: in such cases, fruits, the alkaline composition of which regulates potassium metabolism, are practically not included in the diet;
at sports loads: potassium is intensively excreted from the body with sweat.
In most physiological processes, potassium acts as an antagonist to sodium, therefore, to maintain good health, it is necessary that the ratio of sodium to potassium in the diet be 1:2 - 1:4.
Unhealthy excess sodium in the body can be neutralized by the introduction of additional amounts of potassium. This is the basis for the treatment of edematous conditions with a diet enriched with potassium.
Recommended
"Detox of the body: how to properly carry it out" MoreThe average daily sodium intake is between 2500 and 7500 mg. Most of this amount enters the body in the form of sodium chloride or salt. How much sodium does our body actually need per day? Oddly enough, this is only 200 mg, i.e. 10-30 times less than the average intake.
The lack of one of these elements leads to an excess of the other and, as a result, to a failure in certain body systems.
Thus, the balance of sodium and potassium is much more important than maintaining a specific amount.
Potassium deficiency is characterized by the following symptoms:
fatigue, weakness, loss of strength;
high blood pressure;
muscle weakness, spasms and cramps;
cardiac arrhythmia;
constipation;
tingling and numbness in the arms and legs;
puffiness;
dizziness.
These symptoms signal a low level of energy stores in the muscles. The fact is that potassium is necessary for the conversion of sugar contained in the blood into glycogen.
Since glycogen is used by the muscles as an energy source, potassium deficiency causes marked fatigue and muscle weakness.
Leg cramps, especially those that wake you up in the middle of the night, can also be linked to low levels of magnesium and calcium.
Insufficient amounts of potassium and magnesium can contribute to the development of chronic fatigue syndrome. Often, just replenishing the body's mineral reserves with equal amounts (250-500 mg) of organic potassium and magnesium salts is enough to restore muscle tone, increase energy levels and increase endurance.
Results can often be seen within a week. If this duo doesn't work on its own, it can still be a useful addition to other types of fatigue.
What can cause potassium deficiency?
In addition to insufficient potassium in the diet:
the use of foods that are not saturated with this element;
increased excretion of potassium from the body along with urine;
hyperfunction of the adrenal cortex and anterior pituitary gland;
primary and secondary aldosteronism (an increase in the hormone aldosterone);
increased secretion of antidiuretic hormone;
active treatment with corticosteroids;
drinking large amounts of fluids that do not contain potassium, with vomiting and diarrhea;
diabetes;
diabetes insipidus;
magnesium deficiency;
cystic fibrosis;
acidosis.
The amount of potassium excreted with sweat can be very significant, especially during long workouts during the heat. Athletes or people who play sports regularly may have a high need for this micronutrient.
Not only lack, but also too much potassium is dangerous.
Symptoms resemble a trace element deficiency, so it is advisable to take tests
In such cases, the following symptoms occur:
increased excitability of the nervous system, irritability, anxiety;
sweating;
weakness;
cardiopsychoneurosis;
intestinal colic;
frequent urination.
A healthy person should not worry about a possible overdose. Normally, excess trace element is excreted through the kidneys.
If a person is diagnosed with hyperkalemia, he is sent for examination.
The causes of excess potassium are:
kidney failure;
hemolytic anemia;
malignant tumors;
dehydration;
anaphylactic shock;
hypofunction of the adrenal cortex (Addison's disease).
If potassium levels are elevated, it is recommended to limit potassium-rich foods.
All products containing potassium (K) are usually classified based on the concentration of this useful mineral in them:
low-potassium (100 mg of the component per 100 g of the product);
with an average potassium content (150-200 mg per 100 g);
high in potassium (260-400 mg per 100 g);
saturated with potassium (more than 400 mg per 100 g).
Plant products are a real storehouse of useful potassium compounds. Among them is a wide variety of vegetables, fruits and berries containing this mineral.
For example, potassium in fruits is perfectly absorbed, since the combination of glucose with insulin is very effective, which promotes the transition of potassium into cells.
Vegetables and fruits are high in potassium and low in sodium.
Potassium content in nuts and seeds:
The product's name
Potassium content in 100g
Peanut
658 mg
Walnut
474 mg
Dried acorns
709 mg
pine nut
597 mg
Cashew nuts
553 mg
Sesame
497 mg
Almond
748 mg
Sunflower seeds (seeds)
647 mg
pistachios
1025 mg
Hazelnut
445 mg
The content of potassium in cereals and grain products:
The product's name
Potassium content in 100g
Buckwheat (grain)
325 mg
Buckwheat (prodel)
320 mg
Buckwheat (kernel)
380 mg
Corn grits
147 mg
Semolina
130 mg
oatmeal
362 mg
Pearl barley
172 mg
Wheat groats
230 mg
Millet groats (polished)
211 mg
Rice groats
100 mg
Barley groats
205 mg
sweet corn
270 mg
Pasta from 1 grade flour
178 mg
Premium flour pasta
123 mg
Buckwheat flour
577 mg
Corn flour
147 mg
oat flour
280 mg
Oat flour (oatmeal)
351 mg
Wheat flour 1 grade
176 mg
Wheat flour 2 grades
251 mg
Premium wheat flour
122 mg
Whole wheat flour
310 mg
Peeled rye flour
600 mg
Rye flour
396 mg
Seeded rye flour
200 mg
rice flour
50 mg
Oats (grain)
421 mg
Oat bran
566 mg
Wheat bran
1260 mg
Wheat (grain, soft variety)
337 mg
Wheat (grain, durum)
325 mg
Rice (grain)
314 mg
Rye (grain)
424 mg
Oat flakes "Hercules"
330 mg
Barley (grain)
453 mg
Potassium content in legumes:
The product's name
Potassium content in 100g
Peas (shelled)
731 mg
Green peas (fresh)
285 mg
Mash
1000 mg
chickpeas
968 mg
Soy (grain)
1607 mg
Beans (grain)
1100 mg
Green beans)
260 mg
Lentils (grain)
672 mg
The content of potassium in fruits, berries, dried fruits:
The product's name
Potassium content in 100g
Apricot
305 mg
Avocado
485 mg
Quince
144 mg
cherry plum
188 mg
A pineapple
321 mg
Orange
197 mg
Watermelon
110 mg
Banana
348 mg
Cowberry
90 mg
Grape
225 mg
Cherry
256 mg
Blueberry
51 mg
Pomegranate
150 mg
Grapefruit
184 mg
Pear
155 mg
dried pear
872 mg
durian
436 mg
Melon
118 mg
Blackberry
208 mg
strawberries
161 mg
Raisin
830 mg
Fresh figs
190 mg
Dried figs
710 mg
Kiwi
300 mg
Cranberry
119 mg
Gooseberry
260 mg
Dried apricots
1717 mg
Lemon
163 mg
Raspberry
224 mg
Mango
168 mg
Mandarin
155 mg
Cloudberry
180 mg
Nectarine
201 mg
Sea buckthorn
193 mg
Papaya
182 mg
Peach
363 mg
dried peach
2043 mg
pomelo
216 mg
Rowan red
230 mg
Rowan chokeberry
158 mg
Plum
214 mg
White currant
270 mg
Red currants
275 mg
Black currant
600 mg
Dried apricots
1781 mg
feijoa
172 mg
Dates
370 mg
Persimmon
200 mg
Sweet cherry
233 mg
Blueberry
51 mg
Prunes
864 mg
Rose hip
23 mg
Apples
278 mg
Dried apples
580 mg
Potassium content in vegetables and herbs:
The product's name
Potassium content in 100g
Basil (green)
295 mg
eggplant
238 mg
Swede
238 mg
Ginger (root)
415 mg
Zucchini
238 mg
White cabbage
300 mg
Broccoli
316 mg
Brussels sprouts
600 mg
kohlrabi cabbage
370 mg
red cabbage
302 mg
Cabbage
238 mg
Savoy cabbage
238 mg
Cauliflower
210 mg
Potato
568 mg
cilantro (greens)
521 mg
Watercress (greens)
606 mg
Dandelion leaves (green)
397 mg
Green onion (feather)
259 mg
Leek
225 mg
Onion
175 mg
Carrot
200 mg
sea kale
970 mg
Cucumber
141 mg
Fern
370 mg
Parsnip (root)
529 mg
Sweet pepper (Bulgarian)
163 mg
Parsley (greens)
800 mg
Parsley (root)
342 mg
Tomato (tomato)
290 mg
Rhubarb (greens)
325 mg
Radish
255 mg
Black radish
357 mg
Turnip
238 mg
Leaf lettuce (greens)
220 mg
Beet
288 mg
Celery (greens)
430 mg
Celery (root)
393 mg
Asparagus (greens)
196 mg
Jerusalem artichoke
200 mg
Pumpkin
204 mg
Dill (greens)
335 mg
Horseradish (root)
579 mg
Garlic
260 mg
Spinach (greens)
774 mg
Sorrel (greens)
500 mg
Do not neglect animal products - they also contain potassium reserves.
Potassium content in meat, fish and seafood:
The product's name
Potassium content in 100g
Vobla
160 mg
Pink salmon
335 mg
Red granular caviar
90 mg
Pollack caviar
60 mg
Caviar black granular
80 mg
Squid
280 mg
Flounder
320 mg
Keta
335 mg
Baltic sprat
380 mg
Caspian sprat
600 mg
Shrimp
220 mg
Bream
265 mg
Atlantic salmon (salmon)
420 mg
mussels
310 mg
Pollock
420 mg
capelin
290 mg
Meat (lamb)
270 mg
Meat (beef)
326 mg
Meat (turkey)
210 mg
Meat (rabbit)
335 mg
Meat (chicken)
194 mg
Meat (fatty pork)
230 mg
Meat (pork meat)
285 mg
Meat (broiler chickens)
236 mg
Navaga
335 mg
sea bass
300 mg
river perch
280 mg
Sturgeon
280 mg
Halibut
450 mg
beef liver
277 mg
Haddock
300 mg
Beef kidneys
237 mg
Cancer river
250 mg
Carp
280 mg
herring
210 mg
Fatty herring
310 mg
Low fat herring
31 mg
Salted herring
215 mg
Mackerel
280 mg
catfish
240 mg
Horse mackerel
600 mg
Zander
280 mg
Cod
340 mg
Tuna
600 mg
Acne
230 mg
Oyster
220 mg
Hake
335 mg
Pike
260 mg
Potassium content in dairy products and egg products:
The product's name
Potassium content in 100g
acidophilus
145 mg
Chicken egg white
152 mg
Cheese (from cow's milk)
95 mg
Varenets 2.5%
144 mg
Chicken egg yolk
129 mg
Yoghurt 1.5%
152 mg
Yoghurt 3.2%
147 mg
Kefir
146 mg
Kumis (from mare's milk)
77 mg
Koumiss low-fat (from cow's milk)
146 mg
Milk
146 mg
goat milk
204 mg
Curdled milk 2.5%
144 mg
Ryazhenka
146 mg
Cream 10%
124 mg
Cream 20%
109 mg
Cream 35%
90 mg
Sour cream 10%
124 mg
Sour cream 15%
116 mg
Sour cream 20%
109 mg
Sour cream 25%
100 mg
Sour cream 30%
95 mg
Cheese "Adyghe"
70 mg
Cheese "Dutch" 45%
100 mg
Cheese "Camembert"
75 mg
Cheese "Parmesan"
92 mg
Cheese "Poshekhonsky" 45%
95 mg
Cheese "Roquefort" 50%
110 mg
Cheese "Russian" 50%
88 mg
Sulguni cheese"
100 mg
Chees Feta"
62 mg
Cheese "Cheddar" 50%
116 mg
Cheese "Swiss" 50%
100 mg
Gouda cheese
121 mg
Curd 18% (fatty)
112 mg
Curd 2%
78 mg
Curd 4%
112 mg
Curd 5%
112 mg
Chicken egg
140 mg
quail egg
144 mg
Among all the listed products, we highlight the TOP foods in terms of potassium content, availability, ease of preparation and absorption by the body. Foods containing potassium in large quantities
Potato
One medium potato contains 900 mg of potassium. Eating just one potato for lunch as a side dish can give you just over 1/5 of your daily potassium intake. For potassium absorption, give preference to baked potatoes.
Potatoes also contain vitamin C, vitamin B6, iron and fiber (especially in the skin). When chilled, potato starch nourishes the beneficial intestinal microflora.
Sun-dried tomatoes
Fresh tomatoes also contain potassium. But much more of it is in dried tomatoes or tomato paste. It is better to cook these products yourself or choose in a store with a good composition - without added sugar and preservatives.
Recommended
"Can Food Heal People: The Power of Eating Well" Read MoreA glass of these tomatoes contains 1,800 mg of potassium, which is about 40% of the daily recommended amount.
In addition, tomatoes contain a lot of fiber, vitamin C, vitamin E, improve the digestive and immune systems, and are good for the heart.
Beans
Red and white beans are equally useful for the body. One cup of red beans has 600 mg of it, white - 1,000 mg. Beans are high in fiber, protein and iron. It can be added to soups and salads.
Dried apricots
The concentration of nutrients contained in fresh apricots increases in dry form. Therefore, 100 grams of dried apricot contains 1.162 mg of potassium.
Prunes
In addition to potassium (686 mg per ½ cup), prunes contain vitamins B1, B2, C, magnesium, phosphorus and iron.
Avocado
One avocado contains approximately 975 mg of potassium, as well as magnesium, phosphorus, iron, zinc, various vitamins, and healthy fats that are so important for the heart and good skin.
Salmon
In 100 grams, you can find 420 mg of potassium - this is more than in any other fish. In addition, red fish is rich in omega-3s and vitamin D.
Spinach
An excellent side dish for fish and meat dishes, as well as a frequent ingredient in the most delicious smoothies, it contains 774 mg of potassium per 100 grams.
Pumpkin
There are a lot of pumpkin varieties, the amount of potassium depends on it. For example, in 100 grams of cooked acorn pumpkin it is 437 mg, and in winter - 448 mg.
oranges
In addition to vitamin C and B vitamins, folic acid, oranges also contain potassium. With one glass of juice, you will get about 473 mg of potassium.
As you can see, there are a lot of sources of potassium. But it is equally important to know how to properly prepare meals so as to preserve and the body absorbs as much potassium as possible.
The main requirement for vegetables and fruits is freshness and no damage. In withered fruits, potassium is noticeably less. It is best to store them in a dry and cool place.
The amount of nutrients in the finished food is affected by the cooking temperature, interaction with oxygen, and the level of acidity of the dish. Potassium, like most vitamins, is destroyed by strong heating, especially during long cooking. Therefore, it is necessary to cook quickly, trying to reduce the processing temperature as much as possible.
The component does not tolerate cooking and soaking - with this treatment, the mineral quickly passes into water.
After cooking vegetables, most of the potassium is not stored in the pulp, but goes into the broth, which is usually poured out after cooking. Therefore, plant foods rich in potassium and magnesium are best baked or served raw.
For example, stewed spinach has 17% less potassium than fresh spinach. And curly cabbage during cooking loses up to 50% of the valuable element contained in it.
Arterial hypertension (AH) is one of the main risk factors for CVD, stroke and kidney damage and affects about 1 billion people worldwide.
One of the causes of the AH pandemic in Russia is the high consumption of salt and low potassium. The ratio of sodium and potassium in the urine with hypertension exceeds 5.7.
Moderate dietary potassium intake can lead to a decrease in blood pressure (BP) in people with hypertension, especially in the absence of drug therapy, the consumption of large amounts of sodium and / or insufficient potassium (<6000 mg / day).
Increasing potassium intake by 1.64 g may reduce the risk of stroke by 21% (p=0.0007) and overall CVD.
Randomized controlled trials conducted in Europe suggest that potassium intakes greater than 6000 mg/day have a beneficial effect on blood pressure in adults, and less than 6000 mg/day is associated with a higher risk of stroke and other CVDs.
Given that a daily potassium intake of less than 6000 mg is associated with an increased risk of stroke due to elevated blood pressure, the draft norms for the physiological need for energy and nutrients (2020) for the population of the Russian Federation suggest an increase in the recommended intake for potassium from 2500 mg to 6000 mg/day.
The body needs to keep blood potassium levels within a narrow range. Levels that are too high (hyperkalemia) or too low (hypokalemia) can cause serious consequences, such as abnormal heart rhythms or even cardiac arrest.
For a healthy heart, we should consume twice as much potassium as sodium, and even more is better. A high balance is easy to maintain if your diet is rich in fruits and vegetables, as most of these foods have a K:Na balance of 100:1 or higher.
Sodium and potassium contents and K:Na balance in common fruits and vegetables.
Product
Quantity
Potassium (mg)
Sodium (mg)
Potassium:sodium balance
Avocado;
½ piece, medium size
487
7
69:1
Banana, raw
1 piece medium size
422
one
422:1
Brussels sprouts, steamed
1/2 cup
248
7
35:1
Carrots, raw
1/2 cup
205
44
5:1
Orange
1 piece medium size
232
one
232:1
Potato baked in skin
1 piece medium size
926
17
54:1
Raisin
1/2 cup
543
eight
68:1
Spinach, boiled
1/2 cup
420
63
7:1
Breakfast
millet porridge in coconut milk with the addition of dried apricots and almonds;
2 boiled eggs / vegetable salad;
rosehip decoction.
Lunch
dried fruits / nuts (no more than 50 g);
carrot/orange juice.
Recommended
"Nutritiology for dummies: where to start?" MoreDinner
pumpkin and potato puree soup;
Vegetarian pilaf with quinoa and chickpeas.
Dinner
boiled rabbit or fish meat;
vegetable salad;
herbal tea.
This menu is for 1 day only. If you feel like eating other meals, you can cook them using foods high in potassium.
Choose vegetables and greens for salads from the most potassium-rich foods from the tables above.
Solving the problem of potassium deficiency is easy enough: for this you need to reduce sodium intake - less salt and reduce the proportion of prepared foods, increase potassium intake - eat more whole plant foods. This will allow you not only to reduce the risk of arterial hypertension, but also to feel and look better.