8 Powerful Potassium Benefits For The Body
The benefits of potassium for the body are not limited. Potassium is classified as an electrolyte because it is highly reactive in water. When dissolved in water, it produces positively charged ions. This property allows the conduct of electricity, which is essential for many processes throughout the body.
A diet rich in potassium has also been linked to many
powerful health benefits. For example, it may help reduce blood pressure and
water retention, protect against stroke and help prevent osteoporosis and
kidney stones.
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Potassium Benefits For The Body
Potassium is the third most abundant mineral in the
body. It helps the body regulate fluids, send nerve signals, and regulate
muscle contractions. 80% are in your muscle cells, while 20% are in your bones,
liver, and red blood cells.
Once in your body, it acts as an electrolyte. The
electrolyte decomposes into positive or negative ions that can conduct
electricity when in water. For example, potassium ions carry a positive charge.
Your body uses this electricity to manage various processes, including fluid
balance, nerve signals, and muscle contractions. Therefore, a low or high
amount of electrolytes can affect many vital functions.
1- Regulating Fluid Balance
The body is made up of about 60% water. 40% of this
water is found inside your cells in a substance called intracellular fluid
(ICF). The rest is located outside the cells in areas such as the blood,
cerebrospinal fluid, and between cells. This fluid is called the extracellular
fluid (ECF).
Interestingly, the amount of water is affected by the
concentration of electrolytes, especially potassium and sodium. This is because
potassium determines the amount of water inside the cells. On the contrary,
sodium determines the amount of water outside the cells.
That's why it's essential to make sure you're
consuming the proper electrolytes, including potassium.
Maintaining a good fluid balance is vital for optimal
health.
Poor fluid balance can lead to dehydration, affecting
the heart and kidneys.
Eating a diet rich in potassium and staying hydrated
helps maintain a good fluid balance.
2- Potassium Is Important For The Nervous System
The nervous system transmits messages between your
brain and body. These messages are delivered in the form of nerve impulses and
help regulate muscle contractions, heartbeat, reflexes, and many other bodily
functions.
Interestingly, nerve impulses are generated by the
transport of sodium ions into cells and potassium ions moving out of cells.
The movement of the ions changes the cell's voltage,
which activates a nerve impulse. Unfortunately, low potassium levels in the
blood can affect the body's ability to generate nerve impulses. Getting enough
potassium from your diet can help you maintain healthy nerve function.
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3- Regulating Muscle And Heart Contractions
Potassium helps the nervous system regulate muscle
contractions. However, both low and high blood levels can affect nerve impulses
by altering the voltage of neurons.
The mineral is also crucial for heart health, as its
movement in and out of cells helps maintain a regular heartbeat.
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4- Lowering Blood Pressure
High blood pressure is a risk factor for heart
disease and is the leading cause of death worldwide.
A potassium-rich diet may reduce blood pressure by
helping the body get rid of excess sodium.
High sodium levels can lead to high blood pressure,
especially those whose blood pressure is already high.
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5- Stroke Prevention
A stroke occurs when there is a lack of blood flow to
the brain. It is the cause of the death of more than 130,000 Americans each
year. Eating a diet rich in potassium may help prevent strokes.
6- Prevent Osteoporosis
Osteoporosis is a condition characterized by hollow
and porous bones.
It is often associated with low calcium levels, an
essential mineral for bone health.
A diet rich in potassium may help prevent
osteoporosis by reducing the amount of calcium the body loses through urine.
7- Prevent Kidney Stones
Kidney stones are clumps of material that may form in
concentrated urine.
Calcium is a common mineral in kidney stones.
Potassium citrate lowers calcium levels in the urine. In this way, potassium
may help fight kidney stones.
8- Reduce Water Retention
Water retention occurs when excess fluid builds up
inside the body.
Eating large amounts of potassium helps reduce water
retention by increasing urine production and decreasing sodium levels.
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The Best Potassium Sources:
Potassium is abundant in many foods, especially
fruits, vegetables, and fish. Adequate intake per day is 3500-4700 mg of
potassium.
Here's how much
potassium you can get from eating (100 grams) of the following foods:
- Cooked beets: 909 mg
- Baked potatoes: 670 mg
- Cooked pinto beans: 646 mg
- Baked white potatoes: 544 mg
- Grilled portobello mushrooms: 521 mg
- Avocado: 485 mg
- Baked sweet potato: 475 mg
- Cooked spinach: 466 mg
- Turnip: 447 mg
- Cooked salmon: 414 mg
- Bananas: 358 mg
- Cooked peas: 271 mg
Symptoms of Potassium Deficiency
The lack of any of
the nutrients in the body is undesirable, and potassium is no exception. A lack
of potassium in the diet may lead to symptoms such as:
- Fatigue and tiredness.
- muscle weakness;
- Arrhythmia.
- flickering;
- Anemia.
- severe headache;
- Hypertension.
- Bowel pain.
- Swollen glands and diabetes are also severe side effects.
Potassium FAQ
Are There Potassium-Free Foods?
There are a few foods that are free of potassium,
including Refined oils such as canola oil flax oil, in addition to olive oil
that contains less than 1 milligram of potassium, and these foods are suitable
options for people who suffer from diseases the kidneys.
Do Fruits Contain Potassium?
Fruit, in addition to vegetables, is one of the best
natural sources for getting adequate amounts of potassium in the diet and also
provides the body with antioxidants and other elements important for health.
And examples of potassium-rich fruits are bananas, papaya, mango, raisins,
oranges, and melons. And the pear.
What Are Potassium Salts, And What Are Their Benefits?
Potassium salts are one of the natural mineral salts
obtained from sea salts, and it is one of the most used alternatives to sodium
salts because of their ability to add a salty taste to food; these salts can
contribute to supplying the body with its need of potassium, but potassium
salts are not suitable for people who suffer from kidney and heart disease,
high blood pressure, and other conditions, so it is recommended to consult a
doctor before using it.
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