Potassium is among the mineral salts that the body needs to perform its vital functions, especially the functions of the nervous system, to transmit signals through the nerves, and in the work of the circulatory system, from the health of blood vessels and the heart, and the regulation of pressure, as well as entering into the composition of some enzymes, and works to balance acids and fluids in The body, and reduces the appearance of acne, and cases of depression and nervousness, has an important role in the contraction and relaxation of muscles.

The most potassium-rich foods

Potassium is present in many types of foods, and coffee is the richest in it, followed by cocoa or dark chocolate, then soy flour, dry milk, bananas, potatoes, in addition to blackstrap molasses, and bran of grains, especially barley, corn, and nuts from almonds, pistachios, and hazelnuts. And others, pumpkin seeds, sunflowers, fruits such as: peaches, dates, oranges, pears, and melons, and vegetables, such as: avocados, broccoli, spinach, tomatoes, cabbage, and onions. But it should be noted that vegetables lose a lot of potassium during the cooking process; Because they dissolve in water, the broth resulting from boiling or cooking vegetables in general should not be neglected.

Symptoms of potassium deficiency

Since potassium is present in a wide range of foods, the cause of its deficiency is often not nutrition, diarrhea, vomiting, or taking diuretics, so the body loses large amounts of it, or because of the high level of sodium, so potassium performs its functions must be balanced with sodium, Or because of smoking and drinking stimulants, nicotine and caffeine reduce the body’s absorption of potassium, and potassium deficiency in a small or medium amount does not cause any symptoms, and symptoms begin to appear when the body loses large amounts of potassium, which are:

  • Irregular heartbeat, high blood pressure.
  • Dry skin, acne breakouts.
  • General weakness, and fatigue due to poor muscle response.
  • Muscle spasm.
  • nausea;
  • swelling of the body
  • Chills.
  • Constipation, and sometimes diarrhea.
  • Breathing difficulty.
  • In severe cases, it may cause a stroke, and a lack of bone density, but if the level of potassium in the blood rises by a small percentage, no symptoms will appear, and as for its great height, it has a toxic effect, affects the regularity of heartbeat, and causes nausea and vomiting, so it must be adhered to. In the recommended amounts of potassium per day to avoid problems resulting from its deficiency or excess.

daily potassium dose

  • From one day to six months old: 500 milligrams.
  • From seven months to a year: 700 milligrams.
  • From one to three years of age: 1,000 milligrams.
  • From four to six years old: 1,400 milligrams.
  • From seven to ten years: 1600 milligrams.
  • Eleven years old and older: 2000 milligrams.

Where is potassium found?

writing – on the date : – Last updated: 2022-06-18 10:54:01