Potassium – One of the Most Important Macrominerals in the Human Body
Our body relies on cells that feed on micro and macro minerals to carry out their chemical processes. One of these elements is potassium, which we best know from chemistry classes. Its chemical name is K, from kalium, and its origin is Arabic, meaning plant ash. In nature, it is found in plant and animal tissues, and therefore also in the human body.
Why is potassium called a macroelement? Because it is an essential nutrient for all cells in our body. It is found in most of the foods we consume. However, potassium levels can vary, increasing or decreasing at certain periods of life. In such situations, we must act accordingly and have certain tests done to maintain our health within optimal parameters.
If you’re wondering which foods contain potassium, you can include bananas, sweet potatoes, and oranges in your diet to ensure your daily intake of this important mineral. Also, spinach, almonds, and avocados are rich sources of potassium, magnesium, and calcium, elements essential for maintaining overall health.
This article addresses various aspects of potassium, including its importance and the main foods and supplements from which it can be obtained.
Potassium – Definition, Roles, and Quantities in the Body
Potassium is one of the most important minerals for our body tissues. Among the 7 macronutrients present in the body, it ranks third in terms of quantity. Approximately 80% of potassium is found in muscle tissue cells, and the remaining 20% is located in the liver, bones, and red blood cells.
Potassium has several functions in the body, and one of the best-known is its role as an electrolyte, helping to balance water levels within cells. This macroelement can be obtained from various foods, as well as from dietary supplements. For example, Aronia Forte capsules are a natural source of potassium. These help maintain the health of the immune system, as well as the cells that make up the walls of blood vessels. In combination with other elements such as iron, magnesium, calcium, and zinc, it also contributes to the well-being of the heart. It also provides the necessary energy throughout the day.
Aronia tablets are rich in vitamins, minerals, and antioxidants, offering many benefits for the body. Additionally, they are natural products, ecologically certified by Bio Garantee. Include them in your diet and choose to enjoy the unique properties of aronia in a concentrated formula!
[cta_produs style=”style_1″ product=”23743″ image=”https://aronia-charlottenburg.com/wp-content/uploads/2024/08/1.-Potasiul-definitie-roluri-si-cantitatile-din-organism.jpg”]
Potassium in the Body and Its Functions
Besides its role as an electrolyte, potassium is also important for other bodily functions. One of these is regulating the fluids found inside cells. Potassium also contributes to:
- regulating heart rhythm and blood pressure;
- proper digestion;
- regulating pH;
- reducing muscle contractions.
For children, normal potassium levels in the body play a role in ensuring proper development. From this perspective, nutrition is very important. The required dose of potassium in the body is important not only for children but also for adults.
Normal Potassium Levels
Potassium is measured in milliequivalents per deciliter (mEq/dL) and has the following normal values:
- between 3.7 and 5.9 mEq/dL in newborns;
- between 4.1 and 5.3 mEq/dL in young children;
- between 3.4 and 4.7 mEq/dL in pre-adolescents;
- between 3.5 and 5.1 mEq/dL in adults and people over 65 years of age considered elderly.
It should be noted that these are the normal serum potassium values, which vary depending on pH changes.
Serum Potassium
The analysis of blood potassium levels is called serum potassium. It is calculated based on pH and is correlated with the body’s sodium levels. Why is this reference important? Because when one increases, the other will decrease. Its normal values are as presented above for all age groups.
Blood potassium and sodium analysis is necessary to:
- determine kidney health status;
- establish the amount of sodium assimilated from diet;
- determine hormone levels in the body, especially aldosterone secreted by the adrenal glands.
Serum potassium will also be checked when certain medications and/or dietary supplements are administered.
Serum potassium analysis, also called potassemia, is also performed based on pH variations:
- when pH decreases, it will cause potassium to shift from the intracellular space to the vascular space, meaning an increase in its value;
- when pH increases, potassium will move into the intracellular space, and therefore, potassemia will decrease.
Typically, potassemia decreases by 0.3 mEq/L for every 0.1 unit above the normal serum pH value. Whether serum potassium levels increase or decrease, various complications can occur.
Increased Potassium in the Body – Causes and Symptoms
Elevated serum potassium levels can lead to hyperkalemia. It can occur due to several causes, including:
- excess potassium in the body;
- kidney failure;
- migration of potassium from cells into interstitial fluid;
- administration of certain medications (usually some for various kidney conditions).
Increased serum potassium is checked through a urine analysis, following certain symptoms.
Symptoms of Increased Potassium
Among the most frequent signs of hyperkalemia are:
- weakness;
- nausea;
- dizziness;
- tingling sensation;
- respiratory failure;
- paralysis;
- arrhythmias or other cardiac problems.
Although rare, high serum potassium in the blood can lead to quite severe conditions. Fortunately, its level can be brought back to normal parameters through appropriate treatment, but especially through a correct diet.
Just as serum potassium can increase in the body, it can also decrease. The latter scenario is unfortunately more common.
Low Potassium in the Body – Causes and Symptoms
If with increased potassium we can suffer from hyperkalemia, with a low level, we will have hypokalemia. This is a very serious condition that can be life-threatening.
Why is potassium lost from the body? Most of the time, certain diseases are to blame, including kidney-related conditions, but diabetes-associated conditions can also lead to its level decrease.
Low potassium can occur for the following reasons:
- migration of potassium from the interstitial space to the intracellular space;
- poor absorption of potassium in the body;
- kidney diseases, especially those requiring dialysis;
- excessive stress on the adrenal glands;
- excessive use of corticosteroids and/or diuretics.
Very often, the symptoms of low potassium levels are few and can be associated with other conditions. This is the main reason why they are often overlooked.
Signs of Potassium Deficiency
The main signs of potassium deficiency are cardiovascular and neuromuscular. They are followed by hormonal, renal, and metabolic signs. These include:
- weakness;
- pronounced fatigue;
- muscle cramps and spasms that can even lead to motor incapacitation;
- muscle pain and stiffness;
- tingling and/or numbness;
- nausea and vomiting;
- bloating;
- constipation;
- abdominal pain;
- excessive urination;
- thirst;
- palpitations;
- difficulty breathing;
- low blood pressure leading to fainting;
- mood swings and even depression;
- hallucinations.
Similar to elevated serum potassium, its deficiency is also diagnosed after a set of urine tests. Treatment may include mineral supplements, as well as consuming foods containing potassium.
Potassium-Rich Foods – The Main Sources We Obtain It From
Foods are one of the best sources of potassium for the body. Fortunately, there are many fruits and vegetables rich in this mineral, and among the most well-known is the banana.
How much potassium does a banana contain? On average, a banana contains 0.4 grams of potassium, being one of the healthiest options for preventing cardiovascular diseases. But it’s not the only one. Before we get to all the foods rich or low in potassium, depending on needs, we need to know the daily requirement of potassium for the body.
Daily Potassium Requirement for the Human Body
To keep potassium levels in the body within normal limits, we need to know the daily requirement we need. This is determined based on sex and age group. Thus:
- for girls aged 14 to 18, the recommended daily dose is 2,300 mg of potassium;
- for adult women, over 19 years of age, the recommended daily dose is 2,600 mg of potassium;
- pregnant and breastfeeding women need slightly increased amounts of potassium, with the recommended daily dose being between 2,500 and 2,900 mg, depending on age;
- for boys aged 14 to 18, the recommended daily intake of potassium is 3,000 mg;
- for adult men, the recommended daily dose is 3,400 mg of potassium.
Following serum potassium analysis and the obtained results, an increase or decrease in the dose may be recommended. The best results will be achieved through a balanced diet, rich or low in this element.
Potassium-Rich Foods – Essential Sources in the Diet
If we notice a potassium deficiency in the body, there are many foods rich in this nutrient. Fruits and vegetables are among the best sources for those with potassium deficiency:
- beets, spinach, broccoli, lentils, white beans, potatoes, pumpkin, Brussels sprouts, and tomatoes, if we consider vegetables;
- avocado, cantaloupe, oranges, bananas, kiwi, mango, nectarines, and papaya, if we refer to potassium-containing fruits;
- almonds and cashews are also good sources of potassium, especially since they are rarely processed.
Aronia can also be included in the category of potassium-containing fruits. Aronia berries are known for their rich content of nutrients and antioxidants, and potassium is one of the important minerals they provide. Consuming Aronia Forte Capsules can contribute to daily potassium intake, along with other beneficial vitamins and minerals for health.
[cta_produs style=”style_2″ product=”23743″ image=”https://aronia-charlottenburg.com/wp-content/uploads/2024/08/2.-potasiu-capsule-Aronia-Forte.jpg”]
Also, dairy products, including milk and yogurt, are considered high-potassium foods. From this category, plant-based dairy products, such as almond milk or milk from various cereals, are also worth mentioning. The list of foods containing potassium also includes chicken and fish, especially tuna and salmon.
Potassium can also be obtained from supplements, and one of the most effective is potassium chloride. Potassium chloride is not a traditional supplement; it can be administered intravenously or in other forms, such as sachets that dissolve in water. It is indicated in various situations, including dehydration, and has numerous benefits. It can be consumed by adults and children, but it is essential not to exceed the recommended dose. Depending on needs and medical recommendations, it can also be administered to maintain blood pressure. It also contributes to the health of the nervous and muscular systems.
Foods That Lower Potassium – Products That Help Reduce Potassium Levels in the Body
Potassium levels in the body can not only be increased but also decreased with the help of food. Low-potassium foods are recommended in most cases for kidney conditions. When we know we suffer from such a disease or another that requires a reduced intake of this element, we can rely on:
- peas, eggplant, asparagus, radishes, cauliflower, cucumber, zucchini, and onion from the category of low-potassium vegetables;
- tangerines, pears, melon, grapefruit, apples, berries, grapes, strawberries, and peaches from the category of fruits with no or low potassium;
- aged cow’s cheese, when referring to dairy products;
- turkey meat is also low in potassium;
- white rice and white bread from the category of processed grains.
It should be noted that a serving of low-potassium foods contains less than 150 milligrams of this nutrient.
Potassium and Its Benefits for Proper Bodily Function
Beyond the need for potassium in the body and its roles, it also has other benefits. Among these, we can list the following:
- Potassium is very important for the nervous system as it activates nerve impulses. This is essential for coordinating movements and bodily responses.
- Potassium is essential for muscle contractions, including the heart muscle, thus ensuring the proper functioning of the heart.
- An optimal level of potassium in the body also helps reduce blood pressure by relaxing the walls of blood vessels.
- Potassium also helps prevent osteoporosis and kidney stones.
- Potassium can reduce water retention and contributes to regulating water balance.
In conclusion, potassium is one of the most important 7 macroelements found in the body. It has numerous roles, including ensuring the health of the kidneys, nervous system, and muscular system. To know if we have a sufficient amount in our body, serum potassium analysis will be performed. In case of deficiency or excess, one of the best control methods is diet. Fortunately, there are both foods rich in and low in this mineral that can be introduced into the diet of adults and children without any problems.
References:
https://www.healthline.com/nutrition/what-does-potassium-do#TOC_TITLE_HDR_5
https://www.healthline.com/health/potassium
https://www.webmd.com/food-recipes/low-potassium-diet-foods#091e9c5e81908045-1-4
Photo source: Shutterstock.com