Potassium, together with sodium and calcium, performs a key function in muscle contraction, which is essential to coronary heart well being – collectively, they regulate the actions of the center. Any imbalance might result in coronary heart arrhythmias or muscle contraction issues.
Consuming satisfactory quantities of potassium additionally helps handle our calcium ranges. For instance, it helps stop calcium being launched from our bones, or from being excreted within the urine, which means might result in recurring kidney stones.
The well being advantages of potassium embrace:
- Helps fluid stability inside the physique
- Strikes vitamins into cells and waste supplies out
- Helps muscle tissue contract
- Helps nerve transmission
- Helps help coronary heart well being
- Manages blood stress
- Helps bone well being and will cut back the chance of osteoporosis
- Might minimise recurring kidney stones
How a lot potassium do we want?
For wholesome adults aged 19-64, the UK each day suggestion for potassium is 3500mg.
Can now we have an excessive amount of potassium?
Wholesome kidneys assist to take care of regular ranges of potassium by eradicating extra within the urine. Nevertheless, in sure conditions excessive ranges might happen – that is known as hyperkalemia. Folks in danger embrace these with compromised kidney operate or superior kidney illness in addition to these recurrently taking medicines that maintain onto potassium within the physique (this consists of NSAIDs).
Signs of excessive ranges of potassium embrace:
- weak point and fatigue
- chest ache
- coronary heart palpitations together with irregular coronary heart charges
- nausea
- diarrhoea and abdomen ache
What are the indicators of a potassium deficiency?
It’s uncommon for a deficiency to come up from food regimen alone, nonetheless an insufficient consumption together with different elements might result in potassium loss. These might embrace long-term diuretic use, laxative abuse, extreme vomiting and heavy sweating. Folks with inflammatory bowel illness, corresponding to Crohn’s, may be in danger due to diarrhoea and malabsorption. One of many different related elements is your degree of magnesium – this mineral is required by the kidneys to reabsorb potassium and keep regular ranges within the cells.
Signs might embrace:
- Fatigue
- Muscle cramps or weak point
- Constipation
- Irregular coronary heart fee
- Muscle paralysis
Which meals are good sources of potassium?
Potassium is present in a variety of meals, together with vegetables and fruit corresponding to leafy greens, tomatoes, cucumbers, courgette, aubergine, pumpkins, potatoes, carrots and beans. Different helpful sources embrace beans, dairy, meat, poultry, fish, pecan nuts and walnuts.
The way you cook dinner your meals may influence its potassium ranges. Because it’s water-soluble, potassium is misplaced throughout boiling, so it’s higher to steam, bake or stir-fry greens. As well as, meals processing reduces the quantity of potassium in lots of meals and a food regimen excessive in processed meals and low in recent vegetables and fruit might lack potassium.
Which meals are helpful sources of potassium?
- Almonds
- Avocado
- Bananas
- Beans
- Cashews
- Coconut water
- Dried fruit (raisins, apricots, figs)
- Oranges
- Peanuts
- Potatoes
- Squash
- Tomatoes
- Yogurt
Recipes that contribute helpful quantities of potassium
Squash & spinach fusilli with pecans
Kale & apple soup with walnuts
Courgette, pea & pesto soup
Maple pecan beans
Candy potato & peanut curry
Crimson lentil & squash dhal
Banana, clementine & mango smoothie
All the time converse to your GP or healthcare supplier earlier than taking a brand new complement or if you’re involved about dietary deficiencies.
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This text was reviewed on 16 November 2023 by Kerry Torrens.
Emer is a specialist dietitian who combines her love of meals and science to assist improve individuals’s consciousness of a wholesome life-style. An knowledgeable in IBS, weight reduction and girls’s well being, she brings power and keenness to her occupation and enjoys bringing the science of vitamin to life. In her book, IBS? Recipes For Success, Emer shares fast and simple recipes for individuals affected by IBS, combining her ardour for cooking together with her knowledgeable data. She has labored in high London instructing hospitals and balances her time between media work, personal purchasers and NHS commitments.
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