Getting enough potassium in your system if fine, but neglect it and you can be in a really tight spot that can cause you to suddenly get weak in the knees, disoriented and faint. Unless you can get to a hospital really quick, you can even risk losing your life.
Getting Enough Potassium In Your Body Is Crucial
People may know that potassium is a mineral that the body needs and many tie it with the saying that ‘an apple a day keeps the doctor away.’ Yes that is true, but how much do people know and what does it mean to be potassium-deficient? What is the ideal source and dosage for potassium? Is it really essential?
Before answering these questions, it would be best to understand the basics of potassium and what it can do for the body.
What is potassium?
It is an essential mineral that the body needs to not just spur muscle contraction, but it does serve a greater purpose of providing the body with the fuel to keep the organs to work properly and efficiently, as well as reduce the risk of kidney stones and bones loss through aging.
It also helps offset sodium’s harmful effects that result to high blood pressure.
Signs that you are low on potassium
Here are some of the common symptoms when you are low on potassium and it wouldn’t hurt to ensure that you get your required dosage per day, after all, potassium is an abundant mineral and can be sourced easily without having to lose a limb.
Lauren Blake, a registered dietitian from the Ohio State University Wexner Medical Center points out that you ideally need to have at least 4700 milligrams of potassium daily to make sure that your body gets to be fuelled by it at full strength.
Constant lethargy
Ever wondered why you often feel tired even when you just woke up a couple of hours ago or you may be at the office when all of a sudden you feel your energy sap out of your body? That that is a sign that your potassium levels are low.
“Every cell in your body needs the right amount of potassium to function,” Blake explains. “If you are increasingly exhausted and know you are getting enough sleep, potassium might be the cause.”
Muscle cramping and weakness
Your potassium levels are low when you begin to feel intermittent cramping or muscle weakness. This is because potassium is crucial in aiding proper muscle contraction.
Dizziness or tingly sensation
Low potassium can slow down the heartbeat, making the heart pump less blood into the brain and cause dizziness or a tingly sensation that can often cause you to faint or lose consciousness.
High blood pressure or palpitations
Your blood vessels may become constricted because of the lack of potassium. This could end up causing high blood pressure.
Feeling bloated all the time
Due to high sodium levels in the body, you retain more water and lack of potassium causes salt-induced bloating.
Foods rich in potassium
Here are some of the common foods that are high in potassium;
- 1 baked potato with skin: 926 milligrams
- 1 cup cooked spinach: 840 milligrams
- 1 cup cooked broccoli: 460 milligrams
- 1 cup cantaloupe: 430 milligrams
- 1 medium banana: 425 milligrams
- 6 ounces yogurt (plain or with fruit): 260 to 435 milligrams
- 1 cup low-fat milk: 350 to 380 milligrams
- 1 medium tomato: 290 milligrams
- ½ cup strawberries: 125 milligrams
- 1 apple: 107 milligrams
You may also try to replace your usual snacks with fruits rich in potassium like apples, bananas, grapes or salads made from potassium-rich greens.
The post Getting Enough Potassium Is Critical For The Body appeared first on NUTRITION CLUB CANADA.
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