consumes daily

Potassium in food: content and consumption rate

To maintain immunity, maintain good spirits and good mood, for the normal functioning of internal organs and body systems, the trace element potassium is needed. This is the potassium that is in food and which a person consumes daily..

To maintain immunity, maintain good spirits and good mood, normal functioning of internal organs and body systems, it is necessary that the trace element potassium is contained in foods that a person consumes daily. When there is no food rich in vitamins and microelements in the diet, and, in particular, potassium is not regularly ingested, this negatively affects one's well-being and causes various disturbances..

What are the benefits of potassium-containing foods?

In a healthy person, the body contains about 220-250 g of potassium. As a rule, the concentration of this important element increases in the autumn period, and in spring, on the contrary, decreases. Every day, at least 2-4 g of a microelement should be supplied to the human body, depending on age and weight. For children, the norm is 15-30 g / 1 kg of body weight. Foods high in potassium must be consumed by athletes, pregnant women, the elderly.

The benefits that the trace element brings to the body can hardly be overestimated. It performs the following functions:

Promotes the conclusion of decay products, toxic substances, excess fluid from the body;

Helps saturate brain tissue with oxygen;

Strengthens the cardiovascular system;

Provides safety of the desired concentration of magnesium and prevents the deposition of sodium salts on the walls of blood vessels;

Strengthens the immune system;

Normalizes the functioning of the nervous system;

Prevents depression and nervous breakdowns..

How to determine potassium deficiency in the body?

The lack of trace elements due to the fact that a person does not consume foods containing potassium in large quantities can cause a violation of the water-salt balance. In turn, this can provoke a heart attack, cause changes in blood pressure, lead to the development of stomach diseases.

Deficiency of the necessary trace element is manifested as follows:

Peeling on the skin;

which foods

Fragility of hair;

Prolonged healing of scratches and wounds;

Muscle weakness;

Frequent urination;

Feeling tired and sleepy;

Nausea and vomiting;

With minor damage, the appearance of hematomas.

In order to replenish the volume of potassium, you need to review your diet and find out which foods contain the most potassium. Proper nutrition will improve well-being and eliminate signs of a micronutrient deficiency..

In which foods is potassium the most?

All products containing a lot of potassium can be divided into two groups: food of plant and animal origin. In turn, the first group contains 4 categories of products - these are fresh potassium-containing fruits and vegetables, in which the concentration of vitamins and minerals is highest, dried fruits containing 680-1000 mg of potassium for every 100 g, cereals (280-510 mg / 100 g ) and nuts (658-1025 mg / 100 g).

This group includes:

Potatoes, tomatoes, beets, radishes;

Brussels sprouts, pumpkin, melon, watermelon;

Banana, apple, orange, peach, kiwi;

Cashews, almonds, pine nuts and walnuts;

Buckwheat, semolina, wheat bran;

Dried apricots, raisins, figs, prunes, etc..

which foods

Potassium is also the most abundant in foods of animal origin: milk, eggs, beef, rabbit meat, dairy products, salmon, cod, tuna, sardine, flounder, etc. Do not forget when talking about which foods contain a lot of potassium, drinks that also help make up for the lack of the element. This includes tea, coffee and cocoa..

Doctors advise to carefully and responsibly approach the issue of saturation of the body with microelements, because an overabundance of necessary and useful substances is no less harmful than their deficiency!

be healthy!

Table of potassium content in food:

Product Potassium, mg per 100 g. Product Potassium, mg per 100 g.

Yeast2000Sunflower seeds710

Dried apricots1880 Brazil nuts660

Molasses black 1760 Jacket potato 630

Wheat bran1160Apples620

Kishmish1060 Garlic620

Raisins1020Avocado450

Pine Nuts780 Walnuts 450

Almonds780Forel fried410

Horseradish760Bananas400

Parsley760 Canned tuna in oil260

Peanuts760Yogurt250

Dairy Products150 Carrots170

Oranges150 Milk, whole140