Highest potassium content. TOP foods rich in potassium. Find out which foods contain the most potassium. Causes and symptoms of potassium deficiency in the body
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In this scientific material we will talk about the importance of microelements such as potassium and magnesium for the health of the human cardiovascular system.
We'll discuss which foods contain adequate amounts of these elements, as well as other important minerals and vitamins for your heart.
We will provide a complete list of foods with the highest content of these elements, and also indicate symptoms of their deficiency.
Why are these elements so important?
Potassium and magnesium are the most important components both for the most important human organ - the heart, and for the functioning of the cardiac conduction system (CCS).
Main functions of the PSS:
- Automatism– the ability of the heart muscle to rhythmically excite and contract without an external stimulus, under the influence of the generation of stimuli from the nodes of the PPS.
- Conductivity– the ability to conduct impulses from the point of their generation to the underlying sections along the contractile elements to the atria and ventricles.
- Excitability function– the ability to respond to endogenous and exogenous factors of irritation with the formation of active activity from a state of rest.
The correct operation of these processes is carried out due to a well-coordinated biomechanism at the cellular level between the ions of potassium (K+), sodium (Na+), chlorine (Cl-) and magnesium (Mg++).
List of foods rich in potassium
The list shows the potassium content per 100 g of product:
- Common representatives of healthy dried fruits are and. 100 g of dried apricots contain 1800 mg of the element, and raisins - 1020 mg.
- Hazelnuts, walnuts, peanuts, cashews, almonds - within 800 mg.
- Among them are (400 mg), (1000 mg), citrus fruits (200 mg).
- The record holders are spinach (550 mg), potatoes (450 mg), mushrooms (450 mg), (340 mg), (230 mg).
- The absolute leader is beans (1000 mg). It is followed by: buckwheat (300 mg) and oatmeal (350 mg).
- Beverages. You can highlight green tea (2400 mg), as well as cocoa and coffee beans (1600 mg).
Also check out the infographic:
A bit of medical theory
Potassium is the most important permanent electrolyte of the buffer systems of a living organism, necessary to maintain the constancy of internal homeostasis. Together with magnesium, sodium and calcium, it ensures the stability of the electrical potential in the nerves and on the surface of cell membranes, due to which muscle tissue throughout the body contracts - from the heart to the skeletal muscle.
The discord in the relationship between potassium and its “comrades” is dangerous due to the destruction of water metabolism, dehydration, and hypotension of muscle tissue.
The most important biochemical function of potassium is considered to be participation in the structure of membrane potential and the distribution of this potential over the cell surface. It helps to slow down the heart rate, prevent changes to rapid arrhythmic heartbeat and, acting as the 10th pair of nerves, is involved in regulating the functioning of the heart.
In addition, it mediates vasodilation of the vessels of internal organs and constriction of peripheral arteries, which contributes to adequate blood supply to the cardiac complex.
Properties K+
Potassium is especially important because:
- participates in maintaining the constancy of the internal life of the cell;
- maintains water and electrolyte balance;
- promotes the transmission of stimuli along nerves and the interaction of organs and tissues;
- ensures the active functioning of the cell;
- mediates nerve and muscle excitability and conductivity;
- regulates pressure in the arteries;
- participates in the metabolic exchange B-J-U.
Foods high in magnesium
The list shows the Mg++ content per 100 product:
- Nuts. It is especially important to consume peanuts (182 mg), hazelnuts (160 mg), pistachios and walnuts (120 mg), and the leaders are pine nuts (251 mg).
- Fruits. Watermelon (10 mg), apricot (10 mg), tomatoes (11 mg), citrus fruits (9-10 mg).
- Vegetables. Pumpkin (590 mg), sesame (540 mg), seaweed (170 mg), dill (256 mg), potato (25 mg).
- Cereals and legumes. Bran (440 mg), buckwheat (250 mg), barley (150 mg), beans (140 mg).
- Beverages. Cocoa (245 mg), (137 mg).
- (133 mg).
Also pay attention to the infographic:
Magnesium is a microelement that regulates the tone of cardiomyocytes (relaxation), their coordinated interaction in the generation and propagation of impulses.
Role of Mg++
We list the main properties of magnesium:
- It has a protective effect on the endothelium: protects the inner wall of the artery from damage by turbulent blood flow and spasm under the influence of stress hormones.
- Has an antiatherogenic effect, that is, it slows down the accumulation of cholesterol on a damaged vessel, and the subsequent formation of a plaque, which can transform into a blood clot.
- Disaggregation effect: leads to a reduction in the formation of blood clots due to the “thinning” of the blood.
- Vasodilating effect: reduces the tone and general peripheral resistance of blood vessels, which prevents the onset of arterial hypertension and hypertension.
- It helps improve insulin-dependent glucose utilization.
- Strengthens the central nervous system (CNS) and develops immunity to stress. But stress is one of the predictors of the development of cardiovascular diseases), improves performance, relieves fatigue and irritability.
Daily intake of K+ and Mg++ ions for health
The daily requirement for potassium is 2.5 – 4.5 g., and in magnesium - 350 – 550 mg.
There are conditions when the need for elements increases:
- Pathology of the gastrointestinal tract (peptic ulcer of the stomach and duodenum, gastritis, duodenitis, enteritis).
- Intense physical work, systematic training.
- Chronic stress, intellectual stress;
- Diabetes mellitus and other metabolic disasters;
- Pregnancy
- When working in conditions of high humidity and temperature;
- For acute coronary syndrome (ACS).
Also watch the video:
Symptoms of elemental deficiency
Now let's look at what happens with a chronic lack of K+ and Mg++ in the body.
Potassium deficiency
What threatens the lack of this element:
- Rhythm disruptions. Blockades, extraordinary contractions - extrasystoles, paroxysmal rhythms, additional foci of excitation.
- Blood viscosity level increases, which leads to thrombus formation and the occurrence of myocardial infarction, stroke, and pulmonary embolism.
- The tone and elasticity of the walls of blood vessels decreases, salts and connective tissue accumulate in them, which increases their rigidity and leads to the development of arterial hypertension.
- Due to salt deposition, the growth of atherosclerotic plaque progresses.
- Metabolic and energy transformations in the myocardium are disrupted, leading to ischemia and muscle dystrophy.
Clinical manifestations:
- Pain in the chest area.
- Tachycardia.
- Hypertension > 140/90 mmHg
- Poor exercise tolerance.
Magnesium deficiency
What happens when there is a deficiency of this element:
- The RAAS is suppressed, leading to vasoconstriction. With prolonged deficiency, arterial hypertension develops. Timely correction of magnesium deficiency (hypomagnesemia) by including the right foods in the diet allows you to bring blood pressure back to normal; and if long-term therapy with diuretics is necessary, restore the sensitivity of receptors to the drug.
- Provocation of the development of coronary disease heart due to increased concentrations of low-density lipoproteins and triacylglycerides.
- Chronic heart failure (CHF)– as a result of untreated hypertension and ischemic heart disease. Moreover, often the severity of CHF corresponds to the degree of deficiency: the less it is supplied, the faster the deficiency progresses and the condition worsens.
- Arrhythmias. Long-term hypomagnesemia is associated with the formation of paroxysmal tachycardias, extrasystoles, atrial fibrillation, and ventricular fibrillation.
- With alcohol poisoning, there is a tendency to the rapid development of myopathy, neuropathy, arrhythmias and myocardial degeneration.
Signs of excess K+ and Mg++ ions in the body
The pathological basis of hyperkalemia and hypermagnesemia is kidney disease (chronic kidney disease, nephritis), ACS (heart attack + angina) and pathological metabolic changes (gout, diabetes mellitus), or drug overdose.
Important! Rarely does excess ion concentration occur on its own.
Excess K+ Clinic
- Excitation.
- Adynamia.
- Slowing of atrioventricular conduction.
- Pericarditis (uremic).
- Increased urine output.
- Paresthesia of the limbs.
- Sudden death of the heart.
Mg++ excess clinic
An increase in the concentration of magnesium in the blood above normal reduces blood circulation and inhibits the contractility of the heart muscle, resulting in:
- Bradycardia develops - heart rate< 40 в минуту и снижение сокрашения камер сердца, а следовательно – тока крови по артериям и к внутренним органам.
- Disorganization of the impulse conduction between the atrium and the ventricle occurs - extrasystoles occur.
- Arterial hypotension is formed due to relaxation of blood vessels, which will clinically manifest itself as darkening of the eyes, fainting, convulsions, cyanosis of the extremities.
- The risk of sudden cardiac death increases.
- On external examination: red complexion, thirst, severe hypotension, development of a pathological type of breathing, convulsions).
Besides:
- Excess depresses the central nervous system, reducing the activity of nerve cells(lethargy, respiratory frequency disturbances, pathological shallow breathing).
- Reduces muscle tone by inhibiting acetylcholine and, accordingly, the transmission of a nerve impulse. Muscular hypotonia is manifested not only by the inability to move, but also, for example, by profuse diarrhea - because. sphincter muscles are unable to hold intestinal contents.
Medical certificate! According to the standards for the treatment of arrhythmias in a 24-hour hospital, all antiarrhythmic drugs are administered in a solution of a polarizing mixture consisting of potassium chloride, insulin and glucose solution; or glucose + insulin + potassium + magnesium. The polarizing mixture promotes high bioavailability of drugs that restore normal sinus rhythm and normalize the functional environment of the PSS.
The protective effects of “polarity” for cardiomyocytes (nutritional effect of glucose, capture of toxic free fatty acids) have also been described.
Video on the topic
Conclusion
Potassium and Magnesium are essential elements for the normal functioning of the cardiac complex and vascular system, the prevention and treatment of atherosclerosis, arterial hypertension, arrhythmias, CHF, coronary artery disease, as well as metabolic disorders due to cancer pathology, anemia of chronic disease, multiple organ failure.
So why overpay for medications if you can prevent a catastrophe by including tasty and healthy foods in your diet? The choice is yours! Be healthy!
The average adult needs to consume 3,500 mg of potassium per day. This figure may change based on lifestyle, health, and age. For example, infants need only 400 mg per day, for children from one to three years the consumption increases to 1300 mg, and up to 14 years the norm is 3800 mg. During pregnancy you need to consume 4700 mg of the substance. Women who are breastfeeding have the greatest need for potassium. Their body should receive 5000 mg daily.
Effect on the body
Having imagined the human body as a complex system of chemical elements, it becomes clear that each of them is necessary to maintain balance. A person needs potassium in especially large quantities, because it is involved in almost all processes. The more you learn about the effects of a substance on the body, the easier it will be for you to regulate your diet.
Positive properties
There is no doubt that potassium is vital for humans. But healthy curiosity pushes us to learn more about the effects of a substance on the body. It is worth highlighting eight significant points regarding the benefits of potassium.
- To normalize blood pressure. Potassium gives elasticity to the walls of blood vessels, preventing them from clogging. People suffering from hypertension need to form a diet based on foods rich in this substance.
- For kidney health. Maintaining a constant normal level of potassium prevents the formation of kidney stones. This is due to the fact that the substance fixes calcium in the bones, preventing it from being washed away.
- For muscle work. The element takes an active part in the process of converting glucose into energy resources necessary for physical activity. The mineral also gives muscle fibers elasticity and strength. This property is extremely important for the heart.
- For the brain. The mineral helps oxygenate brain cells. As a result, mental activity increases and the ability to remember information increases.
- For skin. The substance normalizes the moisture balance in epidermal cells. As a result, the skin is protected from premature aging and external negative influences.
- For hair. Prevents hair loss and improves the functional state of strands.
- For the nervous system. Potassium helps accelerate the transmission of nerve impulses.
- For digestion. Acts as a catalyst for digestive processes and participates in the processing of carbohydrates.
Potassium is vital for people suffering from diabetes. The mineral normalizes blood sugar levels. It also stimulates the production of insulin by the pancreas.
Deficiency Symptoms
Taking diuretics, excessive consumption of salty foods, excessive exercise, bad habits and many other factors lead to potassium deficiency. This condition is called hypokalemia. You can understand that your body is lacking this element by the following signs:
- lack of appetite, aversion to certain foods;
- muscle weakness and fatigue;
- rapid arrhythmic heartbeat;
- muscle spasms;
- constant feeling of fatigue and drowsiness;
- bowel dysfunction;
- depressed mood and apathy;
- frequent colds;
- feeling of dry mouth and constant thirst;
- peeling of the skin;
- wounds that do not heal for a long time;
- brittle nails;
- deterioration in hair quality.
Potassium deficiency is especially undesirable for women of reproductive age. A long-term lack of this mineral can lead to the inability to conceive a child, complications during pregnancy, and can also provoke a number of gynecological diseases.
What does excess lead to?
How much potassium does the body need? With frequent and uncontrolled intake of vitamin complexes and dietary supplements, the body can become oversaturated with potassium (hyperkalemia). 6000 mg is already a toxic dose, leading to severe illness. The problem can be identified by the following signs:
- low pressure;
- hyperhidrosis;
- swelling of the face and limbs;
- nervous tension and anxiety;
- increased urge to urinate;
- stomach ache.
Not only dietary supplements can cause excess potassium. If you eat potatoes or beans every day, chances are you'll also experience unpleasant symptoms.
What foods contain potassium?
Where is potassium found? Nature is designed in such a way that everything essential for human health is present in natural products. Indeed, our ancestors did not have pharmacies nearby, but they were much healthier and stronger than us. By including potassium-containing foods in your menu, you will make your body more resilient.
Table
In order to maintain the concentration of potassium in the body at a normal level, it is not necessary to take any dietary supplements. It is enough to properly organize your diet, basing it on foods containing a lot of potassium. The table shows the key sources of this element.
Table - Products containing large quantities of potassium
Product | Kcal per 100 g | Amount of potassium, mg/100 g | Share of daily value, % |
---|---|---|---|
Cocoa powder | 289 | 1525 | 32 |
Dried apricots | 215 | 1512 | 31 |
White beans | 102 | 1188 | 28 |
Pistachios | 556 | 1043 | 22 |
Avocado | 160 | 975 | 21 |
Sea kale | 25 | 970 | 20 |
Prunes | 231 | 912 | 19 |
Pumpkin seeds | 556 | 788 | 17 |
Salmon | 142 | 722 | 16 |
Raisin | 263 | 649 | 16 |
Watermelon | 27 | 641 | 15 |
Dates | 292 | 636 | 14 |
Potato | 192 | 534 | 13 |
Spinach | 23 | 466 | 10 |
Champignon | 27 | 450 | 10 |
Walnuts | 654 | 441 | 9 |
Oatmeal | 88 | 429 | 9 |
Brussels sprouts | 36 | 389 | 8 |
Lentils | 111 | 370 | 8 |
Bananas | 96 | 358 | 8 |
Carrot | 32 | 320 | 7 |
Broccoli | 27 | 316 | 7 |
Beet | 42 | 305 | 6 |
Apples | 47 | 279 | 6 |
Grape | 72 | 254 | 5 |
Tomatoes | 20 | 237 | 5 |
Rye bread | 165 | 208 | 4 |
Orange | 43 | 198 | 3 |
Potassium works in tandem with sodium. The latter helps maintain balance by neutralizing excess potassium. For every three parts potassium there should be a part sodium.
What to include on the menu first
Foods high in potassium are mainly vegetables and fruits. If they make up at least a third of your daily menu, there is no need to worry about a lack of mineral in the body. In addition, they have many other beneficial properties. It is worth paying special attention to six foods rich in potassium.
- Avocado. Essential for those who watch their figure. This hearty snack helps normalize and stabilize weight when consumed regularly. Before eating an avocado, it is recommended to sprinkle it with lemon juice.
- Watermelon. Despite the fact that the berry is on the list of foods containing potassium, this is not its main value. It is a source of lycopene, which is necessary to maintain normal heart function. This substance also strengthens bones and prevents cancer.
- Tomato. Another source of lycopene. The fruit is most useful when eaten fresh.
- Beet. The value of this root vegetable is determined by the increased content of phytonutrients. They remove toxins and “extinguish” inflammatory processes in the body.
- Potato. Almost half of the potassium contained in potatoes comes from their skin. Therefore, it is better to bake and boil this vegetable unpeeled.
- Cocoa. To maintain normal potassium levels in the body, experts recommend drinking two cups of the drink per day.
If for some reason there is a violation of the diet, replenishing potassium reserves in the body is quite simple. Drink half a glass of water, after dissolving a teaspoon of apple cider vinegar and honey in it.
How to get the most out of it
Vitamins and minerals vital for humans can lose their characteristics under the influence of internal and external factors. Therefore, even foods with the highest potassium content do not always help replenish the deficiency of the substance in the body. Health is a complex science, consisting of a million secrets and subtleties.
What is stopping you from learning...
Potassium is characterized by high bioavailability. Almost 95% of the substance entering the body is absorbed through the small intestine. But in some cases the value of this indicator can decrease significantly. Here's what interferes with the absorption of the mineral:
- alcohol abuse and smoking;
- lack of vitamin B6 in the body;
- frequent use of laxatives;
- insufficient magnesium intake;
- taking hormonal medications;
- excessive coffee consumption;
- the presence of a large number of sweets in the diet;
- nervous tension;
- dietary ration.
... and what contributes
It is not enough to be able to cook delicious food. It is important that it does not lose its natural benefits. Five tricks will help make your food healthy and retain maximum potassium in it.
- Eat raw foods. Heat treatment reduces the amount of useful components in products by at least a third. Whenever possible, try to consume plant foods in their natural form.
- Shock treatment. Pour boiling water over cereals, vegetables and other products before cooking. This will preserve more nutrients than with gradual heating. And judging by the reviews, the taste reveals itself better.
- Do not soak grains. It is enough to wash them well before cooking. Otherwise, the lion's share of potassium will simply go into the water.
- Less water. During cooking, there should be just enough water in the pan to cover the food, but no more.
- Steam and bake. These food processing methods are optimal for preserving beneficial properties.
Potassium is one of the few minerals that is found in some amount in all foods. Therefore, a healthy person whose diet is dominated by high-quality food should not worry about a possible deficiency of the mineral in the body. If you feel unwell and are subject to constant physical, mental and emotional stress, you should look more carefully for potassium in foods, giving preference to foods with the maximum content of this substance.
Potassium is an important biogenic element responsible for the adequate functioning of most biochemical processes in the human body. In the course of scientific research, it was found that a deficiency of this substance has a negative effect on the functioning of the heart, nervous, excretory and skeletal systems, on the functioning of muscles and internal organs. For this reason, doctors recommend carefully ensuring that potassium enters the body in sufficient quantities along with food.
The role of potassium in the body
In the human body, potassium performs a number of biological functions:
- helps maintain acid-base and water-salt balance;
- ensures the stability of the composition of intracellular fluid and is one of its most important components;
- takes part in the process of transmission of nerve impulses;
- maintains normal blood pressure;
- activates the work of a number of enzymes;
- participates in protein and carbohydrate metabolic processes;
- activates the process of supplying the brain with oxygen;
- takes an active part in intracellular metabolism;
- influences heart rate;
- participates in the process of converting glucose into energy;
- provides bioelectrical activity of cells;
- maintains osmotic pressure within normal limits;
- prevents problems related to kidney function;
- removes excess fluid from the body, eliminates swelling;
- helps increase endurance and physical strength;
- creates optimal conditions for the normal functioning of the urinary system;
- helps cleanse the body of harmful substances;
- increases muscle tone, is responsible for the normal functioning of smooth muscles.
Potassium intake standards
Normally, an adult's body contains about 250 g of potassium. In order to maintain this volume at a constant level, it is necessary to include in the diet foods containing this substance in sufficient quantities every day. The recommended daily intake of potassium in the body is:
- for children – 650–1700 mg;
- for adults – 1800–2200 mg;
- for women during pregnancy – about 3500 mg;
- for athletes and people experiencing heavy physical activity - up to 4500 mg.
The daily need for potassium depends on the climate in the place of residence, body weight, physical activity of a person and his general physiological condition. With profuse sweating, taking diuretics, prolonged diarrhea and vomiting, the consumption rates of this substance increase sharply.
What foods contain a lot of potassium?
The richest food sources of potassium are:
- legumes, cereals;
- dried fruits and fruits;
- greenery;
- nuts;
- vegetables;
- Fish and seafood;
- chocolate.
Festive video recipe:
More detailed information on potassium content in foods is presented in the table.
Product names | Potassium content (mg per 100 g) |
Tea brewing | 2480 |
Dried apricots | 1878 |
Cocoa powder | 1689 |
Coffee beans | 1588 |
Soybeans | 1376 |
Wheat bran | 1157 |
Bean | 1063 |
Chickpeas | 967 |
Prunes | 912 |
Raisin | 859 |
Pistachios | 822 |
Beans | 810 |
Almond | 808 |
pumpkin seeds | 804 |
Spinach | 773 |
Peas | 728 |
Hazelnut | 712 |
Dried figs | 686 |
Lentils | 670 |
Walnuts | 662 |
Peanut | 648 |
Sunflower seeds | 602 |
Dates | 591 |
Poppy | 586 |
Chanterelles | 563 |
Pine nuts | 559 |
Potato | 553 |
Dried bream | 534 |
Truffles, champignons | 529 |
Cashew | 528 |
Cilantro | 522 |
Salted mackerel | 519 |
Sesame seeds | 496 |
Fresh boletus | 465 |
Milk chocolate | 460 |
Halibut | 450 |
Avocado | 448 |
Parsley | 441 |
Fresh boletus | 440 |
Celery greens | 439 |
Pollock | 424 |
Salmon | 422 |
Smelt | 391 |
Sorrel | 388 |
Ocean sardine | 386 |
Buckwheat core | 381 |
Brussels sprouts | 372 |
Kohlrabi | 368 |
Peaches | 361 |
Oat groats | 361 |
Banana | 357 |
Coconut pulp | 352 |
Black currant | 348 |
Beef | 336 |
Cereals | 334 |
Liver | 322 |
Pork | 321 |
Fresh lamb | 311 |
Apricots | 302 |
Kiwi | 298 |
Tomatoes | 292 |
Corn grains | 286 |
Beet | 286 |
Squid meat | 282 |
Apples | 279 |
Red Ribes | 276 |
Garlic | 262 |
Green onions | 259 |
Green pea | 259 |
Gooseberry | 255 |
Grape | 254 |
Radish | 252 |
Goose meat | 243 |
Rabbit meat | 241 |
Turnip | 237 |
Eggplant | 237 |
Carrot | 236 |
Cherries | 234 |
Raspberries | 224 |
Green salad | 219 |
Plum | 215 |
Cauliflower | 211 |
Wheat groats | 209 |
Bread | 208 |
Barley grits | 203 |
Persimmon | 203 |
Mandarin | 202 |
Pumpkin | 202 |
Jerusalem artichoke | 199 |
Orange | 198 |
Kalina | 196 |
Grapefruit | 196 |
Black Eyed Peas | 194 |
Yogurt | 191 |
White cabbage | 184 |
Cranberry | 181 |
Cheese "Roquefort" | 179 |
Onion | 176 |
Cherry | 172 |
Pearl barley | 171 |
Sauerkraut | 168 |
Chicken fillet | 167 |
Lemon | 164 |
Red bell pepper | 162 |
Strawberries and strawberries | 159 |
Pears | 158 |
Grape juice | 152 |
Meat | 151 |
Milk | 144 |
Full-fat kefir, yogurt | 142 |
cucumbers | 140 |
Eggs | 138 |
Semolina | 132 |
Apple juice | 119 |
Melon | 117 |
Hard cheeses | 115 |
Cottage cheese | 111 |
Rice | 99 |
Sour cream | 94 |
Sea kale | 88 |
Caviar | 78 |
Watermelon | 62 |
Bee Honey | 52 |
Blueberry | 52 |
Mayonnaise | 37 |
Butter | 16 |
Lard | 14 |
Mango | 12 |
Margarine | 9 |
When drawing up a nutrition program, the purpose of which is to provide the body with the required amount of potassium, it is recommended to include in the daily diet the maximum maximum list of products of plant origin. In order to avoid significant losses of nutrients during culinary processing of food, it is necessary:
- reduce the duration of heat treatment of dishes as much as possible;
- try to eat as many fresh vegetables, berries, herbs and fruits as possible;
- give preference to steaming;
- bake vegetables as often as possible without peeling them first;
- boil foods in a minimum amount of water;
- Avoid soaking legumes and grains before cooking.
Features of potassium absorption
Absorption of potassium that enters the body with food occurs in the small intestine. The biological availability of this substance (that is, its ability to be absorbed) reaches 95%. In the course of specially conducted studies, it was proven that the presence of vitamin B6 and neomycin promotes the absorption of potassium. At the same time, factors preventing the natural absorption of this useful element are:
- drinking alcohol;
- taking laxatives, certain hormonal drugs, diuretics;
- insufficient magnesium content in the body;
- abuse of coffee, sweets;
- following strict diets;
- stressful situations.
Potassium present in the cells of the human body is displaced by sodium, cesium, rubidium and thallium.
Causes and symptoms of potassium deficiency in the body
The main factors contributing to the formation of potassium deficiency in the human body are recognized:
- lack of nutrients from food;
- excessive physical activity;
- intensive sports activities, participation in sports competitions;
- engaging in heavy mental work;
- adherence to strict diets, unprofessional approach to compiling a daily diet;
- disturbance of potassium metabolism;
- increased sweating;
- frequent diarrhea;
- prolonged vomiting;
- disruption of the excretory system (dysfunction of the intestines, kidneys, liver, lungs);
- nervous breakdowns, stressful situations, constant state of mental overstrain;
- increased excretion of potassium under the influence of diuretics, laxatives and hormonal agents;
- insufficient supply of the body with vitamin B6;
- increased concentration in the body of sodium, cesium, thallium, rubidium.
Symptoms that suggest potassium deficiency are:
- nervous exhaustion;
- depression;
- general fatigue, increased fatigue;
- muscle weakness;
- disturbances in the urinary system;
- weakening of the body's immune forces, increased susceptibility to infections;
- adrenal dysfunction;
- increased fragility of nail plates;
- disruptions in the functioning of the heart (heart failure, arrhythmia, etc.);
- dry skin, its tendency to peel;
- increased blood pressure;
- hair fragility;
- dyspnea;
- weakening of the intestinal muscles;
- nausea.
The consequences of a prolonged lack of potassium can be reproductive failures, inability to conceive and then bear a child, cervical ectopia, inflammatory lesions and gastric ulcers.
Causes and symptoms of excess potassium in the body
The toxic dose of potassium for adults is 6000 mg, and the lethal dose is 14 g. Excessive intake of this substance into the body is most often caused by the following reasons:
- illiterate approach to diet planning;
- prolonged, uncontrolled use of medications and nutritional supplements containing potassium;
- disturbance of potassium metabolism;
- pathological conditions arising from insulin deficiency;
- improper redistribution of potassium in organs and tissues;
- pathologies accompanied by a massive release of potassium from cells;
- kidney dysfunction;
- disruptions in the functioning of the sympathoadrenal system.
The main signs indicating excess potassium intake into the body are:
- excessive excitability, high irritability;
- constant feeling of anxiety;
- excessive sweating;
- muscle weakness;
- cardiovascular disorders (heart rhythm disturbances, etc.);
- colic and other intestinal problems;
- skeletal muscle paralysis;
- increased urge to micturate.
If symptoms of potassium deficiency or excess are detected, it is necessary to make appropriate adjustments to the diet. If there is no effect from diet therapy, you should consult a doctor as soon as possible with a complaint of hypo- or hyperkalemia and undergo the course of treatment prescribed by him.
Potassium- that macronutrient we need, the supply of which is precisely with food should be monitored especially carefully. After all, food supplements and medications always contain very little of it. Thus, potassium deficiency, unlike all other minerals, can only be compensated for by food.
In this article I will go through all types of plant and animal foods, I will provide detailed tables with reliable data, not only on food products richest in potassium, but also, in principle, on many of its sources - so that you get at least an approximate picture how much potassium you consume today and what you need to change in your diet to get more of it.
The data presented in the tables was taken from two American sites, which I already described in the article “” (by the way, one of them belongs to the US Department of Agriculture). I decided to cover potassium separately due to the fact that it is very important to know where and how much it is contained. The rest of the nutrients can be easily obtained from dietary supplements in large quantities, including, which someone needs to increase simultaneously with potassium. However, if you would prefer to take pills, then take a look at my.
Briefly, why do we need potassium in the first place:
- ensures normal functioning of cardiac and skeletal muscles;
- Together with sodium, it maintains the necessary water and acid-base balances in the body and the correct blood concentration.
Some people who are deficient in potassium also have excess sodium in their body, causing them to switch to a salt-free diet. To do so is fundamentally wrong. Sodium is also necessary for our body. The right solution is to reduce the amount of salt if you consume too much of it, and completely eliminate refined salt from your diet, including iodized salt. Instead, use it unrefined. A good and affordable option is Iletsk salt, which is sold everywhere, including chain supermarkets, and costs a penny. You can also use any unrefined sea salt, pink Himalayan or. All these types of salt, in addition to natural sodium, contain dozens of other elements useful to the body, and do not contain, for example, the harmful anti-caking agent (E535, E536) added by manufacturers to almost any purified finely ground table salt, and sometimes this may not be indicated on the packaging.
The highest potassium content is in plant foods. I’ll start with them, after which I’ll move on to animal sources.
The amount of potassium in the tables is indicated in mg per 100 grams of product. The daily requirement of potassium for adults is 1800-5000 mg depending on weight, body condition and climate (on average it is considered equal to 3000 mg = 3 g), for children - 600-1700 mg. At the same time, you need to take into account that the body most likely will not absorb the entire amount that you eat, so if necessary, eat with a reserve. 😉
In one Western book on the interpretation of tests for micro- and macroelements, I read that a reliable method for determining potassium reserves in the body is an analysis of red blood cells (I don’t know if we do this), and a good indicator of the amount of potassium coming from food is a test urine. But hair analysis does not reflect either one or the other (specifically for this element).
Potassium in plant foods
The tables show the amount of potassium in fresh foods unless otherwise stated. Naturally, during heat treatment, some nutrients are lost, including potassium.
Legumes
The undisputed record holders for potassium content are legume products, and soybeans take the first place. Another thing is the degree of assimilation. Due to antinutrients contained in legumes that block our metabolism, nutrients, including potassium, may not be absorbed very well. It should also be taken into account that when cooking, the amount of potassium in legumes decreases by 3-4 times (it goes into water), but when frying, they lose only a quarter to a fifth of this element. So the best option is probably to simmer so that all the liquid remains in the dish.
Seeds and nuts
Nuts and seeds also contain a fairly large amount of potassium. But again, the question is about the degree of absorption due to the presence of antinutrients. I wrote about proper processing of nuts to reduce the amount of antinutrients in. In principle, the methods described there are also applicable to legume products.
Cereals and grains
As with any other minerals and other nutrients, the more whole a grain, grain, or product is, the higher the potassium content. But here again there are antinutrients, led by phytic acid. 🙁 So before temperature treatment, soaking, or even better, germination, ideally followed by fermentation. Well, if there is bread, then only with sourdough. Sourdough bread is the healthiest because thanks to it, antinutrients in the dough are destroyed, and nutrients are transferred into a more accessible form. In addition, the symbol of sourdough bread, rye is one of the leaders in potassium content.
Product, 100 g | Potassium, mg |
---|---|
rice bran | 1485 |
wheat bran | 1182 |
oat bran | 566 |
quinoa | 563 |
rye | 510 |
amaranth | 508 |
green buckwheat | 460 |
barley | 452 |
wheat | 433 |
oats | 429 |
wild rice | 427 |
bulgur | 410 |
kamut | 403 |
spelled | 388 |
peeled rye flour | 374 |
oat flour | 371 |
whole grain wheat flour | 363 |
sorghum | 363 |
regular buckwheat | 320 |
corn flour | 315 |
barley flour | 309 |
brown (unpolished) rice flour | 289 |
corn | 287 |
brown (unpolished) rice | 268 |
sifted rye flour | 224 |
millet | 195 |
semolina | 186 |
premium wheat flour | 107 |
white (polished) rice | 86 |
white rice flour | 76 |
Fruits and berries
It is not without reason that many people associate bananas with potassium, but among fruits, avocado contains the maximum amount of it, even if it tastes more like a vegetable. 🙂
Product, 100 g | Potassium, mg |
---|---|
avocado | 485 |
bananas | 358 |
black currant | 322 |
kiwi | 312 |
persimmon | 310 |
rhubarb | 288 |
elder | 280 |
red and white currants | 275 |
cantaloupe melon | 267 |
medlar | 266 |
apricot | 259 |
pomegranate | 236 |
figs | 232 |
melon | 228 |
cherries | 222 |
Muscat grapes | 203 |
nectarine | 201 |
gooseberry | 198 |
quince | 197 |
mulberry (mulberry) | 194 |
red and green grapes | 191 |
yellow peach | 190 |
kumquat | 186 |
papaya | 182 |
orange | 181 |
tangerine clementine | 177 |
cherry | 173 |
feijoa | 172 |
168 | |
mandarin | 166 |
blackberry | 162 |
plum | 157 |
strawberry | 153 |
pear | 119 |
apple | 107 |
Dried fruits
In dried fruits and berries, as well as in any other dried products, the concentration of any substances, not just potassium, is always much higher than in fresh ones. And these substances are likely to be absorbed better than from legumes, nuts and cereals.
Vegetables, herbs and mushrooms
Among vegetables, many people associate potatoes with potassium, and for good reason - even after heat treatment, potatoes retain an increased amount of this macroelement. However, nutritionists recommend not to indulge in starchy foods, so it is worth keeping in mind other vegetables rich in potassium.
Product, 100 g | Potassium, mg |
---|---|
dried tomato | 3427 |
dried spirulina | 1363 |
tomato paste | 1014 |
beet tops | 762 |
watercress | 606 |
spinach | 558 |
parsley | 554 |
baked potatoes with skin (in their jacket) | 550 |
boiled potatoes without skin | 328 |
cilantro | 521 |
kale | 491 |
Jerusalem artichoke | 429 |
ginger | 415 |
garlic | 401 |
sorrel | 390 |
Brussels sprouts | 389 |
chard | 379 |
parsnip | 375 |
artichoke | 370 |
arugula | 369 |
zucchini (winter varieties) | 350 |
kohlrabi | 350 |
pumpkin | 340 |
shallot | 334 |
beet | 325 |
red chili pepper | 322 |
carrot | 320 |
broccoli | 316 |
swede | 305 |
shiitake mushroom | 304 |
radicchio | 302 |
celery root | 300 |
cauliflower | 299 |
garlic | 296 |
chicory | 290 |
green onions | 276 |
sweet corn | 270 |
zucchini (summer varieties, including zucchini) | 262 |
celery | 260 |
yellow tomato | 258 |
Chinese cabbage (pak choy) | 252 |
jalapeno pepper | 248 |
romaine lettuce | 247 |
green pea | 244 |
red cabbage | 243 |
red tomato | 237 |
radish | 233 |
savoy cabbage | 230 |
eggplant | 229 |
bell pepper | 212 |
orange tomato | 212 |
asparagus | 202 |
green salad | 197 |
turnip | 191 |
red salad | 187 |
leek | 180 |
cabbage | 170 |
cucumber | 147 |
onion | 146 |
iceberg lettuce | 141 |
kelp | 89 |
wakame | 50 |
Chocolate and sweeteners
Alkalized cocoa powder means treated with alkali to eliminate the natural sourness of cocoa, also called “Dutch”. In Soviet times it was called “extra”. This cocoa powder dissolves better in liquids, and therefore it is usually used to make hot chocolate. The increased content of potassium in it can be explained by the fact that this particular alkalized cocoa powder, from which measurements were taken, was treated with potassium alkali (carbonate, bicarbonate or hydroxide).
Potassium in animal products
And in animal products, part of the potassium is lost during heat treatment, along with other useful substances. And since you are unlikely to eat raw meat, for meat products I provide here data on their composition when they have already been prepared in one way or another.
Meat and poultry
There were some translation difficulties with the pork. There are too many different parts of a pork carcass, and dictionaries are not very well adapted to the exact intersection of our and their concepts. So in the table I present data only for those types of pork for which there were no particular difficulties in translating into Russian. At the same time, there is another strange thing: most often there is more potassium in fried meat than in stewed meat, but there are also exceptions in which the situation is the opposite. In general, for pork the average value is somewhere around 350-400 mg potassium per 100 grams of product.
There is data on the potassium content in beef with different fat content - from 5% to 30% in increments of 5. In the table I give two extreme options.
The table for poultry shows data only for meat, without skin. There is practically no potassium in the skin. A couple of bird species had no specification about the method in which they were prepared.
Fish and seafood
The table shows the amount of potassium in raw fish and seafood.
Product, 100 g | Potassium, mg |
---|---|
Alaskan salmon | 490 |
sea bass | 483 |
Rainbow trout | 481 |
coho salmon | 450 |
yellowfin tuna | 441 |
greenling | 437 |
halibut | 435 |
chum salmon | 429 |
Pacific herring | 423 |
swordfish | 418 |
Atlantic cod | 413 |
skipjack tuna | 407 |
mackerel | 406 |
burbot | 404 |
angler | 400 |
zander | 389 |
anchovy | 383 |
red salmon | 367 |
pink salmon | 366 |
trout | 361 |
som | 358 |
mullet | 357 |
river perch | 356 |
pollock | 356 |
sunflower | 350 |
carp | 333 |
Atlantic herring | 327 |
whitefish | 317 |
tilapia | 302 |
smelt | 290 |
haddock | 286 |
sturgeon | 284 |
acne | 272 |
pike | 259 |
sea bass | 256 |
bluefin tuna | 252 |
Pacific cod | 235 |
flounder | 160 |
Egg and dairy products
Neither eggs nor dairy products are high in potassium. So they round out the list of its food sources.
As for cheeses, in addition to the fact that they have little potassium, they also have a lot of sodium. Therefore, to enrich the body with potassium, cheeses are a bad option. But for completeness, here is a table with data on some species:
Well, it seems like I went through all the different types of products. Have a delicious and healthy potassium boost! 😉
Potassium is an integral part of the complex of macroelements that the body needs for normal functioning, so knowing which foods contain the most of it will be useful for those who monitor their health. The absence of this substance will negatively affect the functioning of the heart muscle, the condition of many systems and bones. Without it, muscles and internal organs work and form much worse. How to properly create a nutrition program so as not to miss such an important element - we’ll figure it out together with a specialist from the Elena Morozova clinic.
Beneficial properties and effects on the body
This is one of the most important components of a person’s daily diet, which helps maintain the balance of electrolytes and fluids. With its help, you can improve the performance of the nervous system, reduce the likelihood of a stroke and balance blood pressure. Nature provides a component that helps protect blood vessels from damage and oxidation. In combination with other substances, it regulates the functioning of the gastrointestinal tract and relieves increased fatigue. Therefore, we recommend eating foods that contain a lot of potassium.
Nutritionist's comment:
It is necessary to ensure the balance of macroelements, especially those involved in the transmission of nerve impulses and control of the cardiovascular system. You cannot mindlessly go on a diet that can deprive the body of useful elements, wash them away, and make bones weak and susceptible to damage. With a deficiency, most organs fail and processes are disrupted.
The importance of shaping your diet is obvious. The absence of important substances in the human body will have a detrimental effect on his health. What contains a lot of potassium, and what foods contain it, is especially worth knowing for people on a diet and nursing mothers. Elderly people should also read the information, since their rate of absorption of elements is much lower.
In general, the following advantages can be highlighted:
What else is a macronutrient required for in the body:
- healthy kidneys - stones will not form if you maintain balance;
- improved brain function - cells are saturated with oxygen, memory ability increases;
- elastic skin – it is important to maintain the level of moisture in the epidermis, this helps prevent early aging;
- strong muscles – the converted energy provides strong and elastic fibers, it will become easier to perform physical exercises;
- simplified digestion - carbohydrates are easier to process;
- sugar levels are stabilized - if you consume potassium-containing foods, you can stimulate the production of insulin in the blood.
How to identify deficits and surpluses
If a person has to take diuretics daily or eats a lot of salty foods, he or she is at risk. Bad habits and constant intense physical activity can also lead to deficiency.
It is important to pay attention to the following symptoms:
- loss of appetite;
- apathy and drowsiness;
- fatigue;
- the appearance of aversion to food, except that which contains potassium;
- painful muscle spasms;
- broken stool;
- reduced immunity;
- constantly thirsty;
- wounds do not heal for a long time;
- nails break and hair splits or falls out;
- the skin is peeling.
Nutritionist's comment:
Particularly serious consequences can result from the appearance of a deficiency in women of reproductive age. This can lead to the onset of infertility, serious complications in the pregnant woman and cause several diseases at the same time. Therefore, it is better to know exactly which foods are high in potassium and consume them in the required quantity.
An excess of this mineral in the human body is no less dangerous. Daily consumption of more than 6000 mg of the substance is considered toxic, which leads to other health problems. Severe malaise appears, the face and limbs swell, and there is a constant urge to urinate. All this is accompanied by low blood pressure, sweating, abdominal pain and constant nervous tension that is impossible to cope with.
Top 10 foods with the highest and highest potassium content
With normal nutrition, the body should receive 250 g of the substance. To provide yourself with a regular supply of beneficial macronutrients, it is recommended to consume daily:
- for children – 600-1800 mg;
- for adults – 1800-2200 mg;
- for pregnant women – 3500 mg;
- for athletes and people engaged in heavy physical labor - up to 4500 mg.
The need for this component varies depending on a person’s weight, region of residence and diet. For prolonged illness and diarrhea, it is necessary to increase the dosage to avoid critical loss.
Find out more about our weight loss programs:
List of foods rich in potassium:
- potato;
- tomatoes, preferably sun-dried;
- beans;
- dried apricots;
- prunes;
- avocado;
- salmon;
- spinach;
- pumpkin - especially seeds;
- orange.
Nutritionist's comment:
It is not enough to simply eat fish or fruit. It is necessary to simultaneously maintain the balance of sodium, calcium and other beneficial macroelements. The regimen should consist of several meals, each of which will contain part of the daily diet. It is better to change taste habits and preferences under the supervision of experienced specialists, and not on your own.
Table of the highest potassium content in foods
You should also not lose sight of the ratio of benefits and calorie content in selected fruits, vegetables and dishes. You can even do without pharmacy vitamins if you create a menu correctly. Properly organized quantity and quality of food allows you to get rid of deficiency. First of all, you should eat vegetables and fruits. It is necessary to strive to bring their daily volume to a third of the total eaten. Using such a strategy is the right decision for those who are watching their figure or health.
Table of foods containing large amounts of potassium:
How much should be contained in nuts and seeds?
When composing your diet, it is recommended to focus on what is of plant origin. It is this type of nature’s gifts that is best absorbed. It is necessary to include foods containing potassium in a special list and create a daily menu based on it. This macronutrient is found in large quantities in most plants and fruits.
It is worth paying attention to peanuts, hazelnuts, walnuts and pine nuts, almonds. Among the seeds are sunflower and pumpkin.
It is important to remember that nuts contain a lot of calories, so if you need to lose weight, they should be consumed carefully and in minimal quantities. In other cases, it is enough to check the data on which products contain a lot of potassium - the table will tell you the correct volumes of plant fruits.
Another major source of benefit. They are low in calories, antioxidants, healthy dietary fiber, niacin, thiamine and folate. Each type contains a variety of minerals, which include selenium, calcium, copper and phosphorus.
They prevent the development of oncology and diabetes, help strengthen the immune system and cardiovascular system, and provide a feeling of fullness for a long time.
What does potassium contain?
- oyster mushrooms – 420 mg;
- champignons – 530 mg;
- morels – 410 mg;
- white – 460 mg and dried 4000 mg;
- chanterelles – 450 mg.
Content in fruits, berries, dried fruits
This group contains valuable food products that contain most of the basic nutrients necessary to maintain life. There are easily digestible carbohydrates, iron and many vitamins and acids.
Naturally dried apricots contain the most of this macronutrient. Dried apricots are a plant source of potassium, magnesium and many other substances that have a positive effect on the body.
How much potassium is in dried apricots and dried peaches: more than half the daily dose. Several of these dried fruits can solve many different problems with the body.
Do not underestimate the benefits of this part of the diet. In potatoes, sorrel, cilantro and parsnip root, the amount of this macroelement exceeds 500 mg. A bunch of parsley, watercress and horseradish root contain more than 800 mg. And sea kale can be called the queen in terms of usefulness - more than 1000 mg, which is almost 40% of the daily requirement.
The vast majority of products that can be found at the vegetable market during the season contain potassium. Eggplants, ginger and celery root, all types of onions, asparagus, cucumbers, peppers and Jerusalem artichokes - everything is healthy and with a minimum of calories.
This diet is prescribed for problems with the gastrointestinal tract, diabetes, heart and liver dysfunction. Often in hospitals and in the diet menu you can find a variety of bulk foods.
Where is the most potassium found, in what foods:
- wheat bran – 1260 mg;
- oat bran – 560 mg;
- buckwheat flour – 560 mg, its grains – 400 mg;
- rice – 100 mg;
- sweet corn – 280 mg;
- millet – 210 mg;
- durum wheat – 340 mg;
- barley – 450 mg.
They can reduce the likelihood of cancer, improve skin condition, strengthen the immune system, lose weight and remove excess cholesterol from the blood. Has a strengthening effect on the condition of nails and hair. If a person is being treated with antibiotics, then he cannot do without millet porridge - it removes toxins from the body.
Which legume products contain potassium?
Most of the daily requirement can be met through soybeans, which contain up to 1600 mg, grain beans - 1100 mg or mung beans - 1000 mg. Chickpeas absorbed a little less - 970 mg. Other grains include:
- split peas – 730 mg;
- lentils – 670 mg;
- pea pods – 290 mg;
- beans – 260 mg.
Content in meat, fish and seafood
Products of animal origin contain less of this macronutrient compared to plant products; they are less easily absorbed by the body. But they are rich in other elements - iron, phosphorus, zinc and magnesium. Proper preparation allows you to get a lot of benefits.
What foods contain a lot of potassium:
- salmon and pollock – 420 mg;
- halibut – 450 mg;
- hake and cod – 340 mg;
- tuna and chum salmon – 350 mg;
- sprat – from 340 to 380 mg depending on the variety;
- rabbit meat and beef – 330 mg,
- lamb – 270 mg;
- turkey and chicken – 200 mg.
In fish you can see an increased amount of vitamin D, the amount of which is higher than many deli meats and vegetables. It contains omega-3 fatty acids, which are necessary for the body of any person. These are dietary dishes that can be eaten for most diseases.
In dairy products and egg products
Most products in this group contain a small amount of this macronutrient. But they are perfectly digestible and included in most diets. It is an inexhaustible source of calcium, protein, amino acids, phosphorus and carbohydrates.
What to eat:
- fermented baked milk and low-fat yogurt – 150 mg;
- milk powder – 1100 mg;
- dry cream – 730 mg;
- egg powder – 450 mg;
- condensed milk – 340 mg;
- milk – 150 mg;
- yogurt – 140 mg;
- Varenets – 145 mg;
- chicken egg white – 150 mg;
- yolk – 130 mg;
- kefir – 150 mg;
- low-fat koumiss – 150 mg.
What factors influence the retention of nutrients?
Foods that do not require additional processing contain the most potassium. If you don’t need to cook or soak, the dish will retain maximum benefits. If you cannot do without such heat treatment, then it is advisable to keep it as short as possible.
How to properly store food containing microelements
It is best to store raw vegetables in the lower, special compartment of the refrigerator. The richest in vitamins are those that have only recently been picked or cut. The less damage and cuts on the fruit, the higher the level of benefits retained in it. Potassium is best preserved in dried fruits and dried delicacies. They can be kept in a dry and dark place for several months. It is important to prevent excess moisture in such boxes or boxes.
How to cook correctly to preserve beneficial properties
To achieve the maximum effect from eating and get the largest amount of macronutrients, you need to follow a few simple rules:
- reduce heat treatment and its duration to a minimum;
- strive to increase the diet of berries, fruits, herbs and vegetables, especially raw or dried;
- when choosing between frying and steaming, it is better to give preference to the steam cooking method;
- bake vegetables without peeling them;
- When cooking, it is recommended to pour as little water as possible;
- Do not soak grains and legumes before cooking.
You need to eat foods containing potassium in large quantities and indicated in the table. It is important to remember the symptoms of deficiency and overdose of a microelement, and take into account the peculiarities of its absorption. To optimize your diet wisely, contact Elena Morozova’s clinic. Specialists will create individual nutrition programs for you, containing all the elements necessary for normal life, which will help not only improve your health, but also lose weight.