For the heart and muscles. What to eat to get a lot of potassium

Potassium is the most important macronutrient that regulates the water-salt balance in the body and is involved in the work of the glands, internal organs, blood vessels, and muscles. This element is excreted in large quantities from the body during active sweating, which means that its sufficient intake is an urgent issue for a person who is actively involved in sports.

The Importance of Potassium for Athlete Health

The most important functions of potassium, especially relevant for people involved in sports, are as follows:

• Together with sodium, it maintains the water-salt balance in the body.
• By stimulating the production of certain enzymes, it maintains the balance of acids, alkalis and salts in the body, removes excess fluid, thereby preventing swelling.
• It is necessary for the normal functioning of the heart, in case of its lack, myocardial cells swell, the contraction of the heart muscle is disturbed. With active physical exertion, such a violation of the work of the body can lead to irreparable consequences.
• Participates in the conversion of glucose into energy, in case of its deficiency, the muscles begin to experience a lack of energy and contract worse.
• Provides unhindered passage of nerve impulses from organs and tissues to the brain and back.
• Provides oxygen to the brain.
• Helps the body to remove toxins.
• Responsible for the physical endurance of a person, because it reduces fatigue.

Features of the absorption of potassium by the body

The following features of the absorption of potassium by the body should be considered:

• It is important to maintain an optimal balance of sodium and potassium. Excessive intake of potassium in the body leads to sodium leaching. With a lack of potassium, the body tends to replace it with sodium, which cannot perform all the functions of potassium.
• Potassium is poorly absorbed by the body with a lack of magnesium in it.
• Accelerates the absorption of potassium vitamin B6.
• Caffeine, alcohol, excessive consumption of sweets, stress, heavy diets inhibit the absorption of potassium.

The intake of potassium

The average recommended dosage of potassium intake in the body for persons over 18 years old is 2 g. For people who have regular training, potassium intake should be increased to 2.5-3 g. Athletes who are actively gaining muscle mass should have an average daily intake of potassium at level 4 -5 g.

Foods rich in potassium

Potassium is a macronutrient found in foods. Green tea and cocoa are richest in them. A lot of it in spinach and legumes. A storehouse of potassium is dried fruits and nuts. They are rich in fruits, mushrooms, vegetables, cereals. There is it in milk, cheeses, cottage cheese, liver.

Products	Potassium content, g per 100 g of product
Green tea	2,5
cocoa powder	1,7
spinach fresh	0,8
Legumes:
Beans	0,8
Peas	0,7
Green pea	0,3
Nuts:
Almond	0,8
Hazelnut	0,7
Peanut	0,65
Pine nuts	0,6
sunflower seeds	0,6
Walnut	0,5
Dried fruits:
Dried apricots	1,8
Prunes	0,9
Raisin	0,9
Mushrooms:
Chanterelles	0,56
white mushrooms	0,45
boletus	0,4
Vegetables:
Potato	0,55
Brussels sprouts, kohlrabi	0,37
tomatoes	0,3
Beet	0,3
Garlic	0,28
Carrot	0,2
White cabbage	0,19
Fruits, berries:
Avocado	0,45
Peaches	0,4
Banana	0,35-0,4
apricots	0,3
Apples	0,28-0,3
Grape	0,26
Persimmon, tangerines, grapefruit, oranges	0,2
viburnum	0,2
Cranberry	0,19
Cereals:
Buckwheat	0,38
Oat groats	0,36
Wheat groats	0,2
Barley grits	0,2
Pearl barley	0,18
Animal Products
Meat	0,15
Liver	0,3
Dairy
Powdered milk	1
Cheese	0,7-1,3
Cottage cheese	0,1-0,15

To maximize the absorption of potassium from foods, you should follow certain recommendations:

• When cooking food, up to 60% of potassium goes into water. If soup is not planned, then it is better to eat vegetables fresh or steam them.
• It is better not to boil the cereals, but pour them with boiling water - this way the taste of cereals will be better revealed and all potassium will remain in the product.
• Mushrooms, vegetables, legumes should not be soaked in water before cooking.
• Beef liver must be stewed.

Almost 100% of potassium is absorbed from raw or steamed foods that contain pyroxidine (vitamin B6) together with potassium: bananas, potatoes, carrots, cabbage.

Vitamin and mineral complexes containing potassium

Manufacturers of today's popular vitamin and mineral complexes include potassium in their products in small quantities (no more than 2% of the daily "sports" dosage). This is due to the fact that there are many potassium-rich foods, they are ubiquitous and affordable. A balanced diet is the main prevention of potassium deficiency.

The most common potassium-containing drug is Panangin. It can be easily purchased at a pharmacy. You can also buy an even more affordable remedy - Asparkam. These two drugs do not differ much from each other, only in price, but the doctor told me that Panangin is of better quality. Everything can be, because it is sold in a pack, inside of which there is a tightly closed bottle, and the tablets themselves are covered with a shell. Asparkam is sold in ordinary paper plates, in the form of tablets without a shell, which is better to buy - you choose, but it is better to consult a doctor.

With a pronounced lack of potassium, dietary supplements are prescribed, such as Bio-potassium or Potassium Gluconate. As part of the mineral complexes, potassium is necessarily present in combination with magnesium. You can use Basiko concentrate from Nahrin, Multi Mineral Caps from the American company Twinlab.

In complex sports vitamin and mineral supplements, potassium must be combined with magnesium and vitamin B6. Popular today: Animal Pak and Daily Sport from Universal Nutrition, Multivitamin For Men from BioTech, Orange Triad.

Since potassium is usually low in vitamins and it is excreted from the body with sweat, experts recommend replenishing the body's potassium supply immediately after training with the help of special sports drinks. They will not only prevent you from quenching your thirst, but also saturate the body with glucose and electrolytes (sodium and potassium). In demand: Carbo Load Drink by Squeezy, Defy Black by Nutrex, [email protected] by Isostar.

For people who are actively involved in sports, it is extremely important to eat a balanced diet and periodically consult a doctor for the selection of individual vitamin and / or mineral complexes, dietary supplements or drinks. Support your body from the outside with the necessary elements - it will be grateful!

The foods we consume are important to our body in their own way. All of them contain various substances, each of which has a certain value for the body. And in the case of a deficiency of at least one of these substances, the body fails, and ailments begin, and then diseases.

One of these substances is potassium, the absence of which in the right amount can lead to very unpleasant consequences.

Why does our body need potassium?

Why is potassium so important and what benefits does it bring to us?
Potassium performs one of the most important functions - it contributes to the integrity of the walls of every living cell in our body. Sodium is also involved in this important function. (Therefore, you should not completely abandon the use of salt, which is a source of sodium.)

In addition, potassium is involved in the metabolism of magnesium, which is one of the main substances for our heart.

Ensuring cellular balance by maintaining the required level of potassium in our body is the main prevention of diseases such as cancer, as well as heart disease - arrhythmia, cardiovascular insufficiency.

It also plays an important role in maintaining normal blood pressure. Potassium deficiency leads to hypertension.

Fatigue, muscle cramps - all this is also a consequence of potassium deficiency in the body.

See how important this trace element is for our health. And you can maintain its amount in the body without medication. To do this, it is enough to regularly eat foods rich in potassium.

Vegetables containing potassium

Spinach, Brussels sprouts, kohlrabi cabbage are the main record holders for potassium content among vegetables. Slightly less potassium contains cucumbers, tomatoes, beets, eggplants, green peas and radishes.

A lot of potassium is found in sweet peppers. You can read more about the beneficial properties of bell pepper in this article.

Fruits and berries containing potassium

Most potassium is found in dried grapes (raisins), dried apricots, bananas, peaches and apples. Slightly less potassium contains watermelons, melons, pears and strawberries.

Interestingly, dried fruits contain significantly more potassium than fresh fruits. So, for example, fresh grapes contain only 255 mg of potassium per 100 g, and raisins - 1020 mg, which is almost five times more!

The same can be said about apricots. Dried apricots contain a very large amount of potassium - almost 2000 mg per 100 g.

For greater clarity, the main foods that contain the highest amount of potassium have been summarized in the table below.

The product's name	Amount of potassium per 100g of product, mg
Beverages
cocoa powder
Coffee beans
Grape juice
Apple juice
Vegetables
Brussels sprouts
kohlrabi cabbage
Tomatoes
green onion
Green pea
eggplant
yellow carrot
red carrot
White cabbage
bell pepper
Berries and fruits
Grape
Citrus
Garden strawberry
Dried fruits
flour products
Wheat flour
nuts
Pine nuts
Walnuts
Dairy
Roquefort cheese
Kefir fat
acidophilus
curdled milk
Cheese Russian
Fat cottage cheese
Dutch cheese
Sour cream

Cardiovascular disease is the leading cause of death worldwide. The lack of ecology, as such, stress, crazy rhythm of life, constant haste and, of course, unbalanced food full of fast food and convenience foods - all this contributes to the development of cardiovascular diseases.

However, this list can be replenished with another important point: as it turned out, in the diet of most people there is an obvious lack of potassium and magnesium, and these two elements are responsible for the health and safety of the heart. In order to avoid this deficiency, we will now figure out which foods have the most potassium and magnesium.

It turns out that it is not difficult to provide yourself and your entire family with potassium-containing foods, just consume something from this list every day:

• lean meat;
• cereals: buckwheat, millet, oats;
• potatoes in a peel;
• germinated wheat;
• green peas, beans and soybeans;
• Champignon;
• carrots, beets, radishes, peppers, pumpkins, eggplants, cabbage, corn;
• watermelons and melons;
• cherries, apples, currants, cherries, kiwi, pears, avocados. blackberries, grapes;
• dates, dried apricots, raisins, prunes, figs;
• walnuts and hazelnuts.

The combination of potassium, calcium and magnesium is very much appreciated in products. Hard cheeses can provide you with such a set. As you can see, potassium can be found in most foods typical of our region. It remains only to find out in what quantities we need it:

The norm for an adult healthy person is 2 g per kilogram of weight. For pregnant women, the rate rises to 3 g, and for children - 20 mg / kg.

We figured out the products containing potassium, the turn came for magnesium:

• bananas, apricots, raspberries, strawberries, strawberries, peaches;
• white beans;
• sesame;
• potatoes, spinach;
• nuts;
• fatty sea fish;
• rabbit meat.

Both potassium and magnesium are found in meat and dairy products. For the greatest health benefits, we recommend that you still choose lean foods, as no amount of potassium will help you lose all the fat after dinner with fried, fatty pork.

Daily intake of magnesium:

• children - 100 mg;
• teenagers - 100-200 mg;
• adults - 300 mg;
• pregnant women and women during lactation - 400-500 mg.

Foods that lower potassium and magnesium

If you consume a lot of coffee. strong tea, and go too far with sweet, you can be sure that the consumption of potassium and magnesium in foods will not help you. The above drinks lower the level of all trace elements. Pickles, alcohol and sodas work in the same way.

Benefit

Where potassium and magnesium are contained, you probably already remember. And now let's take a closer look at their benefits.

Everyone knows that potassium and magnesium are trace elements of the heart, let's consider what processes they are involved in:

• improve the elasticity of blood vessels;
• lower blood viscosity, thereby protecting against blood clots;
• serve as an ideal prevention of the occurrence of atherosclerotic plaques;
• responsible for the speed of the heart impulse;
• participate in the supply of nutrients to the heart muscle;
• regulate metabolic processes.

Here is a partial list of their features. Impressive?

If your diet lacks enough potassium and magnesium, the myocardium begins to swell, it is more problematic for it to relax and contract, and its nutrition and oxygen supply also deteriorate. Do not torture your body, it will thank you for every useful product. Give up harmful things, they will not lead to anything good, consume only fresh and healthy foods, and most importantly, take care of your heart in advance, then it may be too late.

The vital activity of an organism is a series of continuous chemical processes, for the normal course of which, among other substances, potassium is needed (K, Kalium). When there is a deficiency of this element, almost all body systems fail. Food is the main source of nutrients in the body, so the formation of the diet should be approached with all responsibility. What foods contain potassium? What is the importance of this element?

The average adult needs 3,500 mg of potassium per day. This figure is subject to change, adjusted for lifestyle, health status and age. For example, infants need only 400 mg per day, for children from one to three years old, 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. Breastfeeding women experience the greatest need for potassium. Their body should receive 5000 mg daily.

Effect on the body

Representing the human body as a complex system of chemical elements, it becomes clear that each of them is necessary to maintain balance. Potassium is needed by a person in especially large quantities, because it is involved in almost all processes. The more you learn about the effect 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 a person. But healthy curiosity pushes to learn more about the effects of the substance on the body. It is worth highlighting eight significant points regarding the benefits of potassium.

1. To normalize pressure. Potassium gives the walls of blood vessels elasticity, preventing their blockage. People suffering from hypertension need to form a diet based on foods rich in this substance.
2. 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.
3. For muscle work. The element takes an active part in the process of converting glucose into energy resources necessary for physical activity. Also, the mineral gives muscle fibers elasticity and strength. This property is extremely important for the heart.
4. For the brain. The mineral contributes to oxygenation of brain cells. As a result, mental activity increases and the ability to remember information increases.
5. For skin. The substance normalizes the moisture balance in the cells of the epidermis. As a result, the skin is protected from premature aging and external negative influences.
6. For hair. Prevents hair loss and improves the functional state of the strands.
7. For the nervous system. Potassium helps speed up the transmission of nerve impulses.
8. For digestion. Acts as a catalyst for digestive processes, 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, 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 lacks this element by the following signs:

• lack of appetite, the appearance of aversion to certain foods;
• muscle weakness and fatigue;
• rapid arrhythmic heartbeat;
• muscle spasms;
• constant feeling of tiredness and drowsiness;
• violation of the chair;
• depressed mood and apathy;
• frequent colds;
• feeling of dry mouth and constant thirst;
• peeling of the skin;
• long non-healing wounds;
• fragility of nails;
• deteriorating hair quality.

Potassium deficiency is especially undesirable for women of reproductive age. Prolonged lack of this mineral can lead to inability to conceive a child, complications during pregnancy, and can also provoke a number of gynecological diseases.

What does excess lead to?

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 malaise. The problem can be identified by the following features:

• 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 daily, chances are you will also experience unpleasant symptoms.

What foods contain potassium

Nature is arranged in such a way that everything essential for human health is present in natural products. Indeed, our ancestors did not have pharmacies at hand, but they were much healthier and stronger than us. By including foods containing potassium 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 competently organize nutrition, based on foods containing a lot of potassium. The table shows the key sources of this element.

Table - Foods containing potassium in large quantities

Product	Kcal per 100 g	The amount of potassium, mg/100 g	Share of the daily norm,%
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 to maintain balance by neutralizing excess potassium. For every three parts of potassium, there should be a part of 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, you should not worry about the lack of a mineral in the body. In addition, they have many other useful properties. It is worth paying special attention to six foods rich in potassium.

1. Avocado. Necessary for those who follow the figure. This hearty snack contributes to the normalization and stabilization of weight with regular use. Before eating an avocado, it is recommended to sprinkle it with lemon juice.
2. Watermelon. Despite the fact that the berry is included in the list of foods containing potassium, its main value is not in this. It is a source of lycopene, which is essential for maintaining normal heart function. This substance also strengthens bones and prevents cancer.
3. Tomato. Another source of lycopene. The fruit is most useful fresh.
4. Beet. The value of this root crop is determined by the high content of phytonutrients. They remove toxins and “extinguish” inflammatory processes in the body.
5. Potato. Nearly half of the potassium found in potatoes is found in the skin. Therefore, it is better to bake and boil this vegetable unpeeled.
6. Cocoa. To maintain a normal concentration of potassium in the body, experts recommend drinking two cups of the drink a day.

If for some reason there is a violation of the diet, it is quite simple to replenish the reserves of potassium in the body. Drink half a glass of water, after dissolving in it a teaspoon of apple cider vinegar and honey.

How to get the most out of

Vitamins and minerals vital for a person can lose their characteristics under the influence of internal and external factors. Therefore, even foods with the highest content of potassium do not always contribute to replenishing the deficiency of a substance in the body. Health is a complex science, consisting of a million secrets and subtleties.

What hinders understanding...

Potassium is characterized by high bioavailability. Almost 95% of the substance that enters the body is absorbed through the small intestine. But in some cases, the value of this indicator can be significantly reduced. Here is what interferes with the absorption of the mineral:

• alcohol abuse and smoking;
• lack of vitamin B6 in the body;
• frequent use of laxatives;
• insufficient intake of magnesium;
• taking hormonal drugs;
• excessive consumption of coffee;
• the presence in the diet of a large number of sweets;
• nervous tension;
• dietary diet.

… and what contributes

It is not enough to know how to cook delicious food. It is important that it does not lose its natural benefits. Five tricks will help make your food healthy and keep it as much potassium as possible.

1. 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.
2. shock treatment. Pour boiling water over cereals, vegetables and other products before cooking. This will save more nutrients than with gradual heating. And the taste, judging by the reviews, is revealed better.
3. Don't soak your grains. It is enough to wash them well before cooking. Otherwise, the lion's share of potassium will simply pass into the water.
4. Less water. During cooking, there should be just enough water in the pan to cover the food, but no more.
5. Steam and bake. These methods of processing products are optimal for preserving useful properties.

Potassium is one of the few minerals found in all foods in varying amounts. 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, are subjected 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.

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Potassium is found in almost all food groups, however, due to malnutrition, a deficiency of this trace element in the body (hypokalemia) can develop. A similar condition is also observed due to excessive fluid loss due to vomiting, or after taking certain medications. Potassium deficiency is manifested by muscle weakness, muscle cramps, fatigue, irritability, constipation, and heart rhythm disturbances.

The daily requirement of the body for potassium depends on the age of the person. Adults need 4700 mg of potassium per day, children and adolescents from 8 to 18 years old - 4500 mg, children aged 4 to 8 years - 3800 mg, children aged one to three years - 3000 mg, at 6-12 months - 700 mg, up to 6 months - 400 mg. There are groups of people who are prone to a constant deficiency of potassium in the body. These include patients taking diuretic drugs, people who abuse alcohol, and athletes.

Foods rich in potassium

The body can get the required amount of potassium from food. A lot of this trace element is found in dried fruits: dried apricots (1710 mg), prunes (860 mg), raisins (860 mg), almonds (745 mg), hazelnuts (720 mg), peanuts (662 mg), sunflower seeds (647 mg) , cedar nuts (628 mg), walnuts (475 mg). Legumes and cereals are rich in this mineral: beans contain 1100 mg of the mineral, peas - 879 mg, lentils - 663 mg, oatmeal - 380 mg, buckwheat - 360 mg, millet - 212 mg. A lot of potassium is found in vegetables: potatoes (550 mg), Brussels sprouts (375 mg), tomatoes (310 mg), beets (275 mg), garlic (260 mg), carrots (234 mg), Jerusalem artichoke (200 mg), onions (175 mg), red pepper (163 mg).

A large amount of this trace element is present in berries and fruits: bananas (400 mg), peaches (363 mg), apricots (302 mg), grapes (255 mg), apples (280 mg), persimmons (200 mg), oranges (200 mg). ), grapefruits (200 mg), tangerines (200 mg), (180 mg), cranberries (119 mg), lingonberries (90 mg), blueberries (51 mg).

Mushrooms also contain quite a lot of potassium: - 560 mg, white mushrooms - 450 mg, - 443 mg. Meat and fish contain, on average, 150-300 mg of potassium per 100 g of product. This trace element is also part of milk and dairy products: cheese, kefir, cottage cheese.

To enrich the body with potassium, you should not boil vegetables in too much water. In this case, a huge amount of potassium will be destroyed during the cooking process. Prolonged heat treatment also leads to a decrease in the content of this trace element.