Potassium and human body
Potasssium takes third place in terms of prevalence in human body, after calcium and phosphorus. Potasium is a mineral element which is needed for proper body functioning.
Role of potassium:
- suports digestion
- facilitates transportation of oxygen to brain
- lowers blood pressure
- takes part in CO2 transportation
- is needed for proper functioning of muscles and nerves
- is needed for water balance management and protein synthesis
- facilitates removal of products of matabolism
- stabilizes internal cells structure
- plays an important role in heart rate regulation
- has an effect on acid/alkaline balance
- regulates body`s water management
- enhances enzymes controlling energy production
- maintains proper osmotic pressure
Potassium deficiency
Potassium deficiency may be caused by coronary disease and by using duratic medicines and cardiants. Potassium deficiency in human body occurs due to its losses through digestive system (vomitting, diarrhea), through kidneys (circulatory failure, some kindeys diseases, diabetes, using some duratic medicines, corticosteroids) and also because of liver cirrhosis or alcoholism. Stress may also be a factor facilitating potassium losses.
Potassium deficiency effects:
- feeling tired
- concentration disorder
- nervousness
- insomnia
- loss of appetite
- enterospasms
- irregular heart beat
- headache
- muscle ache
- excitation
- fainting
- juvenile acne
- long time of healing the wounds
- obstructions
- excessive dryness of skin
- slow reaction time
Potassium overdosing
Overdosing of potassium occurs very rarely, in severe kindeys disorder or in case of overdosing of potassium as a supplement. Overdosing of potassium contained in natural products is not possible.
| Dietary reference intake of potassium for different sex/age groups * | ||
|---|---|---|
| Groups | Potassium [g / day] | |
| Children 1-3 yrs | 3,0 | |
| Children 4-8 yrs | 3,8 | |
| Boys 9-13 yrs | 4,5 | |
| Male youths 14-18 yrs | 4,7 | |
| Men 19-30 yrs | 4,7 | |
| Men 31-50 yrs | 4,7 | |
| Men 50-70 yrs | 4,7 | |
| Men over 70 yrs | 4,7 | |
| Girls 9-13 yrs | 4,7 | |
| Female youth 14-18 yrs | 4,7 | |
| Women 19-30 yrs | 4,7 | |
| Women 31-50 yrs | 4,7 | |
| Women 50-70 yrs | 4,7 | |
| Women over 70 yrs | 4,7 | |
| Pregnant women do 18 yrs | 4,7 | |
| Pregnant women 19-50 yrs | 4,7 | |
| Women breastfeeding do 18 yrs | 4,5 | |
| Women breastfeeding 19-50 yrs | 4,7 | |
* Dietary Reference Intakes, established by National Academy of Sciences, Food and Nutrition Board, USA
Potassium is a natural element of majority of food. Vegetables and fruits are its most important sources.
Potassium occurs in:
- cereals like buckwheat groats, barley groats, cornflakes, oatmeal, wheat, rye bread, crunchy bread, dark bread
- vegetables: potatoes, sugar beets, turnip-rooted cabbage, eggplant, zucchini, garlic, dill, tomatoes, spinach, broad beans, red beetroot, horse raddish, green peas, turnik cabbage, parsley
- mushrooms
- ketchup, tomato concentrate
- fruit: gooseberry, bananas, peaches, apricots, red currant, black currant, grapes, dried pinnaples, fruit juice and concentrates
- meat
- powdered milk
- dry seeds of legumes
- fish
- cacao, chocolate, nuts, raisins, and poppy
| Potassium content in food | ||
|---|---|---|
| Source | Portion 100g | Content [mg] |
| Dried apricots | 14 pcs | 1666 |
| Dried apricots | 2 handfuls | 833 |
| Almonds | package | 778 |
| Avocado | 1/3 of fruit | 600 |
| Turkey | small fillet | 460 |
| Banana | 1/2 fruit | 395 |
| Melon | small slice | 382 |
| Salmon | half fillet | 371 |
| Potatoes | 2 pcs | 357 |
| Boiled spinach | 2 cups | 345 |
| Asparagus | handful | 300 |
| Kiwi | 1 fruit | 290 |
| Tomatoes | 2 pcs | 282 |
| Grapefruit | 1 fruit | 277 |