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 talked about in the article “” (by the way, one of them belongs to the ministry Agriculture USA). I decided to cover potassium separately due to the fact that it is very important to know where and how much it is contained. Rest 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. Not bad and affordable option— Iletsk salt, which is sold everywhere, including chain supermarkets, 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 beneficial to the body elements, and at the same time do not contain, for example, a harmful anti-caking agent (E535, E536), which is 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 products nutrition. 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 good indicator the amount of potassium coming from food - urine test. 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 food product, unless otherwise specified. 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 increased amount this macronutrient. 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

Potassium is present in cocoa products in very large quantities. It's a pity, you can't eat a lot of chocolate. 🙂

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. Increased content potassium in it may 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, meat products I provide here data on their composition when they are already prepared in one way or another.

Meat and poultry

There were some translation difficulties with the pork. There's a lot of pork carcass different parts, 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 - 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! 😉

Nineteenth element periodic table Mendeleev. It is a soft alkali metal with a silvery-white color. In addition, it is the most important biogenic element in humans.

The role of potassium in the body

IN human body it is responsible for transmitting nerve impulses, which allows them to contract. Controls water-salt balance, outputting excess water. Acts as a catalyst during the synthesis of new protein compounds and some enzymes. Responsible for the storage process of glycogen (storage carbohydrate).

If the human body is exposed to strong influences, then the mineral helps restore acid-base balance, removes , supports work

In hypertensive patients, the mineral lowers blood pressure. For some people, the trace element is prescribed as a laxative, as it irritates the mucous membranes and affects muscular system intestines.

Did you know? Potassium was discovered in 1807 by the English chemist Davy. The element was named "potassium". And only two years later it received its modern name.

Close connection of potassium with other macro- and microelements

Once absorbed, the 19th element of the periodic table seeps through the walls of the small intestine and is excreted through urine and sweat. Its removal from the body occurs in almost the same volume in which it entered. Because of this, its reserves must be replenished daily.

The main assistants of this element in maintaining the functioning of the body are and. They are interchangeable elements. That is, if there is an excess, the body removes a larger volume of sodium and vice versa. If there is a deficiency in the body, the absorption of potassium is greatly impaired, which leads to disruption of the functioning of the heart muscle.

Potassium intake standards

Our body contains approximately 200-250 grams of this element. To maintain micronutrient balance for adults healthy body you need to consume 1.2-2.0 grams daily. In women, the need for this element increases significantly. If a person constantly spends a lot of physical energy at work, then he needs 2.5-5 grams of the mineral daily. A child’s body needs 16-30 milligrams per kilogram of weight.

What foods contain a lot of potassium?

Detailed data on the microelement content in products is in the table.

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There are also foods that contain the least amount of potassium. These include: granular (80 mg per 100 g), cottage cheese 2% (78 mg), mayonnaise (40 mg), low-fat herring (31 mg per), unsalted butter (15 mg), pork lard (12 mg), milk margarine (10 mg). Among the food plant origin This list includes:(65 mg per 100 g), rice flour (50 mg), premium wheat flour (93 mg), blueberries and blueberries (51 mg), (90 mg), (23 mg).

There are no specific potassium-rich foods that are suitable only for children. The same food is suitable for them as for adults, only taking into account allergens. To children's body better absorbed potassium must be introduced into the diet. It is found in: chicken and beef tuna, salmon, cabbage, legumes, melons, bananas, and sunflower seeds. As you can see, the list of products containing the 19th element and B6 are very similar. Therefore, you can build a diet in such a way that the child gets everything at once necessary elements from certain dishes.

Products containing potassium and phosphorus

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Did you know?All potassium-containing products are radioactive, since, along with the usual isotopes of the element, they contain the radioactive isotope potassium-40. But its quantity is so insignificant that it does not cause any harm to humans.

Foods containing potassium and magnesium

We present to your attention a table of products containing potassium and magnesium that are beneficial for normal operation hearts:

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Causes and symptoms of potassium deficiency in the body

A lack of a mineral in the body can occur:

• due to disturbances in potassium metabolism;
• due to problems in the urinary system;
• due to the fact that the diet does not contain enough potassium-containing products;
• due to excessive abuse of laxatives, diuretics and hormonal drugs;
• due to constant nervous work, chronic fatigue;
• due to oversaturation of the body with rubidium, cesium, sodium and thallium.

The main symptoms of microelement deficiency in the body are:

• fatigue, emotional exhaustion;
• muscle weakness;
• frequent trips to the toilet “in small ways”;
• arrhythmia, heart failure, seizures;
• increased blood pressure;
• increased breathing;
• nausea, vomiting;
• appearance of gastritis;
• violation of reproductive functions.

If you notice the first signs of a microelement deficiency, you should carefully review your diet and

There are a number of factors that can lead to excess minerals in the body:

• abuse food additives containing potassium;
• the main dish on the menu is potatoes;
• problems with potassium metabolism;
• intensive removal of microelements from body cells due to cytolysis, hemolysis;
• insulin deficiency;
• problems with the kidneys.

An excess of an element is said to be:

• irritability, increased activity, excited state, excessive sweating;
• muscle weakness;
• arrhythmia;
• skeletal muscle paralysis;
• the appearance of colic;
• frequent trips to the toilet “in small ways”.

When you notice the first symptoms, reconsider your diet. If this does not lead to positive results, go to the doctor immediately.

Features of potassium absorption

The mineral entering the body with food is absorbed in small intestine. Its absorption capacity is very high - up to 95%. Vitamin B6 helps him achieve such indicators. At the same time, strict absorption rates are reduced and, along with them, the use of laxatives, a huge amount stressful situations, use as a sedative and alcohol.

The table shows data on the potassium content in food products and the percentage of its absorption from them relative to the daily norm.

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Rules for processing and preparing products to preserve microelements

You already know which foods contain potassium. But in order for the body to receive the mineral in the right quantity, the products that contain it must be properly processed. We will give you a description of the technique for preparing healthy food.

First of all, remember that frying can kill almost everything. useful elements in food. Therefore, it is worth switching to steam cooking of dishes. And you don’t need to wait until the product is completely boiled, the main thing is that it softens.

Always eat ripe fruits and vegetables during their ripening season. Then you will not only get everything essential microelements, but also enjoy the rich taste. And if you need to peel the fruit, do it immediately before eating it. To ensure that the important metal is preserved in plant foods for as long as possible, store them in a dry and cool place. When choosing vegetables or fruits at the market or in a store, look carefully at their skin. It should be intact, without the slightest damage.

Watch yours carefully. Try to diversify it as much as possible so as not to cause a deficiency or excess of the most important microelement.

Potassium (K) is one of those minerals that is present in almost all foods. Vegetables, especially green leafy vegetables, are the best known sources of this macronutrient.

A lack of potassium affects the functioning of the heart and causes chronic fatigue. But the most interesting thing is that this mineral, acting on brain cells, causes a feeling of satisfaction and well-being.

Key Benefits of Potassium

Every time research devoted to this mineral confirms its vital important role for a person. Time and again, scientists remind us: K deficiency leads to hypertension, stroke, diabetes, gout, osteoporosis, rheumatism, heart and intestinal pain. In medicine, there are cases where potassium deficiency provoked significant memory impairment.

Activates brain performance

K-deficiency primarily affects brain performance. This is explained by the fact that the mineral helps supply brain cells with oxygen, without which the functionality of the organ decreases sharply. The first signs of a macronutrient deficiency are fatigue and inability to concentrate on important things. This condition usually continues until the potassium deficiency is eliminated.

Protects the heart from disease

Adequate potassium intake will protect against the risk of heart disease and stroke. This nutrient is capable of regulating blood pressure and heart rate, which means reducing the load on the arteries and heart muscle. It is important that many foods containing K are excellent sources of antioxidants that have a beneficial effect on the functioning of the heart and the whole body.

Strengthens muscles

Potassium plays an important role in the work of strengthening muscles. If you want to build muscles or simply maintain their health, pay attention to foods rich in this mineral. Bananas, avocados, raisins and dried apricots affect muscle condition at the cellular level. The potassium contained in them contributes to more rapid recovery muscles, keeping them in good shape.

Regulates fluid level

The daily norm of potassium allows you to maintain fluid balance in the body, and this is necessary to ensure the performance of all systems and maintain stable weight and body volume. In this ability, K is reminiscent of calcium and sodium, whose “responsibilities” also include controlling water balance in organism.

Stabilizes blood pressure

Disturbing high blood pressure? You may be lacking potassium. This macroelement is able to relax blood vessels, thereby reducing the pressure of blood flow in the arteries. Foods rich in potassium will help fight hypertension for people with diabetes who are at risk of strokes or heart attacks.

Strengthens bones

Fluorine is not the only element important for bone health. The role of potassium cannot be underestimated. Human body is a set of systems and subsystems working together. To maintain the functionality of the body, a complete set of and. In particular, health bone tissue depends on the balance of several, including potassium. Regular consumption of foods rich in this macronutrient will protect against the development of osteoporosis.

Anti-stress mineral

From health nervous system The functioning of the whole organism and the well-being of a person directly depend. Not the least role for nerve cells will win back potassium. Increased tension and nervousness can also be a signal of K deficiency. A lack of the mineral reduces the body's ability to fight stress, which over time can develop into hypertension and serious disorders in the functioning of the nervous system.

Speeds up metabolism

Strictly adhere to low calorie diet, A excess weight doesn't everything go away? It is possible that in this way the body signals about insufficient potassium intake. A lack of macronutrients slows down metabolic processes. It helps the body break down and absorb food, enhances the work of other minerals important for adequate functioning metabolic processes. Review your dietary ration, supplementing it with potassium-containing products, and weight loss will not take long.

Relieves muscle spasms

It is potassium that is the mineral whose deficiency manifests itself muscle spasms and cramps. Even the slightest imbalance mineral composition manifested by pain and discomfort in the muscles.

Role for the kidneys

But the relationship between potassium and kidneys is not so simple. On the one hand, it is an important nutrient that reduces the risk of developing urolithiasis, since potassium salts can reduce acidity in the bloodstream. On the other hand, there is a category of people who are strictly prohibited from consuming potassium without medical supervision. These are people suffering renal failure. They develop hyperkalemia against the background of the disease, neglect of which can cause sudden stop hearts.

Around the world, perhaps the most known source potassium is banana. Meanwhile, there are many other products in which the content of this mineral significantly exceeds its concentration in an exotic fruit.

To begin with, it is important to note that the most foods rich in potassium are fruits (especially dried fruits) and vegetables. But this does not mean that you should neglect legumes, fish and dairy foods - they also contain potassium reserves. It is important to include chard in the menu, chicken eggs, spinach and mushrooms. Such a diet will supply the body with minerals in the amount of 150% of daily norm. Other foods rich in potassium include: potatoes, tomatoes, avocados, spinach, beans, peas, dried fruits (raisins, dried apricots, prunes), Orange juice, fruits and berries (bananas, oranges, strawberries).

Considering the concentration of potassium in products, they are usually grouped into:

• low-potassium (contain less than 100 mg of mineral per 100 g of product);
• with an average K content (150-250 mg);
• with high content (251-400 mg);
• very saturated with potassium (more than 400 mg).

Table of potassium content in food

Product name (100 g)	Potassium (mg)
Dried apricots	1717
Soybeans	1607
Sea kale	970
Green pea	873
Prunes	864
Raisin	860
Spinach	838
Almond	750
Hazelnut	717
Lentils	672
Peanut	660
Potato	570
Potatoes baked in skins	540
Parsnip	537
Brussels sprouts	494
Salmon	492
Avocado	480
Broccoli	450
Chard	379
Banana	348
Parsley (greens)	340
Cod	340
Mussels	310
Beans	307
Apricot	305
Tuna	298
Turkey	290
Celery (root)	262
Parsley (root)	262
Beetroot (root)	259
Eggplant	238
Beet tops	238
Blackberry	233
Lean beef	325
Oysters	220
Tomatoes	213
Nectarine	203
Orange	197
Carrot	195
Figs	190
Grapefruit	184
Cauliflower	176
Zucchini	172
Strawberries	161
Raspberries	158
Cucumber	153
Strawberry	153
Melon	118
Watermelon	117

How to preserve potassium in foods

Potassium is one of the minerals that is relatively stable during storage. fresh products. Minor changes in the concentration of the substance are possible after long-term storage of food. Meanwhile, you don’t need to take any additional measures, in order to “retain” potassium, for example, in fresh vegetables. But upon contact with water, the mineral almost completely passes into it. Traditional rules for preparing dishes will allow you to preserve the maximum content after heat treatment: minimum cooking time and as much as possible less water. For example, immerse vegetables in already boiling water or resort to baking instead of boiling.

It’s hard to imagine, but almost a quarter of a kilogram of an adult’s body is potassium. In total, the body contains from 220 to 250 g of this mineral.

It is mainly concentrated in the composition different types cells, and approximately 3 grams in the extracellular fluid.

According to the standards determined by nutritionists, an adult needs 3-5 mg of potassium daily (more precise dosages are determined taking into account age, gender, lifestyle, illness, pregnancy and other factors). The easiest way to provide yourself with this norm is to eat several fruits or vegetables rich in this mineral every day. However, this rule does not suit everyone: people with kidney failure or other nephrological diseases should use potassium with extreme caution and under the supervision of a doctor.

It is also important to know that some medications can artificially increase potassium levels in the body. Primarily these are spironolactone, triamterene, trimethoprim, sulfamethoxazole and some inhibitors. Food substitutes containing potassium can also increase the concentration in the blood.

But diuretics and some drugs prescribed for heart failure can, on the contrary, provoke potassium deficiency. Table salt (used in large quantities), coffee and alcohol. People with low level potassium, you need to carefully monitor your daily diet and regularly consume foods rich in the mineral. These are mainly fruits and vegetables.

In addition, it is important to know that in order to maintain the correct balance of nutrients, the amount of potassium and sodium intake should correspond to the ratio of 2 (K): 1 (Na), since sodium contributes to rapid elimination K. By the way, stress is one of the factors that sharply increases the concentration of sodium in the body. It is also important to monitor magnesium levels - its deficiency interferes with the normal absorption of potassium.

Almost all potassium obtained from food is excreted from the body in urine. Therefore, there is a need for daily replenishment of K-stocks. The fact that a person is experiencing K-deficiency can be signaled by muscle weakness, swelling, cramps, and irregular urination. Arrhythmia, apathy, sleep disturbances and loss of appetite are also signs of K deficiency, which can ultimately lead to stroke. fatal. And here increased excitability, anemia, frequent urination and arrhythmia may indicate that a person is abusing foods rich in the mineral or dietary supplements with K.

Take care of the quality of your daily diet, and then you won’t have to run to doctors looking for the causes of your illness.

Potassium in foods: where it is found, menu for a strong heart and against depression

To prevent your heart from hurting and your blood pressure from jumping, you need to eat bananas, potatoes, dried apricots, avocado, salmon, and spinach. Expert of the portal “Hurray! Cooks, fitness trainer, nutritionist Nika Tyutyunnikova says that potassium in food acts as a natural cardioprotector. It is this compound that is involved in the transmission of nerve impulses, controls muscle contraction (which is especially important - the myocardium), regulates water exchange and maintains the pH balance of the internal environment of the body (blood, lymph, tissue and cerebrospinal fluid).

Fitness trainer, nutritionist Nika Tyutyunnikova: “The 19th element of the periodic table is one of three that the human body needs constantly and in large quantities. It directly affects the functioning of the heart, the condition of blood vessels, the level blood pressure. The substance protects against depression, improves brain activity, prevents strokes, atherosclerosis and removes toxins. Potassium (K) is an antagonist of sodium (Na), the excess of which leads to edema, hypertension, and kidney pathologies. The optimal ratio of potassium and sodium in the body is 2:1.”

• Children. Participates in the formation of muscle and bone tissue, immunity. Regulates blood clotting processes, the functioning of nerve cells and the emotional state.
• Women. Responsible for the state reproductive function. There are cases where hypokalemia was the cause of infertility. Controls during pregnancy muscle tone, pressure, prevents the development of edema, supplies the brain with oxygen.
• Men. Increases endurance, improves spermatogenesis, affects testosterone levels and helps maintain male strength.

When there is a potassium deficiency, the cardiovascular and nervous systems are the first to fail.

Grocery list

The mineral enters the body with food and water. Absorbed in the intestines, excreted in the urine and then. It does not accumulate, so a constant “flow” of substance from the outside is necessary. The main sources are of plant origin. The expert recommends adding products from the following table to the menu.

When cooking and soaking foods, up to 70% of potassium passes from them into water. If the resulting decoction (infusion) is not used in a dish, the substance leaves with it. This property can be used to prepare potassium-containing drinks. Compotes made from dried apricots and prunes are useful. Bring the mixture to a boil and leave covered for at least an hour.

Table - List of foods rich in potassium

Product	K content, mg per 100 g
Porcini mushrooms (dried)	3937
Dried apricots (seedless)	1717
Soybean (grain)	1607
Cocoa (powder)	1509
Wheat bran	1260
Low-fat dry milk	1224
Powdered milk (25%)	1200
Beans (grain)	1100
Pistachios	1025
Powdered milk (15%)	1010
Mung beans	1000
Sea kale	970
Chickpeas	968
Prunes	864
Raisin	830
Parsley (greens)	800
Spinach (greens)	774
Almond	748
Peas (shelled)	731
Dry cream (42%)	726
Figs	710
Lentils (grain)	672
Peanut	658
Sunflower seeds	647
Watercress (greens)	606
Pine nut	597
Buckwheat flour	577
Potato	568
Oat bran	566
Cashew	553
Champignon	530
Cilantro (greens)	521
Sorrel (greens)	500
Sesame	497
Avocado	485
Walnut	474
White mushrooms	468
Milk chocolate	462
Barley (grain)	453
Chanterelles	450
Egg powder	448
Hazelnut	445
Boletus mushrooms	443
Durian	436
Celery (greens)	430
Rye (grain)	424
Oats (grain)	421
Oyster mushroom	420
Salmon	420
Pollock	420
Ginger (root)	415
Morel mushroom	411
Boletus mushroom	404
Honey mushrooms	400
Dandelion leaves (greens)	397
Rye wallpaper flour (coarse)	396
Celery (root)	393
Baltic sprat	380
Buckwheat (kernel)	380
Sweetened condensed milk (5%)	380
Sweetened condensed milk (low fat)	380
Brussels sprouts	375
Kohlrabi cabbage	370
Dates	370
Sweetened condensed milk (8.5%)	365
Peach	363
bitter chocolate	363
Oatmeal	362
Oat flour (oatmeal)	351
Sunflower halva	351
Caspian sprat	350
Peeled rye flour (with bran shell)	350
Black currant	350
Horse mackerel	350
Tuna	350
Bananas	348
Cod	340
Wheat (grain, soft variety)	337
Pink salmon	335
Chum salmon	335
Rabbit	335
Dill (greens)	335
Sweetened condensed cream (19%)	334
Oat flakes "Hercules"	330
Beef	326
A pineapple	321
Broccoli	316
Rice (grain)	314
Mussels	310
Fatty herring	310
Apricot	305
Red cabbage	302
White cabbage	300
Kiwi	300
Green peas (fresh)	285
Pork	285
Squid	280
Apples	278
Beef liver	277
Garlic	260
Ripe cherries	256

During heat treatment, some of the potassium is lost. For example, if in 100 g raw potatoes contains 568 mg of the substance, then boiled - already 407 mg. A baked salmon steak contains 384 mg, while a raw salmon steak contains 420 mg. Boiled white beans contain 561 mg of the mineral, while uncooked beans contain 1,100 mg. 100 g of boiled beef is 215 mg of potassium, and the same amount raw meat contains 326 mg.

Therefore, it is better to eat vegetables and fruits raw whenever possible.
The most acceptable way heat treatment- steam cooking. Baking and boiling are acceptable. In the first case, leave the vegetables in their uniforms - this will preserve more potassium and other nutrients. In the second, use a minimal amount of water.

Potato - natural source mineral available all year round. Due to its high potassium content, the root vegetable, boiled or baked in its skin, can relieve headaches.

Daily norms

Daily intake values ​​for vitamins and minerals are being revised. This is due to changes in environmental conditions, the rhythm of life, and the emergence of new scientific data. If previously it was considered sufficient for an adult to consume 2500 mg of potassium per day, now the US Department of Agriculture recommends focusing on the figure of 4700 mg, and the World Health Organization - no less than 3510 mg.

Experts advise calculating numbers individually, having first done a blood test and consulted with a doctor. On average, the following daily dosages are considered safe and beneficial:

• men – 4700 mg;
• women – 4700 mg;
• women during pregnancy and lactation – 5100 mg;
• children under two years old – 400-600 mg;
• children from three to five years old – 3000 mg;
• children from six to eight years old – 3800 mg;
• children from nine to 13 years old – 4500 mg;
• adolescents under 18 years of age – 4600 mg.

Employees of the Albert Einstein College of Medicine in the Bronx (USA) have proven that potassium-rich foods affect the length and quality of life of elderly women. The study, which involved more than 90 thousand volunteers aged 50 to 79 years, was carried out by scientists over 11 years. The average reported dietary potassium intake (not from supplements) is 2,611 mg per day. The results were published in 2014. Women who received the most potassium had a 12-16% reduced risk of stroke, and premature death(By various reasons) - on 10%.

Bioavailability

At optimal conditions Potassium from food can be absorbed by the body by 90-95%. Vitamin B6 (pyridoxine), for example, contributes to this. Magnesium (Mg), which is a potassium synergist, plays a huge role. They are rich in sesame, wheat bran, cocoa, cashews, buckwheat, pine and walnuts, almonds. ( Full list products rich in magnesium, see this article).

At the same time, keep in mind that they interfere with the absorption of potassium and contribute to its leaching from the body:

• sweets;
• alcohol;
• caffeine;
• stress;
• constant muscle tension;
• excessive physical activity;
• diuretics and laxatives;
• cortisone preparations;
• sodium.

Symptoms of hypo- and hyperkalemia

Prolonged hypokalemia (serum potassium ion concentration less than 3.5 mmol/L in adults) can cause cardiac arrest. At risk are people who adhere to strict diets, take laxatives and diuretics, and workaholics. Deficiency picture:

• dry skin;
• hair fragility;
• acne on the face and body;
• constant colds;
• cognitive impairment (mind and memory suffer);
• nervousness, sleep disturbances, depression;
• constipation, diarrhea, swelling;
• constant strong thirst;
• urinary disorders;
• increased cholesterol;
• hypo- or hypertension;
• muscle weakness;
• headache;
• miscarriage;
• nausea and vomiting.

Fitness trainer, nutritionist Nika Tyutyunnikova: “Lack of potassium often accompanies the so-called chronic fatigue syndrome. This condition is detected in people who devote all their strength to work. Typical portrait: manager under 35 years old. During the day, such a person is in constant stress, gets little rest, and eats on the go. In the evening, he goes to the gym, where the mineral is additionally washed away with sweat. At night, he tries to finish work and household chores, does not get enough sleep. With advanced hypokalemia, normalizing the diet is only one of the steps. Here you need to add potassium supplements. It takes three to six months to recover.”

Hyperkalemia is diagnosed if the concentration of potassium ions in the blood serum exceeds 5 mmol/l (in adults). This condition is usually a consequence of other health problems and is not associated with excess of the substance in the diet. For example, it develops with kidney pathologies, when the organ cannot cope with removing the substance from the body. Incorrect use of some potassium-sparing drugs leads to a similar effect. The condition is also possible in case of a sudden release of potassium during extensive destruction muscle tissue(rupture, burn). Symptoms:

• excessive excitability of the nervous system;
• hot temper;
• vulnerability to panic;
• heavy sweating;
• decreased muscle strength;
• frequent urge to urinate;
• degenerative neuromuscular disorders;
• asthenia;
• autonomic disorders;
• arrhythmia;
• deterioration of myocardial contractility;
• skeletal muscle paralysis;
• intestinal colic (attacks of acute pain).

Bomb dish

To prevent potassium deficiency, you should either combine foods that are sources of magnesium and potassium in your diet, or choose foods that contain large quantities of both of these elements (for example, wheat bran, cocoa, sunflower seeds, sesame). There are recipe options for those who are watching their figure, and for those who allow themselves to eat tasty and satisfying meals. For example, you can bake apples with dried apricots and raisins. And then pour them with honey, which, by the way, also contains potassium. A good option for a potassium diet - potatoes baked in foil. And Transcarpathian soup is considered a real potassium “bomb”.

First in Transcarpathian

Ingredients:

• potatoes - 4 pieces;
• white beans - a glass;
• white dried mushrooms- a handful of;
• parsley root – 2 pieces;
• carrots – 2 pieces;
• celery – 1 stalk;
• onion – 1 head;
• garlic – 2 cloves;
• vegetable oil - for frying ingredients;
• black pepper – 3 peas;
• bay leaf – 2 pieces;
• water – 3 l;
• sour cream - a glass;
• salt - at the discretion of the hostess.

Step by step

1. Soak beans and mushrooms in separate containers. Leave overnight. Boil in the same water until tender.
2. Remove the skins from the potatoes. Slice. Simmer in a saucepan until half cooked.
3. Pour water and mushroom broth into the pan. Boil, add salt.
4. Add potato cubes, reduce heat.
5. In a saucepan, simmer peeled and grated carrots, parsley root and celery.
6. Transfer the contents of the saucepan to the main pan. Add grated garlic. Boil for another 10-15 minutes.
7. Grind half the boiled beans in a blender, mixing with the yushka and potatoes from the soup. Add to remaining ingredients.
8. Fry the peeled and chopped onion.
9. Chop and add boiled mushrooms to the onion. Simmer for up to one and a half minutes.
10. Place the onions with mushrooms, sour cream, pots of pepper and bay leaves in a saucepan. Boil for no more than two minutes.
11. When serving in portions, place two large spoons of the remaining boiled beans into the broth bowls.

Author

Potassium is essential for normal life human mineral. Its importance for the body is difficult to overestimate. It performs many different important functions in a cell, which include: maintaining constant values osmotic pressure, as well as acid-base balance.

Typically, potassium deficiency is very rare. This is explained by the fact that this mineral is found in almost all food consumed by humans every day. That is why, with a varied diet, potassium deficiency does not occur.

However, even if a person has an extensive diet, he still runs the risk of hypokalemia (lack of potassium). Most often this occurs due to the consumption of large quantities table salt, which leads to an imbalance of minerals within the cell. Indeed, in modern world excessively salty foods predominate, often leading to serious problems with health.

Foods containing large amounts of potassium

The largest amount of this mineral can be found in honey and apple cider vinegar. This is followed by products such as:

• raisins, all types fresh berries and greens, wheat bran.

The real champions in this case are dried fruits and nuts.

• Dried apricots, prunes, almonds, raisins, peanuts, hazelnuts, walnuts and pine nuts. It contains from 1700 to 450 mg of potassium per 100 grams of product.

Vegetables are also not deprived of vitamins and minerals.

• Potatoes, Brussels sprouts, tomatoes, carrots, beets, onions, garlic and red peppers - plant food, which grows in almost every garden, also turned out to be rich in potassium. It contains from 550 to 160 mg of useful mineral per 100 grams of product.

Mushrooms are not far behind.

• Chanterelles, porcini mushrooms and boletus mushrooms contain a large amount useful minerals. Such food contains from 560 to 440 mg of potassium per 100 grams of product.

Another storehouse of potassium is fruits.

• Bananas, apples, peaches, apricots, grapes, persimmons, oranges, grapefruit and tangerines - the content of these products ranges from 400 to 200 mg of potassium per 100 grams of food.

Products containing potassium and phosphorus

Most foods that contain these minerals come from animal foods, as well as legumes (peas, beans) and whole grains.

• Lamb, broilers and beef are the meats that contain the most useful substances(approximately 300 mg of potassium and 200 mg of phosphorus per 100 grams of product).

• Crucian carp, river perch, cod, mackerel, cheese and cottage cheese contain more phosphorus (270 mg) than potassium (250 mg).

Foods containing potassium and magnesium

The daily requirement of an adult for magnesium depends on lifestyle and body weight. However, there is still an average: for men you need at least 450 mg per day, for women 350 mg, and for pregnant women this norm can reach up to 450 mg. The norm may also change depending on the disease. It may increase or decrease.

So, the most main product, containing large amounts of both magnesium and potassium - this is seaweed. In addition to minerals, it also contains a lot of vitamins.

Products containing large quantities of magnesium: list

Another source of potassium and magnesium are various foods of plant origin, such as pomegranate, fresh vegetables and fruits, buckwheat and oatmeal. 100 grams of such food contains approximately 150 to 400 mg of potassium and about 10-12 mg of magnesium.

Thus, minerals are very important substances necessary for a person every day. Thanks to them, you can avoid many different diseases associated with the heart and cardiovascular system. This is why minerals cannot be neglected.