home Preparations Potassium in the human body, functions and norm in the blood. The important role of potassium in the human body

Potassium in the human body, functions and norm in the blood. The important role of potassium in the human body

For the flow of the set physiological processes a living organism needs a wide variety of inorganic substances. They are involved in the construction of tissues and organs, are part of biological structures, are a component of enzyme systems.

One of important elements for the life support of the human body is potassium. It is the main intracellular cation and an essential component of intracellular body fluids. His general content depends on sex, age, physiological state person and ranges from 150 to 250 grams.

Most often, it is mentioned in tandem with an equally significant element - sodium. It is these two components that form the basis of the sodium-potassium pump, which actively transports potassium ions into the cell, sodium ions - outside the cell against their concentration gradients. These processes are important for maintaining optimal osmotic pressure in a living cell, active transport of protein structures, glucose through cell membranes, implementation electrical activity in nerve cells and muscle fibers.

The role of potassium in the human body

Potassium is often called the "heart" element due to its participation in the contraction of myocardial fibers. The formation of energy from glucose is impossible without this nutrient. This is important for contractile activity heart muscle, prevention of arrhythmia, normalization of blood pressure. With a lack of potassium, metabolic processes in the myocardium are disturbed, electrical instability of the heart muscle occurs. Deficiency of this element leads to the risk of developing heart failure, stroke, life-threatening arrhythmias, and heart rhythm disturbances.

The participation of potassium in the sodium-potassium pump also determines its effect on muscle activity, the conduction of a nerve impulse along reflex arc regulates neuromuscular excitability.

An important element for acid-base balance, it is part of the main buffer systems and maintains the homeostasis of the body.

Being an intracellular element, potassium reduces swelling of tissues, participates in the processes of urination. The normal functioning of the kidneys, the removal of toxins from the body is the merit of potassium. Potassium is also needed to maintain optimal blood pressure.

The element is quite easily absorbed and excreted from the body, mainly through the kidneys. Its metabolism is closely related to sodium and magnesium. Sodium is a potassium antagonist. And magnesium is a catalyst for the absorption of potassium.

Deficiency and excess of potassium

Hypokalemia (lack of potassium in the blood) occurs for the following reasons:

coffee abuse, alcoholic drinks, sweet foods also helps to reduce the concentration of potassium in the blood due to its rapid elimination with urine.

With a lack of potassium, the body experiences serious difficulties. Hypokalemia is accompanied by the following signs and symptoms:

fatigue, fatigue, drowsiness, apathy, mental exhaustion;
muscle pain (myalgia), cramps;
violation of the heart rhythm, arrhythmias, stenosis of large vessels of the heart, bradycardia;
chronic constipation;
tissue swelling;
respiratory failure (shortness of breath);
polyuria.

Elevated levels of potassium in the blood (hyperkalemia) occurs when overuse potatoes, receipt high doses potassium with nutrition, potassium-containing drugs, in violation of the metabolism of the element, with injuries, kidney pathology, kidney failure in insulin deficiency.

Hyperkalemia manifests itself as follows:

hyperactivity, irritability;
muscle weakness, skeletal muscle paralysis;
intestinal colic, impaired motor function of the intestine;
frequent urination;
sweating.

Chronic excess of potassium provokes a serious disease - diabetes mellitus.

Sources of potassium for humans

Potassium is found in many foods, but the following are especially rich in it:

meat;
mushrooms;
legumes: beans, peas;
buckwheat, oatmeal, wheat groats;
potato;
vegetables: pumpkin, carrots, tomatoes;
cabbage of all kinds (broccoli, white, cauliflower, Brussels sprouts);
greens: onion, garlic, spinach, dill, parsley;
fruits: kiwi, bananas, oranges, avocados;
dried fruits;
green tea, cocoa.

Replenish potassium reserves rational nutrition not difficult. Many restorative vitamin complexes also contain this element. If you suspect an increase or reduced content potassium in the body, you should consult a specialist. It is unacceptable to take potassium-containing drugs on your own.

Potassium, standing at atomic number nineteen, belongs to group 1 of the 4th period of the periodic table of Dmitry Ivanovich Mendeleev. The element is denoted by the symbol K. Potassium is a soft alkali metal with a silvery-white color.

AT environment element does not occur in pure form, it can only be found in compounds with other chemical elements.

O miraculous properties the described macronutrient was known back in the twentieth century. Potassium was used as a fertilizer and to create potash (detergent).

In 1807, potassium was first isolated as a separate element by a scientist named Humphry Davy, who was conducting scientific experiments with caustic potash.

Potassium is very important and useful for a person. The element takes part in all vital processes occurring in the body. Although this substance is considered a fairly common element, however, medical officials say that almost one in five people have a lack of potassium.

The role of potassium in the human body

Potassium plays an important role in the human body. Why do you need this chemical element? Medical workers name a few very important factors Why is potassium so important to human body :

Normalizes the exchange of oxygen, thereby improving the activity of the brain.
It normalizes metabolic processes, helping the body to break down or assimilate other elements necessary for health. If you have been following for a long time diet food, and the body weight still remains the same, which means that your diet lacks potassium.
Normalizes functions genitourinary system, preventing liquid stagnation, accumulation of slags.
Maintains a normal concentration of magnesium in the body, which protects the heart.
has a positive effect on muscle tissue. The macronutrient constantly controls muscle tone, restoring it after each heavy physical exertion. Potassium also prevents cramps and aching pains.
Helps strengthen bones. Although in the formation strong bones calcium and fluorine are involved, potassium is also necessary for the development of healthy bones. The last macronutrient helps protect bones from osteoporosis.
With the constant use of foods rich in potassium, you prevent the risk of diseases associated with the cardiovascular system. The described element helps to lower blood pressure, normalize the heart rate, and strengthen blood vessels.
Used in the treatment of diseases associated with nervous systems oh, helping to stabilize general condition, getting rid of protracted depressive states and breakdowns. It also helps eliminate fatigue syndrome.
It takes a direct active part in the utilization of glucose, and is also responsible for the correct contraction of muscle fibers.
Keeps the balance of fluids at the proper level, as well as intracellular pressure. In addition, potassium is found in all fluids in the body.
Improves the ratio of the amount of energy received by the body to the energy that was expended by the body.

Medicines that contain a sufficient concentration of potassium are prescribed to treat such serious illnesses, how:

atherosclerosis;
inflammation of the gastrointestinal tract;
hepatitis;
hypertension;
osteoporosis;
diabetes.

With a deficiency of potassium in the body, the nervous and cardiovascular systems mainly suffer.

This chemical element penetrates into the human body through the use of potassium-containing food and water. Complete absorption of the macronutrient occurs directly in the intestine. Potassium is excreted from the body along with urine. Since the described substance does not accumulate in the body, the need for potassium becomes daily.

The daily norm of the substance

In order not to cause a deficiency or an excess of a substance in the body, it is required to know exactly the daily rate of potassium, which is useful for the human body. Below is a list that indicates the categories of patients, as well as the amount of potassium needed for each category (the amount of the substance is indicated in milligrams):

small children under two years old - 400-600;
children from three to five years old - 3000;
children from six to eight years old - 3800;
children from nine to thirteen years old - 4500;
teenagers - 4600;
adults - 4700;
pregnant women and during lactation - no more than 5100;
at physical activity and during the treatment period - no more than 5000.

Macronutrient Deficiency

Potassium deficiency in the body can be caused by serious reasons, namely:

diseases of the kidneys, digestive organs;
malnutrition;
dehydration after consumption medicinal formulations or after poisoning;
failure of almost all important metabolic processes in the body;
the use of a large number of various sweets, coffee, alcoholic beverages;
excessive intake of macronutrients that promote the excretion of potassium.

Symptoms of potassium deficiency in the body:

diseases of the organs of the reproductive system;
the occurrence of erosions and ulcers on the mucous membrane;
high blood pressure;
the skin becomes dry, the condition worsens nail plate and curls;
weakened immune system;
swelling of the face and limbs;
constant feeling of feeling tired;
stool problems;
regular muscle cramps;
chronic exhaustion;
frequent urination;
rapid pulse and respiration.

In pregnant women, with a lack of potassium in the body, symptoms such as muscle weakness, nausea, and toxicosis appear throughout pregnancy.

With a prolonged deficiency of a macronutrient, there is a risk of developing arrhythmia, heart disease, diabetes mellitus, as well as acid-base balance disorders.

How to check the level of potassium in the body? To do this, you can take a blood test, which will show the content of the element inside the body.

How to fill the body with potassium? Experts advise with a shortage of this substance to introduce into your diet products that contain a large number of potassium. Also, doctors may additionally prescribe drugs that increase the level of potassium in the body. Among these medicines"Potassium chloride", "Asparkam", "Potassium foamy" are allocated. In no case do not try to take this kind of medication on your own, because there are contraindications for use. It is best to consult a doctor for advice.

Too much potassium in the body

Excess potassium in the body is fraught with very serious consequences, which in the future will negatively affect overall health. Experts call such reasons for the appearance of an excess of potassium in the body:

lack of insulin;
kidney failure;
regular adherence to dietary nutrition, where foods rich in potassium are used;
failure in metabolic processes;
change in hormonal background;
the use of potassium-containing medicinal formulations in very large quantities.

With a single use of six grams of potassium, you can cause a violation of the basic functions of the body. If the concentration of potassium in the body exceeds fourteen grams, then such a dose will be fatal to humans.

Symptoms of excess potassium in the body:

arrhythmia;
the occurrence of a nervous state;
high excitability;
colic in the intestines and stomach;
increased anxiety;
strong urination;
convulsions, muscle tremors, and paralysis that occurs in very severe cases;
increased sweating;
increased blood sugar levels.

Also, with an excess of potassium in the body, both in a woman and in a man (mainly with an increased concentration of a macroelement in the blood), symptoms such as rapid heartbeat, dizziness and short-term darkening in the eyes are observed.

Excess potassium in the body can negatively affect the work of the heart, as well as provoke the development urolithiasis or diabetes.

How to remove potassium from the body? Doctors prescribe special preparations that remove potassium, which are presented in the form of tablets or the medicine must be administered intravenously. In addition, doctors may prescribe a cation exchange resin that absorbs potassium and removes the element from the intestines along with feces. The resin is introduced into the body orally, without being absorbed into the internal organs.

Also, patients with an excess of potassium are prescribed intravenous administration calcium and insulin injections, if necessary.

Products containing a chemical element

with a low content of the substance (less than one hundred milligrams in one hundred grams of the product);
with an average level of concentration of the element (one hundred grams of the product contains about one hundred and fifty - two hundred and fifty milligrams of potassium);
With high level potassium content (approximately 250 to 390 milligrams);
with an increased concentration of a macronutrient (more than four hundred milligrams).

What foods contain potassium? Below is a table of food sources containing the described macronutrient.

The product's name
	boletus, porcini, chanterelles, champignons.
cereal crops	Oats, buckwheat, millet.
Meat products and by-products	Liver, lamb, beef and poultry meat.
	Cabbage, pumpkin, tomato, zucchini, carrot, radish, beetroot, lettuce, cucumber and spinach.
	Hazelnut, peanut, almond, cedar.
legume family products	Beans, peas and soy.
Dairy products	Butter, kefir, cottage cheese, milk, hard cheese.
Fish products	Mackerel, cod, tuna.
Fresh fruits and berries	Apricot, lingonberry, banana, grapes, melon, currant, citrus, cranberry, apple, blueberry, viburnum, and blackberry.
Dried fruits	Figs, dried apricots, prunes and raisins.

As mentioned above, all foods containing potassium are divided into four groups. We have given you a list of food sources that contain this macronutrient. Now let's find out which foods are high in potassium and which are low in potassium, since this is very important for your health.

Foods rich in potassium (the amount is indicated in mg):

high content - beet (258), apricot (306), cod (340), greens (340), banana (379);
with an average concentration - peach (203), citrus fruits (180-197);
With increased level content - salmon (490), Chinese cabbage(494), potatoes (568), lentils (670), hazelnuts (717), spinach (836), green peas (870), kelp (970), dried apricots (1715).

Products with a low content of potassium (the concentration of the substance is indicated in mg per hundred grams of product):

Medical staff claim that this chemical element is removed from food under the influence of high temperatures and also in combination with liquids. Therefore, in order to maintain a normal concentration of potassium in foods, you should:

dishes are minimally subjected to heat treatment;
cook food in a small amount of water;
products do not digest and do not stew for a long time, but it is better to bake in the oven;
eat more fresh vegetables and fruits.

What foods remove potassium from the body? Experts give a list of sources such as water, herbs (chamomile, nettle, mint) and vegetables that help remove excess potassium from the human body.

It also removes the concentration of potassium from the body when consuming caffeine, alcohol and sweets.

Interaction with vitamins and minerals

In order for the potassium content in the body to be normal, you should know with which vitamins and minerals this chemical element interacts well, and with which it is bad. For example, potassium pairs well with sodium and magnesium to help better assimilation magnesium and the speedy removal of sodium from the body.

Also, potassium interacts well with vitamin B6, which helps potassium to be better absorbed in the body.

Preparations containing potassium

capsules;
solutions, as well as soluble tablets;
coated tablets.

Specialists distinguish such medicinal formulations that contain this macroelement:

"Asparkam". The preparation contains one hundred and seventy-five milligrams of magnesium aspartate and the same amount of potassium. The package may contain twenty to fifty tablets. The drug is used in diseases of cardio-vascular system.
"Potassium Orotate". Sold in the form of tablets containing five hundred milligrams of potassium. The package may contain from ten to fifty tablets.
"Potassium chloride". The composition is produced in tablets (the amount of potassium varies from 500 to 1500 milligrams), as well as ampoules (volume 40 mg / ml), which are administered intravenously. The drug in ampoules belongs to the "hot" injections.
"Kudesan". The drug is a complex of magnesium and potassium containing ubichon, which is responsible for improving the immune system.
"Panangin". The preparation contains approximately 45.2 milligrams of potassium, as well as magnesium in large volumes.
IonicKalium. The drug is available in the form of a spray with a volume of sixty milliliters containing potassium ions. The spray is injected under the tongue, from where the element is then absorbed into the mucous membrane without entering the digestive system.

In small concentrations, potassium is part of such vitamin-containing products as Teravit Antistress (about eighty milligrams), Vitrum, Vitalux and Centrus. The last three preparations contain approximately forty milligrams of potassium.

AT medicinal purposes Doctors prescribe drugs to patients that contain quite high concentration potassium, such as Aspartate, Pamaton, Orokamag, Aspacard and others.

What you need to know when using potassium-containing compounds?

All vitamins or tablets containing this element should be drunk after meals.
Capsules and tablets should not be chewed. Composition in liquid form often injected directly under the tongue.
Medicines that need to be dissolved in a liquid (juice or water) should be consumed in small sips within five minutes after diluting the composition in the liquid.
It is not allowed to self-administer potassium-containing drugs in ampoules.
Tablets must be taken enough large quantity water.

We have brought you several types of medicinal formulations that contain potassium. However, without the permission of your doctor, you should not prescribe any drug to yourself, so as not to cause harm to health. Your healthcare provider will tell you and explain which drug is best for you and how to take it.

The role of potassium in the body is enormous. Not only the normal functioning of the excretory, musculoskeletal, cardiovascular and nervous systems, but also other processes in the body depend on this chemical element. Despite the fact that it is perfectly absorbed by food and the list of foods containing potassium is quite extensive, it is quickly excreted from the body. For this reason, it is important to maintain the balance of this element and eliminate the possibility of its deficiency.

In the body, potassium is involved in many processes and performs a number of functions, including:

Maintaining optimal intracellular pressure due to the sodium-potassium balance, which is provided by this element together with sodium.
Thanks to the first point, as well as the participation of potassium in the formation of "fuel" from glucose, the correct contraction of muscle fibers, including the heart, is ensured.
Maintains fluid composition within cells.
Supports acid-base balance in liquid media of the human body (part of their composition).
It is a catalyst in a number of organic reactions, including those that promote endurance and oxygenate the brain.
Participates in the normal functionality of the kidneys, helps prevent swelling, slagging.
Conduction of impulses and nervous excitability are also provided by potassium.

The deficiency of this chemical element in the body has its own name - hypokalemia. If a person develops the following symptoms, they should immediately consult a doctor. So, there is a high probability of hypokalemia if there are:

Among the reasons that could provoke a potassium deficiency in the body, physical overload with copious excretion sweat, and also:

this element enters the body with food in insufficient quantities or foods high in sodium predominate in the diet;
stressful state;
the use of diuretic, hormonal or laxative drugs, resulting in excessive fluid loss.

Excess potassium: symptoms, causes

In medicine, it is better known as hyperkalemia and can occur due to the following reasons:

violation of potassium metabolism;
insulin-deficient states;
kidney failure;
taking drugs for a long time in the absence of the need to take them.

An excess of this chemical element in the body is accompanied by characteristic symptoms, among which:

It should be noted that the untimely solution of this problem in the future may lead to diabetes Therefore, it is extremely important to lower the level of potassium to normal in time and maintain its correct balance.

The body of an athlete, due to intense training and large energy losses, is especially in dire need of a sufficient amount of potassium. This element is involved in the work of the neuromuscular system, and during intense exercise, potassium is excreted from the body along with sweat. Potassium helps to restore strength after training, so it is necessarily contained in drinks for athletes, which must be consumed after training. According to experts, the food that is taken after training should be as saturated with potassium as possible.

How much potassium should be consumed daily?

The daily intake of an element directly depends on the age category of a person. Children are recommended to take 15-30 mg per kilogram of weight, adults - one gram(minimum daily allowance). When potassium enters below the specified norm, severe hypokalemia begins to develop for a long time.

The optimal dose of this element is considered two grams per day for adults, and for athletes active people the norm increases to 3 grams. However, during training to recruit muscle mass it is better to increase the daily intake of potassium to 4-5 grams.

The list of products containing this element is headed by cocoa and dried apricots. They contain 2.5 and 1.7 grams of potassium per 100 grams of the product, respectively. Next come cheese and milk. Also, this element is found in mushrooms, dried fruits, spinach, nuts, potatoes, bananas, avocados, peaches, tomatoes, beets, Brussels sprouts, kohlrabi, oatmeal, buckwheat.

It is important to know that a large amount of potassium remains in the water, so it is not recommended to soak the food and steam it if possible. In addition, many foods can be consumed raw.

vitamins

The balance of potassium in the body can be easily maintained by including a sufficient amount of foods containing this element in the diet. For this reason, potassium-containing dietary supplements are prescribed only in cases where hypokalemia has been diagnosed.

There are drugs that are prescribed as part of the prevention of cardiovascular diseases. Take a remedy that contains magnesium and potassium, should only be prescribed by a doctor.

Vitamin complexes also contain potassium - about 2% of the norm per day. Special high-quality complexes for athletes always contain this element along with magnesium and pyroxidine. In this case, it is better to choose products from world manufacturers. You can also restore potassium balance with the help of sports drinks, which are taken after a workout.

In fact, if you take the issue of nutrition seriously and ensure the intake of daily allowance of this element, no additional preparations are needed, except perhaps fortifying vitamins. And if you have symptoms that indicate a potassium imbalance, you should first contact your doctor. medical institution where the doctor will prescribe treatment.

Why potassium deficiency is dangerous - Video

Zinc in the human body

Potassium is a chemical element responsible for many processes occurring in living organisms. Impossible without it normal work cardiovascular, excretory, nervous, musculoskeletal systems. Potassium is well absorbed from foods, the list of which is long. However, the element is actively excreted from the body along with the excreted fluids, so their intense loss is a reason to think about the balance of potassium.

Potassium in the human body performs the following functions:

Together with sodium, it provides sodium-potassium balance, which maintains optimal pressure inside the cell.
A normal sodium-potassium balance and the direct participation of potassium in the process of generating energy from glucose ensure the correct contraction muscle fibers, including those of the heart.
Ensures the constancy of the liquid composition inside the cell.
As part of all body fluids, it supports acid-base balance in them.
Provides nervous excitability and impulse conduction.
Takes part in correct work kidneys, thereby preventing the occurrence of edema and slagging of the body.
Acts as a catalyst in many organic chemical reactions, including those contributing to the physical endurance of a person and saturating the brain with oxygen.

Potassium deficiency in the body - causes and symptoms

The main symptoms that help recognize hypokalemia (lack of potassium) relate to the nervous, muscular and cardiovascular systems:

Possible causes leading to hypokalemia:

physical overload, accompanied by profuse sweating;
insufficient intake of potassium from food and / or an excess of sodium-rich foods in the diet;
stress;
violations of the organs of the excretory system;
intense loss of body fluid after the use of diuretics, laxatives or hormonal drugs.

Excess potassium - causes and symptoms

An excess of potassium in the body has the medical name "hyperkalemia" and is a consequence of:

renal failure;
physiological disorders of potassium metabolism in the body;
long-term use of drugs saturated with potassium in the absence of indications for their use;
insulin deficiency states.

Symptoms of hyperkalemia:

In the absence of measures to reduce the level of potassium in the body, hyperkalemia is the cause of the development of diabetes.

Potassium in sports

It is important for any person to maintain the optimal concentration of potassium in the body, but for an athlete, the content of this element is doubly important. After all, he is directly involved in neuromuscular regulation, and during active physical exertion, along with sweating, it is excreted from the body. This chemical element helps the body to quickly restore strength after exercise, so it is included in the composition of sports drinks recommended for use immediately after training. Many experts in sports nutrition It is recommended to saturate as much as possible with potassium the meal following the training.

The intake of potassium

The recommended daily intake of potassium depends on the person's age. For young children, it is calculated based on the ratio of 15–30 mg per 1 kg of weight. For an adult, a minimum daily threshold for the intake of an element is set equal to 1 g. If a smaller amount of an element regularly enters the body, then a severe form of hypokalemia develops. Adult optimal daily dose= 2 g, for leading people active image life, it is necessary to increase the intake of potassium to 2.5-3 g. For athletes during the period of gaining muscle mass, it is advisable to set the intake of this macronutrient at the level of 4-5 g per day.

Foods rich in potassium

Many foods are rich in potassium. The top three are green tea with an element content of 2.5 g per 100 product, as well as cocoa and dried apricots (1.7 g of potassium per 100 g of product). Slightly behind are cheeses and milk (1–1.3 g). A lot of potassium in nuts, dried fruits, mushrooms, potatoes, spinach. From fruits, bananas, peaches, avocados deserve attention, from vegetables - beets, tomatoes, kohlrabi, Brussels sprouts. Buckwheat and oatmeal should also be included in the diet.

Potassium easily passes into water, so foods with it should not be soaked, and it is better to prefer steaming to cooking. What can be eaten raw - eat without heat treatment.

Vitamins containing potassium

Since it is not difficult to replenish potassium reserves with such a rich assortment of products, special dietary supplements with a high content of this element (potassium gluconate, potassium orotate, bio-potassium) are prescribed only for diagnosed hypokalemia.

Preparations containing potassium and magnesium are usually prescribed for the prevention of diseases of the cardiovascular system (Panangin, Kudesan, Optisalt, Basiko concentrate).

AT complex vitamins potassium contains about 2% of the daily requirement. In sports vitamin and mineral complexes High Quality there is always a triple "potassium - magnesium - pyroxidine". You can pay attention to products from such well-known manufacturers as Universal Nutrition or BioTech. Effectively saturate the body weakened after intensive training with potassium sports drinks- they are always based on glucose, potassium, sodium.

To maintain an optimal balance of potassium in the body, it is enough balanced nutrition and intake of fortifying vitamins. If there is a suspicion of a significant imbalance of the macronutrient, then you should consult a doctor. After carrying out simple analyzes, a specialist will help to correct the situation. Be healthy!

One of important trace elements required by the human body is potassium. He is responsible for maintaining water balance the body, the work of the heart, the activity of muscles and nerves, reduces swelling, normalizes blood pressure, removes toxins, relieves spasms. It also supplies the brain with oxygen, thus reducing fatigue as well as mental fatigue. The body contains about 250 gr. this micronutrient.

A person to maintain their health should consume potassium daily in food, the norm of which is from 1 to 2 grams per day. Its amount in the body depends on the season. In spring it is very small, and in autumn it almost doubles.

Potassium is excreted through the kidneys. In case of its shortage, hypokalemia may develop, and subsequently deficiency. Signs of its deficiency are dry skin, slowly healing wounds, brittle hair, tumors, muscle pain, bruising quickly. A micronutrient deficiency can also lead to arrhythmia, reduced pressure, kidney dysfunction, bone fragility, insomnia and depression. In such cases, the amount of potassium in foods to restore the body may not be enough, and doctors may prescribe special preparations containing potassium. Causes of potassium deficiency are heavy loads and stress. Alcohol and sugar slow down its absorption.

What products contain most potassium? Contains potassium in foods plant origin. First of all, these are vegetables and fruits, legumes and cereals.

The richest in the content of this trace element are the following fruits and berries: oranges and tangerines, grapes, apples, strawberries, bananas, melon, watermelon, rose hips, lingonberries, cherry plums, black and red currants. Potassium is also found in fresh cucumbers, rye bread, cabbage, soy, parsley, turnip, oatmeal, nuts. One of the best sources counts millet groats. When millet porridge is calcined on fire, the potassium deficiency in the body is replenished within a day.

A large amount of it in potatoes. The daily value is contained in 500 grams this product. However, when eating it, you need to be aware that potatoes contain starch, which can lead to weight gain.

You can compensate for the lack of a trace element by rubbing apple cider vinegar into the muscles. To bring the body back to normal, you can also use potassium preparations, which are prescribed by a doctor. It is necessary to consult a doctor in order not to exceed allowable rate this trace element in the body.

When eating food, everyone uses table salt which contains sodium. In order to neutralize harmful effect sodium, the body needs more potassium. Its amount depends on nutrition, its distribution in the body, the general condition of the human body.

Potassium contained in food is, in principle, harmless, since it is quickly excreted from the body in the urine. But in case bad work adrenal cortex, disorders may occur normal functioning cardiac activity, increased urination, increased excitability. Excess potassium, otherwise known as hyperkalemia, leads to severe cell damage, acid-base imbalance, dehydration, kidney dysfunction, shock, disorientation, arrhythmias, drowsiness and weakness, and indigestion.

Potassium is necessary for athletes, as during physical activity there is an increase in the load on the cardiovascular system. This trace element normalizes the functioning of organs, regulates heartbeat and blood pressure, is directly involved in muscle contractions, ensures the passage of impulses along nerve fibers, and performs a regulatory function for the distribution of fluid in the body.