Most people who eat a healthy diet get enough potassium naturally. The risks of low potassium (potassium deficiency) include problems such as high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility.
Potassium may prevent osteoporosis
Bone tends to get weaker with age, and eating a lot of meat and dairy can cause your body to produce too much acid, which can "weaken" your bones more quickly. Potassium-rich foods, such as fruits and vegetables, can slow rate at which osteoporosis develops.
Potassium may prevent kidney stones
Kidney stones are hard stones that form as a result of deposition of minerals in urine. Urinary stones can cause acute and severe pain and hematuria. Usually, a diet rich in meat causes body to produce more acid, which is more likely to cause kidney stones. Potassium helps remove acid that keeps these minerals in bones and prevents kidney stones from forming.
Potassium plays a vital role in biological processes of muscles
Muscles require adequate amounts of intracellular potassium and extracellular sodium in order for muscles to function properly. Potassium deficiency causes muscle weakness, soreness, etc.;
Potassium helps prevent high blood pressure
High blood pressure is when blood puts tremendous pressure on walls of blood vessels and arteries, which can lead to stroke, heart attack, and heart failure. High blood pressure is often called "silent killer" because it rarely has symptoms and can be exacerbated by a "high salt" diet, but potassium helps "eliminate" sodium and relieve tension in blood vessel walls.
Potassium helps prevent stroke
A stroke occurs when blood flow to parts of brain is restricted, reduced, usually due to narrowing, rupture, or blockage of blood vessels. Most of them are associated with high blood pressure. This means that if you get enough potassium to control high blood pressure, you may avoid risk of stroke. (Signs of a stroke include slurred speech, arm weakness, or drooping of one side of face)
Tips: who is predisposed to potassium deficiency?
If you are 14 or older, you should be getting about 4,700 mg of potassium per day, and breastfeeding mothers need even more: 5,100 mg.
Banana is one of fruits rich in potassium. A medium-sized banana contains 422 mg of potassium.
A medium-sized potato contains up to 926 mg of potassium. There are many ways to cook potatoes, such as baked potatoes that smell delicious.
One medium orange contains about 237 mg of potassium, and oranges are rich in vitamins and minerals that provide many benefits.
A medium-sized tomato contains about 292 mg of potassium. Tomato eggs, salad tomatoes and even pasta tomatoes also have a certain effect.
Looking for something crunchy to boost your potassium intake? At 241 milligrams per gram, melon seeds are also rich in other vitamins and nutrients.Finally, potassium supplementation should be appropriate. Too much potassium can have side effects and even risk of death!