Products containing potassium

For health and normal life, vitamins and trace elements should enter the human body. We get the whole set of nutrients with food, which is why rational nutrition is so important. If there is an acute shortage of any trace element, malaise arises that can lead to serious diseases. In these situations, complex vitamin preparations are prescribed, allowing a short period of time to normalize the balance of trace elements.

Potassium in the human body

Potassium is one of the most important trace elements, without which a full -fledged life is impossible. It is part of a person’s physiological fluids, without it the correct operation of internal organs, muscles, capillaries, blood vessels and brain is impossible. Potassium compounds take part in the normal work and development of all human muscles. And since the most important muscle is the heart, it is it that suffers primarily from the lack of this element. Potassium stabilizes the heart rhythm and regulates the acid-base balance of the blood.

Potassium salts have another remarkable ability: they fight with sodium salt in human blood. Sodium is also a very important trace element for human health, but its large number in the muscles, tissues and vessels leads to a delay in fluid. This is fraught with increased pressure, edema, and excess weight. We can notice the increased use of sodium by the emergence of edema of the lower extremities and faces. An increase in potassium concentration leads to getting rid of edema and breeding excess fluid. Potassium is an indispensable anti -sclerotic tool, it cleanses the vessels, cells and capillaries of sodium and prevents the formation of ballast deposits.

Potassium takes part in the transmission of nerve impulses and the supply of the brain with oxygen. Therefore, the lack of potassium is instantly expressed in lethargy and apathy, and its balance raises mental abilities and prevents depression.

It is especially important to monitor the content of potassium for women, the constant deficiency of this element can lead to diseases of the reproductive system, which further lead to infertility.

The daily need of a person for potassium is approximately 3-5 g, but it can increase in such cases:

•   sports;
•   physical labor and emotional stress;
•   use of diuretics;
•   Abundant sweating, living in areas with a hot climate.

Even a slight decrease in potassium in the diet may affect appearance. The skin becomes dry and pale, and the hair is brittle and dull. This is an occasion to think about your health and see a doctor. The use of potassium -containing diet will not give an effect, it is time to take vitamin complexes.

With insufficient potassium consumption, muscle weakness, arrhythmia and apathy are possible. A person becomes sluggish, his appetite disappears, nausea appears. In the future, this leads to a decrease in urination and the appearance of edema. Medical observations indicate that reduced potassium consumption leads to strokes. And if the concentration of potassium in the blood is catastrophically small, strokes occur with severe consequences leading to human death.

Why does a person experience potassium deficiency if there are enough useful products in the diet?

1. Incorrect cooking. In the process of soaking and cooking, most of potassium goes into the water, if the liquid is not used, the trace element simply does not fall into food. Therefore, most of the vegetables are better to eat raw, and if they need to be done by heat treatment, it is recommended to choose baking or steamed.
2. Alcohol consumption. Alcoholic beverages remove potassium, which can lead to its deficiency.
3. The use of a large amount of coffee and tea. These drinks contribute to the elimination of potassium from the body, as they have a diuretic effect. If you know the weakness for caffein-containing drinks, try to limit their number with 3-4 cups, eat foods rich in potassium, and drink enough water.
4. Eating foods with preservatives, especially with sodium. Some products contain hidden salt, for example, smoked meats, sausages and canned food. Their taste is attractive to us, and we imperceptibly increase the concentration of sodium salt in the body.
5. Long -term use of diuretics and herbs cause a low potassium content.
6. Constant stress can lead to sodium delayed in the body.

Excess potassium in the body is very rare. It cannot appear as a result of food for potassium products. An increased potassium content can occur when taking potassium -containing drugs, as well as kidney diseases. An excess of potassium is expressed in impaired heart function, increased urination, excitation of the nervous system, unpleasant sensations in the lower extremities. The constantly increased potassium in the blood can lead to the development of urolithiasis, the deposition of potassium salts in ligaments and, as a result, to paralysis of the limbs. Therefore, it is important not to miss the symptoms of excess potassium in the body in order to take measures in a timely manner. No more than 6 grams of potassium can be consumed per day. Exceeding a one -time dose threatens human health and life.

What products contain potassium

Potassium compounds are contained in the products of animal and plant origin. Animal products contain potassium in a balance with sodium, so with their help it is easy to adjust the content of these two useful trace elements. Most importantly, to use these products in moderation, do not overeat and cook correctly.

The table below depicts food products containing potassium.

Animal products containing potassium

1. Milk and dairy products. The body will saturate whole milk, kefir, yogurt, cottage cheese, sour cream, hard cheese and butter. At the same time, it is necessary to give preference not to low -fat products, but to those that have medium and high fat content. Milk and kefir contain 140-150 mg of potassium per 100 g of product.
2. Meat. It is better to choose lamb, beef and rabbit from meat products. They contain 150-300 mg of potassium per 100 g. The liver and fish do not lag behind them.
3. Chicken eggs. When using this product, care must be observed, because in addition to the spectrum of nutrients, chicken eggs are a source of cholesterol.

Plant products containing potassium

Almost all plant products contain potassium. It is only important, as already mentioned, to observe the cooking technology. Potassium compounds are rich in fruits, vegetables, legumes, cereals, mushrooms and nuts.

Products containing potassium: dried fruits and nuts

Potassium content champions in products are dried fruits and nuts. They contain this trace element in concentrated quantities. The largest indicator in kuraga, for 100 g of this excellent golden product, accounts for 1700 mg of potassium. To fully satisfy the body's need for potassium, it is necessary to eat a handful of dried apricots. But such nutrition would be very scarce and monotonous, therefore about other dried fruits: almost 2 times less potassium contain prunes and raisins, which makes them no less useful and tasty.

Traditional medicine offers people suffering from heart diseases, take a mixture of dried apricots, raisins and prunes with courses. To do this, take in equal proportions the listed dried fruits to wash them, dry, grind them in a meat grinder. Mix everything, add a little natural honey. Every morning 15-20 minutes before meals take 1 tbsp. Discharges. This mixture is rich in potassium, it stimulates the functioning of the heart muscle, strengthens the immunity and increases hemoglobin. It is also used as a prophylactic in the fight against colds.

A large amount of potassium is contained in the almond, hazelnut and peanuts. Cedar and walnuts are a little behind them. Potassium compounds are also available in sunflower seeds, and in a fairly decent amount: 640 mg per 100 g of purified product. To maintain potassium level, just bite the seeds.

Products containing potassium: legumes and cereals

Legumes are a source of plant protein. This is very important for people who adhere to vegetarian nutrition. Legumes are common around the world, there are a huge number of their species. In some peoples, beans and beans are the basis of the diet. White beans are rightfully considered a record holder among legumes in potassium content: up to 1000 mg per 100 g of the finished product. The rest of the common bean cultures are a little behind: peas, lentils and soy. 100 g of these products in finished form cover a 15% daily need for a person for potassium.

Potassium compounds are enriched with oatmeal, buckwheat, millet and wheat cereal. When compiling a potassium -containing diet, it is recommended to include cereal from these cereals, as well as whole grain bread.

Factory products: fruits and berries

To maintain health in the diet, it is necessary to include a variety of fruits and berries. In the first place among fruits in the content of potassium comes bananas. It will be useful to include peaches, apricots, grapes, apples, persimmons, oranges in the diet. From them you can prepare juices, compotes and drinks. Our “northern berries” of lingonberries, cranberries and viburnum will be useful in saturation of the body. They contain much less useful trace element than non-banging, but they are accessible and familiar to our digestion. Therefore, do not be lazy in the winter season to cook fruit drinks from these berries. They contain all beneficial substances, because the berries in them are not subjected to heat treatment.

Potassium products: vegetables

The vegetables that we include in our diet are also a source of potassium. The leader among vegetables is ordinary potatoes. So that the potatoes in the process of culinary processing do not lose potatoes we need, it is better to bake the vegetable in the oven. 100 g of baked potatoes contain 550 mg of potassium, which covers the daily need of a person for a quarter. For all its benefits, potatoes contain a lot of starch and is a high -calorie product, so it should be caused with caution people prone to a quick weight gain. In addition to potatoes, in the menu of potassium diet, you can turn on the cabbage of Brussels, tomatoes, beets, carrots, Jerusalem artichoke, sweet pepper. The amount of potassium in these products is in the range of 200-300 mg per 100 g of vegetables.

Using fresh vegetables, do not forget about greenery. All green crops contain a huge amount of nutrients, but in terms of potassium content, cilantro is completely unique. It is enough to eat 1-2 tbsp. chopped fresh cilantro with a day to provide yourself with potassium for a day. The dried seeds of this plant, the coriander, also contain potassium, only much less. Therefore, in the process of making salads, do not forget about a bunch of greenery.

All vegetables should be chosen in season, that is, in winter, give preference to fresh root crops, and not tomatoes from the greenhouse bed. Before cooking, do not soak the vegetables in water and do not leave cleaned in the air.

Products containing potassium: mushrooms

Most of potassium is contained in chanterelles and white mushrooms, slightly less in the boletus. 100 g of these products contains 450-550 mg of potassium. In the process of preparing mushrooms, the water in which they were cooked is poured, so the amount of potassium is significantly reduced. If the mushrooms are dry, and then boil, the content of the useful element in them increases by 10 times. After all, the preparation of mushroom decoctions and gravy is carried out using another technology. Dried mushrooms are washed and soaked. Then boiled in the same water. Such a cooking process allows you to preserve potassium and other beneficial substances contained in dried fungi.

Potassium products: honey and parch

Beekeeping products have a high content of potassium, in addition, they are very easily absorbed by the body. It is only important to know that you do not have an allergic reaction to these products. To increase the efficiency of treating beekeeping products, it is recommended to dilute them with natural apple cider vinegar. Vinegar made of apples contains potassium in high concentration. From these ingredients, you can prepare gas stations for fruit and vegetable salads.

The compilation of a potassium -containing diet is a very simple matter. As you can see, potassium is contained in many foods, it is enough just to competently approach the compilation of the diet, take into account the calorie content of products and their combination. Start each meal with fresh salad, this will launch the digestive system and provide the body with vital trace elements. So, health and beauty will be provided to you.

About the benefits of dried fruits. Video