KOMPAS.com – Potassium (potassium) is an essential mineral that the body needs. As an electrolyte, potassium carries a small electrical charge that activates body cells.
This function is very important because it helps maintain water balance, regulates blood pressure, activates muscles, and sends messages through nerves.
Because the human body cannot produce potassium on its own, the need for this mineral must be met through food intake.
Also read: 5 signs that your body has excess potassium that you need to pay attention to
Why does the body need potassium?
One of the main functions of potassium is to help maintain normal fluid levels inside cells, while sodium maintains fluid balance outside cells. These interactions are very important, including:
Regulates blood pressure: Potassium helps relax blood vessels and remove excess sodium, which is effective in lowering blood pressure.
Muscle and heart health: Potassium, along with sodium and calcium, plays a role in muscle contraction, including regulating heart rate. Imbalances in these mineral levels can cause heart rhythm disturbances or muscle contraction problems.
Bone and kidney health: Potassium helps manage calcium levels by preventing the release of calcium from bones and reducing the risk of recurrent kidney stones.
Here are the main benefits of potassium:
- Maintain body fluid balance.
- Moves nutrients into cells and removes waste substances.
- Supports muscle contraction.
- Helps nerve transmission.
- Supports heart health and regulates blood pressure.
- Helps bone health and reduces the risk of osteoporosis.
- Reduces the risk of recurrent kidney stones.
How much potassium is needed?
For healthy adults aged 19-64 years, the recommended daily potassium intake in the UK is 3500 mg.
Also read: 16 Foods High in Potassium, from Bananas to Avocados
Excess potassium, is it dangerous?
Healthy kidneys can maintain normal potassium levels by eliminating excess through urine.
However, potassium levels that are too high (hyperkalemia) can occur, especially in people with impaired kidney function or who take certain medications such as NSAIDs. Symptoms of hyperkalemia include:
- Fatigue and muscle weakness.
- Chest pain and irregular heartbeat.
- Nausea and diarrhea.
Potassium deficiency: Causes and symptoms
Potassium deficiency rarely occurs simply because of diet. However, factors such as long-term use of diuretics, severe vomiting, or intestinal disorders such as Crohn’s disease can cause a decrease in potassium levels. Deficiency symptoms include:
- Fatigue.
- Muscle cramps or weakness.
- Constipation.
- Irregular heartbeat.
- Muscle paralysis.
Food sources rich in potassium
Potassium is found in many foods, especially fruits and vegetables. Examples of potassium sources include:
Benefits of bananas for blood sugar.- Green vegetables, tomatoes, potatoes, carrots and pumpkin.
- Fruits such as bananas, avocados, oranges, and dried fruit (raisins, apricots, figs).
- Other sources such as nuts, meat, fish and dairy products.
Cooking methods also affect potassium content. Because potassium is water-soluble, boiling can reduce the amount.
Therefore, cooking methods such as steaming, grilling, or sautéing are recommended to maintain potassium levels.
Also read: A series of foods rich in potassium, not just bananas
Potassium is an important mineral that supports many vital body functions, from maintaining fluid balance to supporting heart and bone health.
Consuming adequate amounts of potassium-rich foods is key to maintaining overall health. So, make sure your diet includes a variety of natural sources of potassium for optimal health benefits.
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