Potassium is an important mineral and one of the most important electrolytes in the body . It is the most abundant intracellular cation (positively charged ion). That should always be present in the body in a certain range to stay in balance with the extracellular sodium in order to maintain the bodies fluids in homeostasis. when the concentration of a certain electrolyte increases in a compartment the water moves to that side to equalize the amount of electrolytes in both extracellular and intracellular compartments by (Na+/K+)ATPase transporter in order to maintain the cell’s volume as it shrinks when water moves out and swells when water moves in (osmolality). It is therefore required for normal cell function through controlling the electrochemical gradient by that it serves essential functions in the different tissues .
- In the nervous system : it is responsible for nerve stimulation by changing the electrical charge of the neuron by moving out of the cells and letting sodium in instead so it makes the neuron capable of reaching its action potential and becoming stimulated. It also allows the neurons to communicate with each other via multiple electrical signals.
- In the musculoskeletal system: just like it controls the firing of neurons in the nervous system it is responsible for delivering sufficient electrical stimulation to your muscles in order to contact and relax if it isn’t present in sufficient amounts it can lead to muscle weakness and frequent cramps.
- It also helps your bones become stronger as it fights against osteoporosis by lowering the amount of calcium lost through the kidney leading to increased bone mass.
- Cardiovascular system: the heart is nothing but a big muscle with it’s own electrical circuit in order to have a healthy heart the electrical impulses have to be strong enough to cause a strong contraction to pump the blood out and good relaxation to receive more blood just like the other systems potassium is important in regulating the heart’s mechanism of action if it isn’t maintained in balance it can lead to serious heart arrhythmia(irregular heart beats).
- Another very important function is maintaining your blood pressure within the normal range by controlling the concentration of sodium and water inside your blood vessels especially in the presence of high sodium diets in fast food, potassium in the diet is of upmost value in order to counteract the higher levels of sodium thus it reduces the risk of developing hypertension and stroke.
- Renal system: your kidneys are liable to forming stones most commonly calcium stones and potassium is known to reduce calcium levels in urine so it reduces the risk of stone formation. But people with chronic kidney disease should be careful regarding their potassium consumption as it can reach high levels due to the decreased excretion by the malfunctioning kidneys.
- Since potassium is in continuous motion with sodium to remain in balance it transfers with it water and nutrients into the cells and takes out with it the waste products from the inside.
Your daily requirements of potassium is about (3.500 _ 4.700 mg / day) by including potassium rich food in your diet not by taking supplements as it can easily exceed the normal range and be harmful.
Abnormally high levels of potassium is known as (hyperkalemia) (>5.2 mmol/L) for example if you have kidney disease or taking antihypertensive drugs like ACE inhibitors which are potassium sparing diuretics that can lead to decreased excretion of potassium in urine leading to symptoms like muscle fatigue, pain and heart arrhythmias that can reach up to cardiac arrest if extremely high.
On the other hand not consuming enough potassium or losing it excessively in vomiting or diarrhea or kidney disease or if you take diuretics can lead to lower levels of potassium known as (hypokalemia) (<3.5 mmol/L) producing symptoms of elevated blood pressure and muscle cramps if severe enough can lead to respiratory depression from respiratory muscle paralysis.
So it is of great importance to maintain your potassium consumption under control to get its full benefit and avoid its harmful effects and that’s achieved with a good balanced diet full of potassium rich food.
» Now, we will focus on foods rich in potassium «
1. Potatoes
A great stable dish with every meal in a variety of ways to enjoy it can be baked or boiled or the best way French fried it is starchy and warm and filling and it contains an astonishing amount of potassium one medium sized potato can provide you with 515 mg of potassium that equal 11% of your daily recommendations it is also full of important antioxidants and vitamins like vitamin c and B12 that are mostly in the skin of the potato so next time you prepare it make sure to keep it unpeeled .
2. Dried apricots
As delicious as they are they are also nutritious. they are dried which means that the nutrients inside are more concentrated so it is full of potassium 100 grams of dried apricots can provide you with a huge amount approximately 1.162 mg that is equal to 33% of your daily recommendations it is also a wonderful source of antioxidants and vitamin A that’s great for your eye health and for your skin but it should be eaten in moderation as it is high in sugar content and calories so a few in your granola bar or on a cup of yogurt or even on a pie can give you a great flavor and even more nutrition.
3. Banana
The fruit you think of when you need potassium it is delicious in pies or baked in a banana bread loaf or even in your banana split ice cream it also makes magnificent rich smoothies.
100 grams of banana can provide you with 358mg of potassium that equals 10 % of your daily recommendations it is as well full of vitamins B6 and c so next time you have a salty meal eat a banana afterwards to get your body full of potassium .
4. Lentils
A great source of fiber in your diet that you can use as a substitute for rice with a wide variety of taste and color they are very healthy and nutritious with a great amount of potassium and magnesium 1 cup of lentils 198 grams contains about 730 mg of potassium equal to 20% of your daily recommendations it is also full of vitamin B12 ,zinc and copper and they contain polyphenols which are great antioxidants with anti inflammatory and neuroprotective properties .
5. Avocado
Another rich delicious fruit that provides you with taste and health you can have it on toast, as guacamole , in smoothies that’s why it is very trendy and loved .it is packed with potassium 485 mg in 100 grams equal to 13% of your daily recommendations.
It is also one of the best sources of vitamin K and folate and healthy fats in the form of oleic acid which is a very healthy type of fat that’s actually good for you it helps you absorb most of the vitamin value in your food, reduces inflammation and even prevents cancer.
6. Tomato
Whether you consider them a fruit or a vegetable they don’t come short in anyway you use them .they are extremely delicious and full of varieties to suit any meal you’re making you can even put them in juices or on salads or in sauces or soups, on sandwiches or just enjoy them raw as they are just Devine. Not only do they take your dishes to the next level they are fascinatingly full of nutrients they are full of potassium with 237 mg in 100 grams of fresh red tomatoes equal to 6% of your daily recommendations they are also a major source of antioxidant lycopene in its red pigment that is known to be very beneficial for your health it is also full of important vitamins C and K and folate so it is good for your heart’s health and your skin but it is best to enjoy fresh ones rather than eat processed canned ones as they may have a higher sugar content .
7. Beans
The best vegetarian source of protein is inexpensive, versatile and easy to cook and definitely taste tremendously they are full of health benefits and considered one of the best sources of potassium pinto beans alone have 1.393 mg of potassium in 100 grams serving equal to 39% of your daily recommendations but not all beans are alike with the different types you find different nutritional values but they are all great sources of protein, iron ,magnesium and phosphorus so next time you make chili or a burrito be heavy on the beans .
8. Orange juice
To start your morning right a cup of orange juice contains nutrients to make you healthy all day long it is full of potassium one cup of 248 grams contains 496 mg of potassium equal to 11% of your daily recommendations and a magnificent source of vitamin c and folate but in order to get the most nutrients from it don’t buy canned orange juice instead squeeze fresh oranges in the morning not only do they taste better but also with less calories ,less sugar content and no harmful additives in it to boost your immunity and have glowing skin.
9. Zucchini
Courgettes or summer squash taste amazing in any form. it comes in different colors and can be made in a variety of ways just charred on a grill or boiled or made into stew even now they make pasta out of it or just raw in a salad is great it is packed with nutritional value with huge amounts of vitamins A,C , folate, magnesium and antioxidant carotenoids and definitely potassium with 512 mg of it in a medium sized zucchini 196 grams which is equal to 14% of your daily recommendations so it is very good for your heart and eyes health and very easy on your stomach to digest.
10. Sweet potatoes
Fulfilling sweat warm and very tasty they are the absolute best food for winter full of potassium with 337 mg in 100 grams portion which is equal to 9% of your daily recommendations it is as well one of the greatest sources of vitamin A and beta carotenes which keep your eyes healthy .
11. Artichokes
A great vegetable that can be eaten in different ways once you get through the exterior you can take the inside and add it to any salad or fill it with meats or cheeses you can even use the outer leaves to dip in sauces it tastes absolutely wonderful it is very beneficial as well it contains 370 mg of potassium in 100 gram serving equal to 10% of your daily recommendation it is a good source of magnesium and vitamin C also full of antioxidants and fibers so it is very good for your guts health and lowers your blood pressure.
12. Beets
A great root vegetable to consider adding to your diet it can be a great source of flavor in a salad or just boiled next to your meal you can even make a wonderful juice out of them. it is very low in calories and contain almost no fat which makes it a healthy choice it has a decent amount of potassium with 325 mg in 100 grams of beets which is equal to 9% of your daily recommendations it is a wonderful source of folate and fiber and it is known to produce nitric oxide in the body that helps relax your blood vessels so it is beneficial for people with hypertension .
13. Spinach
One of the best leafy vegetables you can have regularly it isn’t just delicious in salads, sandwiches, pastas or in green smoothies it is also extremely nutritious with 167mg of potassium in 1 cup of spinach that equals 5% of your daily recommendations
It is also full of vitamins K and A and folate and one of the best sources of magnesium and iron it is great for your eye, skin and hair and it lowers blood pressure and increases insulin sensitivity so it is perfect for people with diabetes .