Every day the human body needs to receive Potassium. Potassium plays an important role in maintaining health, regulation blood pressure, saving bone health, reduces the risk of chronic diseases. Potassium helps to improve the supply of oxygen to the brain, acts as an immunomodulator, helps to normalize blood pressure, helps to get rid of toxins, and also helps with allergies.
WHO recommendations establish a minimum rate of potassium for a person per day - this is at least 3.5g. Exactly as much or more the body should receive potassium in the diet for a healthy life.
As it became known thanks to the results of WHO research in Ukraine STEPS 2019, Ukrainians consume potassium nearly one and a half times less than the norm – about 2.5g per day.
What is the threat of potassium shortage?
Potassium deficiency Accompanied by:
- rapid fatigue,
- cardiac arrhythmia,
- high blood pressure,
- muscle cramps.
Among other symptoms of potassium deficiency may also be frequent nausea, irritability.
Doctor Andrei Skalny, a specialist in the field of medical elementology, spoke in detail why it is so important to observe the norm of potassium in the diet. Video.
What will happen with an excess of potassium?
The problem of excessive consumption of potassium does not exist for the reason that in a healthy body excess potassium is not retained and is excreted from it in the urine.
If you are afraid to eat "extra" potassium because of horror stories about hyperkalemia - then this is absolutely groundless. Because hyperkalemia is possible only with specific, very serious diseases, because of which the natural function of the body to remove substances from the body is already impaired. Such patients are under the constant supervision of doctors, on the verge of life and death.
What foods contain potassium?
To normalize the consumption of potassium, you need to try as much as possible to eat fruits and vegetables rich in potassium.
We are talking about consumption:
- Dried apricots
- fresh figs.
- baked potatoes (because cooking washes potassium from the product), necessarily with the peel.
How else to normalize the consumption of potassium?
Together with the consumption of foods rich in potassium, it is necessary to reduce to normal the consumption of sodium - a potassium antagonist. Excess sodium enters the body with ordinary salt and salty foods, it removes potassium from the body. Therefore, it is so important to maintain sodium-potassium balance in the body.
Thanks to the results of the study STEPS 2019, it became reliably known that sodium salt Ukrainians Consume nearly three times the norm 12.6g per day (WHO recommends no more than 5g). And this is very important to know, since it is potassium deficiency with an excess of sodium in the diet that is one of the causes of high blood pressure, the development of cardiovascular and other diseases.
Around the world, there is now a tendency to use in the diet instead of the usual sodium salt a more useful salt mixture containing potassium salt. The use of such a mixture instead of ordinary salt contributes to the implementation of WHO recommendations in terms of reducing sodium intake in the diet to the norm. As well as salt with potassium is the cheapest additional source of deficient potassium in the diet.
In Ukraine, such a salt mixture is also produced and sold in many grocery stores and supermarkets under the brand name SOLENA. It consists of – 30% potassium salt. Using such salt as a source of potassium in the diet is very profitable, since in each jar (700g) there is so much potassium, how much can be obtained from 300 bananas or 5kg dried apricots.
Watch your health and what you eat. Listen to the recommendations of nutritionists. After all, proper nutrition is the key to good health and longevity!