What is Potassium? Benefits, Sources and Side Effects

Potassium is one of the seven essential macromineral which has several important functions in the body, Potassium is denoted by the letter 'K' on the periodic table of elements. In appearance, potassium can be described as a silvery-white solid.

The human body requires at least 100 milligrams of potassium daily to perform efficiently. According to Harvard Medical School, potassium help in relaxing the walls of the blood vessels, which in turn lowers high blood pressure (hypertension) and can help against cramping. Potassium is also good for our bone health. 

Potassium is necessary for balancing the electrolytes and fluids in your body and ensuring your heart continues to pump blood. A deficiency of Potassium (hypokalemia) can cause irritability, fatigue, hypertension, weakness, and heart palpitations. 

Potassium is really essential for proper functioning of your body, however getting too much of the nutrient can be just as bad as, or worse than, not getting enough. Continue reading to find out where can we get potassium and why it is so essential to our bodies.

Health benefits of potassium

Increased Bone Mineral Density

We all are well aware of how calcium is crucial to bone health, but the significance of potassium is less well known. As we grow older, our bone mineral density decreases. This is generally due to our daily diet. Researchers believe that consuming a diet with processed grains, dairy products, and meat, can create metabolic acidosis. which results in excretion of nitrogen, muscle wasting, and a decrease in mineral density of your bones. By having a diet that is rich in potassium, our bone formation can actually increase. Which results in increased bone mineral density and healthier bones. Researchers have discovered a clear link between eating foods with high potassium content and bone strength.

Plays a critical role in the functioning of the nervous system

The nervous system is indeed extremely important, as it is the mode of transportation for the messages from the brain to the body and also control muscle movement, reflexes, sensory receptors and heartbeat. Our nervous system uses electrolytes extensively to conduct nerve impulses which depends on the movement of sodium and potassium ions in and out of cells, which generate the voltage needed to conduct the electrical signals. Nevertheless if there is deficiency of potassium in your blood, your body won’t be able to generate the impulses. 

Also read - Food that can boost your brain memory

Has the potential to prevent strokes

Stroke is caused when there is an insufficient flow of blood to your brain. According to the Centers for Disease Control, stroke is the fifth leading cause of death in the United States killing more than 130,000 Americans each year that’s 1 of every 20 deaths, and is a major cause of serious disability in adults. However you can reduce the chances of stroke by eating potassium-rich food.

Maintains fluid balance

Our body is approximately made of 60% water. From which 40% of our body fluids is in the form of intracellular fluid (ICF) and the rest is in the form of blood and spinal fluid, as extracellular fluid (ECF). The quantity of water in ECF and ICF is determined by electrolytes such as Potassium and Sodium. Potassium playes an important role in stabilizing the balance so that every cell receives the amount of fluid it needs. However If there is an imbalance, your cells can burst, swell up, or shrink, which can not only cause dehydration but also have a negative impact on your kidney and heart.

Also read - Amazing benifits of drinking enough  water 

Natural Sources of Potassium

Our body cannot store potassium, that's why it's so important for us to have a diet rich  potassium. According to National Academies of Sciences, Engineering and Medicine recommend males 19 and older should consume 3,400 milligrams (mg) of potassium per day and females of that same age group should consume 2,600 mg daily. Potassium is found in a wide range of fruits, vegetables, and even animal products.

Food sources and their Potassium content (mg)

1 cup cooked spinach: 840 milligrams

½ cup raisins: 618 milligrams

1 cup cooked broccoli: 460 milligrams

1 cup cubed cantaloupe: 430 milligrams

1 cup chopped tomatoes: 430 milligrams

1 cup raw carrot slices: 390 milligrams

1 cup low-fat milk: 350 to 380 milligrams

½ cup cooked lentils: 365 milligrams

1 cup cooked quinoa: 320 milligrams

Potential Health Risks of Taking in Too Much Potassium

Potassium can also cause health problems when a person consumes more than the 4,700 mg. Both too little and too much potassium in your blood can cause some major health concerns. Hyperkalemia, or high potassium in blood can  be dangerous if the condition escalates quickly. Hyperkalemia will mostly be either symptomless or present very few symptoms. According to the Mayo Clinic, a potassium level higher than 5.5 mmol/L (millimoles per liter) is critically high, and a potassium level over 6 mmol/L  (millimoles per liter) can be life-threatening. Normal potassium range is about 3.6 to 5.2 mmol/L (millimoles per liter ). Hyperkalemia will mostly be either symptomless or present very few symptoms like abdominal cramps, muscle weakness and irritability. Which eventually leads to:-

• Nausea
• Vomiting
• Diarrhea
• Dehydration
• Kidney failure
• Type 1 diabetes
• Internal bleeding
• Addison’s disease
• Abdominal discomfort

Consuming potassium-rich foods, along with a healthy lifestyle, you will notice a considerable improvement in your well-being. Anyone taking potassium supplements should be monitored and guided by a health professional. Rather than focusing on foods to avoid in your diet, try maximizing the nutrient density by selecting proper foods for your meals. If you are new to our blog and like our Information please subscribe us and follow us and you will be notified everytime when we post something new.

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