What Are the Sources of Potassium


Potassium is an important mineral for the body that helps it to carry out its functions, and it is an electrical molecule that helps the nerves receive stimuli and also helps muscles to contract, including the heart muscle. To move food inside the cell and expel waste outside it, and potassium is present in many different foods and drinks, and any imbalance, such as low or high levels in the body, will lead to serious health problems.

The Importance of Potassium to the Body

Potassium is classified as a water molecule because it is very effective in water, as if it is dissolved in water it will generate positive ionic charges that allow the flow of electricity necessary for many processes inside the body, and eating a weighted diet rich in potassium will give countless benefits to the body, including:
  • Potassium lowers blood pressure. High blood pressure leads to heart disease causing death, and eating potassium through a balanced diet will reduce blood pressure by removing excess sodium from the body, as sodium is the cause of high blood pressure.
  • Potassium prevents osteoporosis that may occur due to a lack of calcium necessary for healthy bones, and studies have indicated that eating a diet rich in potassium sources will prevent osteoporosis by reducing the rate of calcium excretion from the body through the urine.
  • Protection against strokes; In cases of lack of blood flow to the brain, a stroke occurs, and studies have indicated that consuming potassium in an adequate daily rate prevents stroke and other diseases such as heart disease.
  • Reduces the chances of developing kidney stones; It is a clumping of substances that form in cases of concentration of urine, and since calcium is one of the minerals that cause kidney stones, consuming potassium will reduce the proportion of calcium in the kidneys and thus reduce the chances of kidney stones.
  • Potassium treats cases of fluid retention in the body by increasing urine production and reducing sodium levels in the body.

Potassium Sources

As follows: Potassium sources مصادر البوتاسيوم People do not find it difficult to find sources of potassium due to its abundance in many vegetables and fruits, as well as in many types of fish such as salmon, and yet few of them do not get potassium in the required quantities and therefore must be added to the diet followed and eat foods rich in potassium sources, It is as follows :
  • Beans and lentils: One of the rich sources of potassium. Each cup 179g gives 18% of potassium and a lot of protein, as well as minerals and vitamins.
  • Potatoes and sweet potatoes: They are considered one of the foods rich in potassium. One large cooked potato provides 34% of the daily required potassium.
  • Beetroot: It is one of the foods rich in potassium sources and is known for its richness in antioxidants, and every 170g cup gives 11% of your daily potassium intake.
  • Parsnips: An excellent food rich in potassium and gives 12% of the daily potassium intake in every 156g cup, it is also known for its richness in vitamin C and fiber.
  • Spinach: It is a rich vegetable and contains a lot of potassium. Each 180 g of it gives 18% of the daily potassium need.
  • Chard: It is a green leafy vegetable and it is a rich source of potassium, providing 21% of potassium in every 175g.
  • Tomato sauce: Tomatoes are also rich in vitamins, minerals and potassium. Each 244 g of tomato sauce gives an estimated 17% of the body’s daily need of potassium.
  • Orange and its juice: They are two sources of potassium, and a cup of orange juice provides 11% of the potassium need, in addition to its richness in minerals, vitamins, and antioxidants.
  • Banana: It is one of the fruits famous for its richness in the mineral potassium. The average banana gives 12% of the daily need
  • Avocado: which is considered a very nutritious fruit and is unique for its distinctive taste and gives 20% of the daily potassium need and also contains heart-healthy fats and fiber.
  • Dairy: Each cup of 245g gives 11% of the daily potassium requirement.
  • Oysters: Each 100g of clams gives 18% of potassium and is known to contain selenium, iron and B12.
  • Salmon: In addition to protein and many vitamins, salmon is a rich source of omega-3 and also potassium, which gives every 178 grams an amount of 15% of the daily need for potassium.
  • Coconut water: Each 240 g of it provides 13% of the daily potassium requirement and healthy snack store حلي صحي.

Permissible Amount of Potassium

Potassium is abundant in multiple nutrients, and health institutions recommend eating between 3500 mg – 4700 mg per day of potassium, which covers the daily need of the body, and for people who suffer from potassium deficiency, supplements may be prescribed by a doctor to offset its deficiency in the body, and there is no higher specific value. To take potassium, it is unclear how much potassium can be consumed to a safe degree. Too much potassium can be fatal and too little will cause health problems. The following are the recommended amounts of potassium based on age:
  • Newborns from 0-6 months old, the recommended amount is 400 mg daily.
  • Babies 7-12 months old are recommended to take 700 mg daily.
  • Children from one to three years of age are recommended to take 3000 mg daily.
  • From the age of four to eight years, it is recommended that they take 3800 mg.
  • Children 9-13 years old need to take 4,500 mg daily.
  • The required potassium requirement for a nursing woman is 5100 mg daily.

Damages of Potassium Deficiency

A person can take his needs from potassium through his diet rich in potassium sources, and if a person suffers from a lack of potassium in the body, he will feel weakness, fatigue, constipation and muscle cramps, and in severe cases of potassium deficiency, the person will suffer from an irregular heartbeat, especially if it is associated with heart disease. The following are the disadvantages of potassium deficiency:
  • Kidney disease.
  • Excessive use of diuretics.
  • Sweating, vomiting, and diarrhea.
  • Magnesium deficiency.
  • Take antibiotics such as penicillin and carbenicillin.