If with physical activity you have muscle pain – then the body lacks potassium. This micronutrient helps to maintain muscle health. And including the most important muscle of our body – cardiac. For the heart, potassium is simply necessary. For example, it improves the activity of the myocardium in the case of metabolic disorders.
Together with sodium potassium normalizes the work of the muscular system. So you need to carefully monitor the balance of these elements in the body.
Potassium compounds ensure the normal functioning of soft tissues, which consist of vessels, capillaries, muscles, liver, kidneys, brain cells, endocrine glands and other organs. Potassium is contained in the intracellular fluid. Thanks to potassium salts, excess water is effectively eliminated from the body, swelling is quickly eliminated, and urinary excretion is facilitated.
The signs of a deficit
One of the main signs of this micronutrient deficiency is fatigue, muscle weakness. Possible dryness of the skin, dull hair color, poor skin regeneration.
Which foods contain potassium?
Most of all potassium is contained in honey and perge (bee pollen recycled and sealed in honeycombs). And also in apple cider vinegar. The advantages of these products are also in the fact that the potassium in them has already been processed by bees or during the fermentation of vinegar. Therefore, unlike other products, potassium from honey and vinegar is very well absorbed.
With a lack of potassium, it is recommended to mix 1 tsp. honey with the same amount of apple cider vinegar, diluted with warm water and drink two or three times a day. You can make a dressing for green salads from honey and vinegar.
Potassium is contained and in plant products: potatoes, legumes (lots of potassium in soy, beans and peas), watermelons and melons, bananas. Of course, green leafy vegetables are perhaps the richest and most useful summer product. Rich in potassium is rye bread. A lot of potassium is contained in carrots – for example, with the daily requirement of an adult in potassium 1.1-2 g, in a glass of carrot juice contains 0.8 g of potassium.
In winter, the source of potassium can serve as dried fruits (especially dried apricots) and nuts (especially almonds and pine nuts).
The products of animal origin also contain potassium, but in smaller quantities. Most of all this useful microelement is contained in beef, milk and fish.
Intaкe of Рotassium
The reсommended рotassium intaкe is 4g daily, but the average man in North Ameriсan gets about 3 g and the average woman less than 2.5 g of рotassium daily. Given that the body exсretes рotassium in the urine easily, most рeoрle benefit from boosting their рotassium intaкe.
Low рotassium levels are assoсiated with many health рroblems, suсh as high blood рressure, salt sensitivity, сomрromised bone health, and inсreased risк of сardiovasсular diseases. Сhroniсally low рotassium levels may lead to heart arrhythmias, musсle сramрs, stomaсh рroblems, fatigue, weaкness, and gluсose intoleranсe.