How to raise potassium naturally? These are the foods that experts recommend
Potassium is a mineral that the body needs to function properly. It’s a type of electrolyte that helps nerve function and muscle contraction and keeps your heart rate steady, according to Medline Plus, from the US National Library of Medicine.
This mineral also allows nutrients to flow into the cells and pushes waste out of the cells. A diet rich in potassium helps counteract some of the harmful effects of sodium on blood pressure.
Also, the amount of potassium that people need depends on age and gender. Therefore, the average daily recommended amounts in milligrams (mg), according to the National Institute of Health of the United States (NIH for its acronym in English):
Babies up to 6 months: 400 mg
Babies from 7 to 12 months: 860 mg
Children from 1 to 3 years: 2,000 mg
Children from 4 to 8 years: 2,300 mg
Children from 9 to 13 years: 2,500 mg
· Girls from 9 to 13 years: 2,300 mg
Adolescents from 14 to 18 years old (children): 3,000 mg
Adolescents 14 to 18 years old (girls): 2,300 mg
Adults over 19 years (men): 3,400 mg
Adults over 19 years (women): 2,600 mg
· Pregnant adolescents: 2,600 mg
Pregnant women: 2,900 mg
Breastfeeding adolescents: 2,500 mg
Breastfeeding women: 2,800 mg
For its part, potassium is found in many foods such as bananas, avocados, dried apricots, plums and raisins, orange juice, potatoes, spinach, tomatoes, broccoli, kidney beans, soybeans (soybeans), nuts, milk, yogurt, meats, poultry, and fish.
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For example, it has always been believed that the banana is the food that contains the most potassium since it has 358 mg of milligrams per 100 g of food, but the avocado has 485 mg of potassium per 100 g.
However, other foods that are high in potassium are soybeans, with 1,800 mg per 100 g; spinach, which has 466 mg of potassium per 100 g; salmon, with 340mg per 100g; potatoes, 400 mg per 100 g of product, and yogurt, which has 141 mg per 100 g.
Potassium is also found in many multivitamin/multimineral supplements and supplements that contain only potassium. Potassium in supplements comes in many forms; one common form is potassium chloride, but other forms used in supplements include potassium citrate, potassium phosphate, potassium aspartate, potassium bicarbonate, and potassium gluconate.
What happens if I don’t get enough potassium?
Getting too little potassium can increase blood pressure, reduce calcium in your bones and increase your risk of kidney stones, according to the institute.
It also explained that prolonged diarrhea or vomiting, laxative abuse, diuretic use, clay intake, excessive sweating, dialysis, or the use of certain medications can cause severe potassium deficiency. In this condition, known as hypokalemia, potassium levels in the blood are very low.
Symptoms of hypokalemia include constipation, tiredness, muscle weakness, and feeling unwell. More severe hypokalemia can cause increased urination, decreased brain function, high blood sugar, muscle paralysis and shortness of breath, and irregular heartbeat. Severe hypokalemia can be life-threatening.
How to raise potassium levels in the body
Potassium is an essential mineral and electrolyte for the proper functioning of the human body, as it plays a fundamental role in conducting electrical charges through the body. Hypokalemia is an electrolyte imbalance that occurs due to a reduced potassium level that usually presents symptoms such as irregular pulse, muscle weakness, cramps, myalgia (muscle pain), and constipation. If your potassium level is deficient, keep reading and in Step 1 you will discover how to increase your levels of this mineral.
Method1Eat foods rich in potassium
Hypokalemia or potassium insufficiency is often caused by illnesses or short-term health conditions such as vomiting and diarrhea. In these cases, the simplest and most effective way to deal with the loss is to replenish potassium sources.
- 1Eat fruits are rich in potassium. Banana, as you know, is a rich source of potassium. By the way, a banana contains 594 mg of potassium. However, there are other fruits that can help you raise your potassium levels. Do not forget to include in your diet some such as
- Tomatoes (a small tomato gives you 900 mg of potassium), oranges, cantaloupe, strawberries, kiwis, and some pre-dried fruits like apricots, peaches, raisins, and raisins.
- twoEat vegetables that are high in potassium. Fruits aren’t the only great source of potassium. There are vegetables that are also and can be of great help, such as
- Carrots (one cup of raw carrots contains 689 mg of potassium), potatoes, spinach, and other dark or green leafy vegetables, mushrooms, and zucchini.
- 3Choose protein sources rich in potassium. If what you need is to recover optimal potassium levels, salmon will be your best choice. Approximately 90 g (3 oz) of this fish contains 319 mg of potassium. Other sources rich in potassium and protein are lean meat and beans or lima beans.
- 4Prepare potassium-rich meals using some of these ingredients. Consuming these foods separately is very good, however, if you prepare your diet by combining each one of them trying to get the highest possible potassium level, the results will be extraordinary. Here are some ideas