According to the National Academies’ Food and Nutrition Board, a sufficient intake of potassium is 4.7 grams per day. In North America, nevertheless, the average man consumes around 3 grams and the average female less than 2.5 grams of potassium each day. As such, many people can take advantage of increasing their daily potassium consumption. Particularly excellent sources consist of bananas, citrus juices, avocados, tomatoes, potatoes, lima beans, salmon, cod, chicken and most meats.
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Potassium Function in Human Body
Electrolytes are compounds that help perform electricity in your body. Potassium is one of the most important electrolytes in the human body, with others consisting of chloride, calcium, phosphorus, magnesium and salt. As an electrolyte, potassium is important to the healthy performance of all of your body’s cells, tissues and organs. It also assists to manage the quantity of water in your body and maintain a healthy blood pH level. As you lose electrolytes in your sweat, you must constantly obtain a source of these essential minerals during or after a bout of intense physical activity.
High blood pressure
A balance of salt and potassium is necessary for your body’s electrolyte functions. As your body works hard to preserve this balance, you can reduce the impact of a high salt consumption by consuming more potassium. Due to the fact that of salt’s effect on your high blood pressure, a boost in your daily potassium intake can assist you to maintain a healthy high blood pressure or lower it to healthy levels. Nevertheless, you can not rely totally on sodium and potassium to decrease your blood pressure. In addition to acquiring routine exercise, your intake of fats, salt, cholesterol, protein, fiber, calcium and magnesium can likewise affect your high blood pressure.
Potassium is particularly essential for the capability of your skeletal and smooth muscles to agreement. Since of this, an adequate consumption of potassium is important for regular digestive and muscular functioning. Potassium is likewise essential to the health of your heart, as a normal heart rhythm arises from optimal muscular functioning. This is specifically apparent if you have exceedingly high or low potassium levels, both which can cause an irregular heartbeat. As heart arrhythmias are possibly dangerous, you should constantly maintain a sufficient everyday consumption of potassium.
Also read: 5 Functions of the Skeletal System
High or Low Intakes
Your body easily excretes excess potassium in your urine. Since of this, the National Academies do not release recommendations for your optimum everyday potassium consumption. If you have actually damaged or impaired kidneys, however, you need to not have more than 4.7 grams of potassium per day to avoid establishing an irregular heartbeat. You ought to likewise beware not to have too little potassium. A moderate potassium deficiency can increase your blood pressure, cause salt sensitivity, increase your risk of cardiovascular disease and minimize the health of your bones. In addition to heart arrhythmias, excessively low potassium levels — a condition called hypokalemia — can cause glucose intolerance, weak point, tiredness, muscle cramps and stomach issues.