Potassium: what it is, functions, benefits and rich foods - Green Health Tips - Health & Fitness News Potassium: what it is, functions, benefits and rich foods | Green Health Tips - Health & Fitness News

Potassium: what it is, functions, benefits and rich foods

The potassium ranks third in the minerals more “rule” in our body, after calcium and phosphorus for their properties and benefits for ou...

The potassium ranks third in the minerals more “rule” in our body, after calcium and phosphorus for their properties and benefits for our health . This mineral is responsible for normalizing the balance of water in the body , participates in the mechanism of contraction and relaxation of muscles, and in maintaining healthy.

In fact, as we will see throughout this note, we are faced with a fundamental mineral for the correct functioning of our organism, by participating in a wide variety of basic and essential functions.

Potassium: what it is, functions, benefits and rich foods

What is potassium?

Unlike other minerals,  potassium  is a macromineral. Most of it is located inside the skeletal muscle, specifically and to be precise in the same cells.

Basically it consists of a  mineral electrolyte that we find in the blood, and that our body gets mostly from certain foods. However, a balanced diet is enough to provide the amount of potassium our body needs daily, especially if it is based on a diet especially rich in fruits and vegetables.

As we indicated, it is  one of the most abundant minerals in our body , so its accumulation is certainly high.

Main Potassium Functions

Potassium is, as it is to imagine, a mineral extremely important for the correct and proper functioning of our organism. In fact, it participates or participates very actively in a wide variety of elements, some of its most outstanding functions being the following:

  • Helps maintain normal blood pressure.
  • It keeps the right amount of water in our cells.
  • Stabilizes the structure of body cells.
  • It maintains the acid-base balance of our organism.
  • Stimulates bowel movements.
  • It is part of the bones, being essential for the correct growth of our organism.
  • Intervenes and participates in the production of proteins.
  • Intervenes in the metabolism of carbohydrates.
  • Participate in muscle contraction.

Benefits of Potassium in Health

In addition to the functions indicated above, potassium is notable for providing the following benefits:

  • Participate in the osmotic balance.
  • Maintains blood pressure.
  • Intervenes in nerve transmission.
  • It participates in chemical reactions.
  • It plays an important role in most vital functions.
  • It prevents leakage by regulating the water content of the cells and their movement.
  • Maintains acid-base balance and together with sodium, this mineral controls the amount and the normal distribution of water in the body.
  • It is mainly involved in the production of proteins and increases neuronal excitability.
  • Together with calcium and magnesium, potassium contributes to the regularization of all cellular functions and above all in the excitability of the heart, muscles and nervous system; Is essential for the movement of the myocardium and activates the enzymatic systems.

Potassium: what it is, functions, benefits and rich foods

In addition, potassium is useful in preventing the appearance of  fluid retention , a mineral that helps in the correct maintenance of the water balance of our body.

For this reason, there is no doubt that consuming  foods rich in potassium , in addition to reducing daily salt intake, are the best options to avoid  fluid retention .

Recommended Daily Amount of Potassium

Age (Mg / day)
0-6 months
4-6 months 850
7-12 months 700
1-3 years 800
4-6 years 1.100
7-10 years 2,000
11-14 years 3.100
From 15 years old 3,500

In what foods can we find potassium? The richest foods

“Normally all low sodium food is rich in potassium,” so vegetables and fresh fruits, and especially bananas , are rich in potassium, just like tomatoes .

Potassium can also be found in grains, meats, legumes like lentils, beans and chickpeas and of course in nuts , coffee and cocoa in less quantity.

Potassium: what it is, functions, benefits and rich foods

We summarize in the following table which are in the end the foods with greater content in potassium:

Food Potassium content
(mg / 100 g)
Raisins 860
Potatoes 360
Pork 360
Cauliflower 350
Tomatoes 290
Chicken 290
Wholemeal bread 230
Green peas 190
Oranges 180
Whole milk 140
Eggs 136
Cheddar cheese 120

An interesting option when it comes to ensuring the correct contribution of potassium is consuming fresh fruits, vegetables and vegetables every day. For example, a good strategy is to make our menus or recipes every day with some of these foods: asparagus with cooked ham, artichoke salad, grilled eggplant with a little endives …

Banana is one of the foods most known for its potassium content, but it is not the only one.

The ideal is to know at least what foods are rich in this mineral and then ensure their contribution.

Symptoms due to lack of potassium

  • Paralysis, muscle weakness, stomach distension, lack of energy in the gallbladder and stomach that manifest other symptoms such as diarrhea, fatigue, constipation, low tension and irregularity of the pulse (arrhythmia) and edema.

An element to take into account of potassium, is when we exercise very often, the level of potassium is expelled through sweat, and we must monitor our level of potassium in the blood and keep it regulated.

The instability of the minerals sodium and potassium is one of the most frequent causes for which hypertension appears .

Who may need potassium supplements?

At some times or stages of life we ​​may need extra potassium supplementation. This supplementation is especially important in the following cases:

  • Sportsmen who can lose potassium through sweat.
  • Consumption of antibiotics for prolonged periods.
  • Consumption of diuretics.



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Green Health Tips - Health & Fitness News: Potassium: what it is, functions, benefits and rich foods
Potassium: what it is, functions, benefits and rich foods
Green Health Tips - Health & Fitness News
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