Potassium - Benefits, Deficiency Symptoms and Food Sources

What is Potassium?

Potassium is a very important mineral for the human body. It has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues, and organs. About 95% of the potassium in the body is stored within cells, while sodium and chloride are predominantly located outside the cell. Potassium is a mineral that is involved in both electrical and cellular functions in the body.

Uses and Benefits of Potassium

Potassium is responsible for the function of cells. It has also a very effective at reducing blood pressure. Potassium is necessary for water balance and is found inside of every cell in your body. The potassium inside the cells balances the sodium outside the cells to maintain pressure and water balance in the body. Potassium is involved in the storage of carbohydrates for use by muscles as fuel. Potassium, together with sodium, helps to regulate the blood pressure and is important for the proper function of the heart and kidneys.

Potassium supplementation is effective in treatment of potassium deficiency symptoms, which include overall muscle weakness, abdominal bloating, heart abnormalities, as well as weak respiration.

Recommended Dosage of Potassium

The recommended daily allowance for potassium is 3.5 grams per day. The average American diet provides 2 to 6 grams of potassium per day. Children in between the age 9 to 12 years old can take 4,500 mg potassium daily. Children in between the age 4 to 8 years old can take 3,900 mg potassium daily, And for adult 4,800 mg potassium daily.

Deficiency Symptoms of Potassium

The symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue, and heart disturbances. As potassium is regulated by the kidneys, a renal condition could also affect the amount of potassium in the body.

Rich Food Sources of Potassium

Foods high in potassium include molasses, sweet yams, bananas, dates and figs, tomato juice, raisins, and apricots, cantaloupe, orange, almonds, fish, such as salmon, flounder, cod and sardines, meat, such as beef and chicken, dried fruit, nuts and chocolate.

Cautions and side effects of Potassium

People who have consumed an adequate amount of potassium have a lower chance getting a stroke. In addition, may prevent the development of kidney stones. If body potassium requirements are not met through diet, supplementation is essential to good health. This statement is particularly true foe the elderly, athletes, and people with high blood pressure.