Potassium Benefits and Potassium-Containing Foods

Potassium, the most important mineral for a healthy life, is the third most important mineral found in the body after calcium and phosphorus.

Potassium, which functions inside cells, regulates muscle contractions and heartbeat. Potassium, a mineral that prevents high blood pressure, reduces the risk of stroke by half by lowering blood pressure.

It is an important mineral for a healthy nervous system and regular heart rhythm. Together with sodium, it controls the body's fluid balance. It is important in intracellular chemical reactions in the body and in regulating nutrient transport between cells. These functions decrease with age.

Foods containing potassium can be listed as dairy products, meat, fish, poultry, legumes, vegetables, and fruits. Apricots, avocado, banana, fig, sweet potato, pine nuts, dates, melon, tomato, mushroom, black plum, red and green lentils, raisins, dried fruits, nuts, brewer's yeast, pumpkin, potato, garlic, and legumes contain high amounts of potassium.

Kidney disorders, diarrhea, diuretics, or medications used to cleanse the intestines disrupt potassium levels. Smoking and caffeine consumption also reduce potassium absorption. Deficiency is seen in those who are constantly dieting. Potassium deficiency occurs as a result of excessive sweating. Potassium deficiency is a common problem among those who exercise and those who strain their bodies to lose weight.

Research has observed that amateur athletes have potassium levels at the lower limits. Problems such as muscle twitches, muscle cramps, and fatigue can be caused by potassium deficiency. Since potassium deficiency can be seen in people on very strict diets, research has also revealed the risk of heart attack. Foods containing potassium should be consumed raw; cooking results in a large loss of these vitamins. To fully obtain potassium from seed foods, they should be consumed by chewing very well.

Other Problems Seen in Deficiency

• Inner ear problems
• Muscle contraction and cramps, muscle weakness
• Muscle tears
• Inability to relax smooth muscle
• Decreased tendon reflexes
• Nausea, vomiting
• Gas
• Constipation
• Heart enlargement, heart rhythm disorders
• Slow, irregular pulse
• Low blood sugar
• Very high, very low blood pressure
• Edema (fluid retention in tissue)
• Exhaustion
• Mood disorders
• Depression, irritability, itching, vomiting
• Fatigue
• Loss of consciousness leading to coma
• Shortness of breath, bluish color change in skin and mucosa

Excess

• Heartbeat disorder
• Tinnitus
• Hallucination, abnormal sensations
• Kidney damage
• Cardiological disorders

Foods Containing Potassium

Rosehip seeds contain potassium. Dairy products are also among potassium sources.