Potassium is a very important mineral for the proper functioning of all cells, tissues, and organs in the human body. It is also a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium. Potassium is crucial to heart function and plays a vital role in skeletal and smooth muscle contraction, making it very essential for normal digestive and muscular function.
According to American Heart Association, A diet that includes natural sources of potassium is important in controlling blood pressure because potassium lessens the effects of sodium. AHA recommends daily intake of potassium for an average adult is about 4,700 milligrams per day.
Body needs potassium to:
- Build proteins
- Break down and use carbohydrates
- Build muscle
- Maintain normal body growth
- Control the electrical activity of the heart
- Control the acid-base balance
Having too much or too little potassium in the body could lead to serious consequences.
Low potassium level is called hypokalemia, and some common symptoms would include:
- Weakness
- Fatigue
- Severe vomiting or diarrhea
- Constipation
- Muscle cramping
- Weak Muscles
- Abnormal heart rhythms
- Rise in blood pressure
High potassium level in the blood is known as hyperkalemia, some common symptoms include:
- Poor kidney function/ Kidney Failure
- Slow heart rate
- Weakness
- Paralysis
- Abnormal heart rhythms (arrhythmias)
- Nausea
Natural Sources of Potassium Rich food would include:
- Sweetpotato
- Tomatoes
- Beans and peas
- Potatoes
- Cantaloupe
- Nectarine
- Brussels Sprouts
- Avocados
- Mushroom, portabella
- Pumpkin
- Fresh fruits (bananas, oranges, and strawberries)
- Dried fruits (raisins, apricots, prunes, and dates)
- Spinach
- Carrot Juice
Natural Sources for Low Potassium Diet would include:
- Apple
- Blackberry
- Blueberry
- Grape
- Plum
- Watermelon
- Broccoli
- Asparagus
- Cabbage
- Cauliflower
- Corn
- Egg plant
- Squash, zucchini
- Ladies Finger/ Okra
Here are some very popular Potassium Rich Recipes:
- Tomato Onion Chutney | Easy chutney recipes | Restaurant style chutney
- Pumpkin Sambar Recipe, How to make sambar recipe
- Vegetable Saagu | Mixed vegetable Sagu Recipe
- Healthy and Delicious Plantain Dosa recipe
- Sweet Potato Yogurt Dip
- Doddapatre Thambuli
- Garbanzo Beans Chutney / Spread
- Potato Chaat Basket
- Rajgira / Dhantu / Amaranth Leaves Dosa Spread
- Dates and Tamarind Sweet Chutney | Sweet Chutney for Chaats
- Taro Root Fry | Taro root Palya | Kesuvina Gedde curry
- Wholesome Veggie Mushroom Curry
- Avocado Roti / Avocado chapathi Recipe (Paratha)
- Mung Beans, Methi, Quinoa Dosa | Gluten free Vegan Dosa recipe
- Mixed Bean Vegan Patties and Burger
- Split Moong Dal and Carrot Salad | Kosambari recipe
- Carrot Curry (Palya)
According to American Heart Association, too much potassium can be harmful in many older persons and those with kidney disorders. Potassium affects the balance of fluids in the body. As we get older, our kidneys become less able to remove potassium from our blood. Therefore, before taking any over-the-counter potassium supplement, consult your healthcare professional.
Please check the details at AHA.
You could also refer from Oregon State InfoCenter link for Adequate intake levels of Potassium for a good health.
