potassium is found in the form of cation in people's body. Like calcium ions sodium ions, they are electrolytes, and scientific research has found that about 98% of potassium ions in people's body are concentrated in the intracellular fluid.
When potassium ions in the body reach a certain concentration, they will participate in processes such as metabolism, electrolyte balance, blood pressure regulation, etc., so that basic life functions such as breathing, nerves, heart rate and muscle activities can maintain normal . This means that potassium ions are one of the very important stabilization substances in life.
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Why is potassium supplement important? What are the dangers of potassium deficiency?
Why is potassium supplement so important? Before understanding this problem, let’s first understand the physiological role of potassium in people’s bodies. In addition to maintaining hydroelectric neutrality of other positive particles, the concentration of is closely related to the normal growth, metabolism and enzyme effects of cells.
- potassium element plays an important role in maintaining the osmotic pressure of the cell fluid . Potassium element and sodium element interact to maintain each other, and the osmotic pressure of in and outside the cell is stable;
- potassium ions can keep the alkalinity in the body appropriately , which can effectively maintain the pH balance;
- potassium ions can keep the alkalinity in the body appropriate , which can effectively maintain the pH balance;
- The nerve and muscle system must have a certain concentration of potassium ion. can maintain normal stress effects. Too high concentration will easily enhance excitability, while too low will lead to paralysis, which will play a decisive role in the conduction impulse of the actual system and the concentration of potassium ion in the extracellular fluid;
- potassium element is also involved in the metabolic efficiency of cells. The synthesis of myoprotein and the synthesis of glycogen all require the participation of potassium element.
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What will happen if there is a long-term potassium deficiency? 6 manifestations may imply that you have potassium deficiency
Blood pressure increases
Potassium element can participate in the acid-base balance inside and outside the cells, as well as osmotic pressure balance. can also maintain the balance of sodium and potassium in the blood vessels, achieving the effect of assisting in lowering blood pressure.
If the body lacks potassium, it will cause blood pressure to rise repeatedly. Even if you take antihypertensive drugs, will easily cause blood pressure to be difficult to control.
Body weakness
This kind of physical weakness refers to muscle weakness. Sitting there, the body has no vitality, just want to make the body paralyzed, and don’t want to raise your head and straighten your chest at all. Not only is muscle weakness, is also prone to symptoms of cramps and muscle cramps.
Abdominal bloating and constipation
Potassium deficiency will not only affect the bones, but also the intestines and muscles will also be affected to a certain extent, which will bring about digestive symptoms. for example, it is prone to abdominal bloating and constipation.
cramps
The transmission of information between muscles and nerves depends on potassium, which can promote muscle contraction. If the body lacks potassium, it is easy to experience repeated cramps, and causes muscle spasms in and even causes muscle pain in people.
Gastrointestinal discomfort symptoms
Patients with long-term potassium deficiency will develop gastrointestinal symptoms , such as vomiting, abdominal distension, nausea, and disappearance of intestinal peristalsis symptoms, which is related to the impact of hypokalemia on the patient's gastrointestinal electrophysiological activities.
Abnormal heartbeat
Usually, the heartbeat frequency is regular, and there are rarely abnormal heartbeats. If you have a long time, you always feel that your heartbeats faster and more violently, you should pay more attention. It is very likely that is palpitations has come to you. After palpitations occur, most people will think of heart disease.
In fact, it is not that serious. You can first check if you have a potassium deficiency. The lack of potassium in the body will also cause palpitations and feel palpitations chest tightness .
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people are the "focus" on potassium supplementation. Don't neglect
people with indigestion
supplementation of potassium elements will help promote gastrointestinal motility, improve digestive efficiency, and help improve the symptoms of indigestion. Therefore, for patients with indigestion, can focus on supplementing potassium elements.
People with severe diarrhea
Even when urinary retention of state, the possibility of losing potassium is still very high. If diuretics are used, will lose more potassium.
The potassium absorption in people's body is mostly carried out in the small intestine. If diarrhea occurs, The small intestine cannot absorb a certain amount of potassium from food, then people's body will trigger a reaction of lack of potassium.
Those who are in a state of depression and are prone to fatigue
The body is deficient in potassium, and may also be irritable, tired, and depressed. actively supplements potassium to help actively adjust your psychology and emotions and help boost your spirits.
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Don't be afraid of potassium deficiency. 3 types of foods can help supplement potassium
avocado
avocado contains a lot of potassium, dietary fiber, vitamin B6, vitamin C, magnesium, and monounsaturated fatty acid , which can reduce the risk of metabolic syndrome and also help lose weight.
Green leafy vegetables
Green leafy vegetables contain water spinach , spinach, amaranth , kale , etc. These green leafy vegetables contain a high potassium content. Keep a vegetable intake of about 500g every day , which can fully meet the body's needs for potassium.
In addition to potassium, vegetables are also rich in other nutrients, and is of great benefit to health.
mushrooms
mushrooms not only have very high potassium content, but also rich in other nutrients, such as dietary fiber, which is helpful for improving constipation; fungal polysaccharides have antioxidant and delayed aging.
You can eat these foods often: 未分文 (potassium content up to 3106mg/100g), hazel mushroom (732mg/100g), oyster mushroom (208mg/100g).
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The more potassium supplementation, the better! How much is better to make up for?
According to the reference intake of nutrients for Chinese residents published by the Nutrition Society of my country, for healthy people, the intake of potassium is 2,000 mg per day. If you want to prevent certain chronic diseases, will intake of potassium is 3,600 mg per day;
According to nutrition surveys, the intake of potassium in our country's residents per day is only 1,616 mg, which is far lower than the intake of preventing chronic diseases. Therefore, in order to be healthier, we recommend that everyone's daily intake of potassium intake should not be less than 2,000 mg.
Conclusion: For everyone, the body is like a complex "machine". Although the potassium content is very small, it is equivalent to an important screw, so everyone must pay attention to potassium supplementation.
