Potassium is representative of the mineral family called electrolytes. According to many doctors and nutritionists, it is the most important electrolyte, that comes in two forms: positively (K+) and negatively charged (potassium cation: K-).
The required daily intake, which varies from 4700 milligrams to 6000 milligrams, in my humble opinion represents a real problem. People, especially those that live in cities are limited to vegetables whose growth has been controlled and monitored by GMO-friendly companies. You can't find the elderly selling their homegrown vegetables in New York City, can you?
That is an issue for two reasons: first, GMOs are cancerogenic, and the second is that such vegetables are quite expensive, so most people lack the funds to consume "healthy" food on a daily basis. In fact, it is way cheaper to eat a few hamburgers and/or hot dogs than a few cups of salad.
If you're having such dietary habits, you're most likely deficient in this immensely important mineral. "Essential", 'cause your body needs it to remain alive.
According to Dr. Eric Berg, there are "sodium-potassium pumps" (metaphorically speaking) in our bodies that generate electricity, for things to be able to go through cells. There are between 800 000 and 30 million of those "pumps". 1/3 of energy we intake through food goes to those "pumps". There is another potassium "pump" in the stomach, that allows the acid to be created in order to digest food. Such "pumps" can also be found in muscles and the nervous system. Approximately 60% of the energy we intake goes to the "pumps" in the nervous system. Isn't that incredible? Therefore, these "pumps" are essential for the exchange of nutrition, yet, they consist partially of potassium. Here are some tasks mentioned "pumps" have to accomplish:
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charge cells (electrically)
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help muscles contract to relax (if these pumps aren't working, calcium is not going to relax muscles, and you will experience muscle cramps)
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control the transport of calcium
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nerves need those pumps to conduct electricity (signals)
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the hydration of the body is controlled by those pumps
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creation and maintaining of the overall physical energy
Here are some symptoms of potassium deficiency which is very common these days:
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fatigue
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muscle fatigue (lack of endurance even to climb up the stairs)
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arrhythmias & alterations in heartbeat problems (skip beats, etc.)
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fluid retention
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the acid required for the digestion of food (especially proteins and absorption of minerals) can't be produced
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high blood pressure
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poor reflexes
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nervous disorders
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respiratory failure
Here are some reasons (and ways) of potassium deficiency:
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as mentioned earlier in this article, the reason number one is diet!
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vomiting & diarrhea
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stress caused by surgery may dump levels of potassium
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consumption of sugar
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consumption of salt
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consumption of alcohol
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ketogenic diet
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prolonged fasting may also cause a deficiency in potassium because it is not one of those minerals that are being stored in the body
Low Potassium Levels (Hypokalemia) VS High Potassium Levels (Hyperkalemia)
Approximately 98% of the potassium in the body can be found within cells. Red blood cells contain approximately 450 milligrams of potassium per 100 milliliters of blood, therefore, it is a decent indicator of potassium levels.
There are two conditions we should be careful of, and those are low & high potassium levels.
*Severe potassium deficiency (Hypokalemia) may cause arrhythmias, muscle weakness, and even glucose intolerance. Even a slight potassium deficiency may cause health problems, such as high blood pressure, increased risk of kidney stones, and increased salt sensitivity.
People with eating disorders (such as bulimia, anorexia, etc.) are highly exposed to this issue. Other reasons for hypokalemia can be found in a previous list of potassium deficiency causes, however, I'd just like to mention two more reasons: the consumption of products with laxative effects (such as chewing gums), and elevated cortisol levels.
*High potassium levels: in general, such cases are very rare. They occur in people with chronic kidney diseases, due to which they're unable to filter out potassium. Other reasons for this kind of issue may be caused by blood pressure medications, beta-blockers, tumor lysis syndrome, rhabdomyolysis, pseudohyperkalaemia, and thrombocytosis. The last cause I will mention is Addison's disease (adrenal burnout).
Here are some signs of hyperkalemia:
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palpitations
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muscle weakness
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shortness of breath
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malaise
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chronic fatigue
in general, you don't need to worry about hyperkalemia, unless you're intaking from 8000 to 10 000 (and more) milligrams of potassium per day. Keep in mind those are extreme doses, and can hardly ever be reached without supplements. Your potassium levels will be perfectly fine if you stick to good-old natural products (vegetables, fruits, and meat).
The RDA (recommended dietary allowance, or the recommended daily intake value) varies. It depends on age, gender, weight, etc., however, I found the following information in the work by Cogswell, called "Sodium and potassium intakes among US adults":
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children 1-3 yrs 3.0 g
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children 4-8 yrs 3.8 g
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children 9-13 yrs 4.5 g
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males 14-70+ yrs 4.7 g
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females 14-70+ yrs 4.7 g
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pregnancy 19-50 yrs 4.7 g
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lactation 19-50 yrs 5.1 g
The most common potassium-rich foods belong to the following categories: fish, fruits & vegetables! Here are some of them:
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beet greens (800-1300mg per 100g)
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salmon (550-650mg per 100g)
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beans, especially white and lima beans (450-600mg per 100g)
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avocado (400-475mg per 100g)
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potato (500-550mg per 100g)
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squash (400-450mg per 100g)
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banana (300-350mg per 100g)
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tomato (200mg per 100g on average)
I hope you enjoyed reading articles about four essential minerals and found them interesting. Currently, I am researching one electrolyte that has the ability to spiritually awaken every individual. It belongs to the group of superconductors, which probably makes him the best and most potent electrolyte in the world.
Have a great day!
Very truly yours; Gemstone ✌đ
Originally posted here: https://hive.blog/hive-174578/@emstone/the-importance-of-potassium-and
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