What foods contain magnesium and calcium? What foods contain potassium and magnesium? Foods that contain magnesium and potassium

A lack of useful microelements often leads to disturbances in the functioning of the body, so the question “which foods contain potassium and magnesium” is more relevant today than ever. Despite the improvement in living conditions, many people today experience disturbances in the functioning of the cardiovascular system and internal organs. Most often, the cause is a lack of useful microelements. Therefore, in this article we will consider foods rich in potassium and magnesium.

The role of potassium and magnesium is often underestimated, however, they are the basis for the normal functioning of the body. A deficiency of these substances can lead to cardiovascular diseases, seizures, insomnia, hair loss, irritability and anxiety. Magnesium is the main “helper” of the heart, also helping to normalize cholesterol levels in the blood and support the functioning of the nervous system. Potassium is able to remove excess fluid from the body, speed up metabolism and fully provide the brain with oxygen. In tandem, these two microelements create all the conditions for the healthy functioning of all body systems. That is why it is important to monitor your diet and try to eat foods containing potassium and magnesium.

Foods rich in potassium

In tandem, these substances can have a complex beneficial effect on the body. However, both potassium and magnesium also have individual effects on many systems of the human body. So, potassium:

Normalizes blood pressure levels;
Reduces the risk of kidney disease;
Prevents the occurrence of edema;
Improves physical endurance.

In turn, magnesium:

Helps cope with central nervous system disorders (depression, stress);
Takes part in the synthesis of proteins, fatty acids and some hormones;
Stimulates the functioning of the gastrointestinal tract;
Acts as one of the components of bone tissue;
Strengthens the body's protective functions.

We will not consider medications that help compensate for the deficiency of these substances. It is in our best interest to know how foods contain potassium and magnesium. Let's start with foods that are rich in potassium.

All products that contain potassium can be divided into 4 groups:

Vegetables and fruits;
Nuts;
Dried fruits;
Cereals.

The daily potassium requirement can depend on many factors. This includes age, gender, and even lifestyle. For children under 3 years of age, the daily potassium requirement is 650 mg. Children from 4 to 14 years old need more potassium - from 650 to 1700 mg per day. The norm is the same for boys and girls. As for men and women, their daily requirement ranges from 1800 to 2100 mg.

The richest vegetables in terms of potassium content are potatoes, cucumbers and cabbage. It is also worth highlighting carrots, pumpkin, tomatoes and beets. For example, 1 kg of potatoes contains up to 1 g of potassium. Vegetables can be consumed both raw and boiled. As for fruits, they should be consumed only fresh. Among them, special attention should be paid to watermelons, oranges, bananas and melon.

Nuts can also be high in potassium. For example, almonds contain up to 780 mg of this substance per 100 g of product. This is followed by peanuts and hazelnuts (760 and 680 mg each, respectively). And finally, walnuts, which contain slightly less potassium - 441 mg.

Dried fruits, or “nature’s vitamins” as they are also called, can also be an excellent source of potassium. Dried apricots, for example, contain 1.88 g of potassium per 100 g of product, and raisins - 1 g.

Almost all cereals have a sufficient amount of potassium. Yeast bread will be especially useful in this regard, because yeast contains up to 2 g of potassium.

Other sources of potassium include lean meats and milk. Some types of fish also contain the microelement we need - tuna, flounder, cod, sardine. Apple and grape juice contain 120 and 150 mg of potassium, respectively.

Products containing magnesium

We continue to find out which foods contain a lot of potassium and magnesium. Next in line is the second microelement – magnesium. Here it is also worth dividing all products into several groups:

Fruits and berries;
Cereals;
Meat and dairy products;
Legumes.

The daily requirement for magnesium also depends on many factors - age, gender, health status and lifestyle. So, for children under 3 years of age, the daily requirement is from 30 to 140 mg. For children from 4 to 14 years old – from 150 to 580 mg. Girls from 15 to 18 years old are recommended to consume from 380 to 690 mg of magnesium per day, boys - from 430 to 740 mg. The daily requirement of men for magnesium is up to 760 mg, for women the norm is 660 mg.

Bananas, peaches and apricots contain approximately 350 mg of magnesium per 100 g of product. Rich sources of the substance in question among berries are strawberries, raspberries, wild strawberries and blackberries. Almost all types of cereals can be rich in magnesium. Millet contains the most of it – 289 g, followed by buckwheat – 80 mg. Bread made from wholemeal flour with bran is also very useful in this regard.

Among leguminous crops, it is worth highlighting soybeans and beans. They contain 247 and 130 mg of magnesium, respectively. Low-fat dairy products and dietary meats are also excellent sources of magnesium. However, fatty fish such as mackerel, horse mackerel and herring contain a sufficient amount of useful trace elements. And finally, up to 170 mg of magnesium can be obtained from 100 g of seaweed.

So, we found out what potassium and magnesium contain. Based on this information, we can create a complete menu that will contain sufficient amounts of the microelements we need. If potassium magnesium is present in normal quantities in food, then you don’t have to worry about your health. Remember that your health is the main part of a full life, which means it needs to be protected.

Foods rich in potassium and magnesium for the heart will help reduce the risk of cardiovascular disease. Regular intake of these macroelements into the body serves as a good prevention of arrhythmia, hypertension, myocardial infarction, and angina.

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Benefits for the heart muscle

These macronutrients provide vital functions of the heart:

are responsible for the conduction of nerve impulses, serve as the prevention of arrhythmia;
necessary for contraction of the heart muscle, therefore preventing heart failure syndrome;
maintain the tone of blood vessels, which prevents coronary heart disease and angina pectoris;
prevent blockage of blood vessels and thrombus formation, which reduces the risk of heart attack and stroke;
stimulate metabolic processes in the myocardium, which generally improves heart function.

With a lack of magnesium and potassium in the diet, the water balance of cardiomyocytes is disturbed, which leads to “swelling” and deterioration in the functioning of the heart muscle. A person experiences more frequent spasms and pain. The heart cannot relax and contract normally, causing its oxygen supply to be impaired. This leads to a lack of energy, against the background of which pathological processes begin in the myocardium.

What happens when there is a deficiency of these substances?

If there is insufficient potassium intake, the body tries to replace it with sodium, the content of which in cells is normally very low. Under conditions of potassium deficiency, sodium begins to enter cells intensively, which leads to a shift in the water balance and a decrease in the excitability and conductivity of the cell membrane. This is fraught with disturbances in the functioning of the nervous and excretory systems.

In conditions of magnesium deficiency, calcium, which is normally responsible for muscle contraction, tries to play its role. As a result, tetany develops - muscle cramps caused by constant tension.

A deficiency of macroelements for the heart is fraught with depletion of cardiomyocytes and conduction disturbances, resulting in malfunctions.

High consumption of potassium and magnesium is observed during increased physical and mental stress, and in stressful situations. The loss of macroelements from the body can be caused by gastrointestinal diseases, excessive sweating, diabetes mellitus and other metabolic diseases.

To replenish your potassium and magnesium intake, you must follow a nutritious diet that contains foods of animal and plant origin.

Food

Most foods included in the normal human diet are rich in potassium. However, its absorption can be inhibited by other macroelements, which is why the intake of potassium in the body is reduced. In addition, potassium is actively consumed by all cells of the body, as it participates in the regulation of water-salt and energy balance. To compensate for the high consumption of potassium by the body, you need to add foods containing this element to your diet:

meat products;
dairy products (not low-fat);
sea fish;
porridge, especially buckwheat and pearl barley;
jacket potatoes;
wheat bran;
vegetables high in protein: green peas, beans;
carrots, pumpkin, beets, peppers, cabbage, tomatoes, cucumbers;
greens (in particular spinach, mint, parsley);
fresh mushrooms;
fruits, especially bananas, watermelon, melon;
berries (in particular, black currants and cherries);
dried fruits (especially dates and dried apricots);
nuts (it is advisable to give preference to hazelnuts and walnuts);
Apple juice.

Potassium absorption improves when interacting with vitamin B6. The latter is found in high concentrations in meat products, cereals, potatoes, and legumes. The absorption of potassium into the blood is hindered by the consumption of alcohol, caffeine, and large amounts of sugar.

Why is potassium deficiency dangerous?

A lack of potassium in the body is dangerous and disrupts the functioning of many internal organs. The first sign of a lack of potassium in the body is muscle weakness or pain. Further, the symptoms only worsen: mental activity decreases, disruptions in the functioning of the stomach are observed, which can lead to peptic ulcers. The last thing to suffer is the circulatory system. Potassium deficiency causes a wide range of heart diseases, for the treatment of which replenishment of the deficiency of macroelements is not enough. Therefore, it is worth paying great attention to the prevention of potassium deficiency.

Magnesium is required by the body in large quantities to ensure, first of all, mental activity. You can compensate for the lack of magnesium in the body with the following foods:

products of animal origin: lean meat, eggs, milk, cottage cheese, natural yoghurts;
fatty fish: horse mackerel, mackerel, capelin;
wholemeal bread;
buckwheat and millet porridge, wheat bran;
legumes (especially white beans, soybeans);
some vegetables: potatoes, spinach, carrots;
fruits: apricots, peaches, bananas;
berries: strawberries, blackberries, raspberries;
nuts (especially sesame).

When replenishing magnesium deficiency from the diet, you should completely exclude:

alcohol;
coffee and strong tea;
butter;
baking;
sweets (except dark chocolate);
spicy and salty foods;
lard, liver, kidneys.

Most of these products slow down the absorption of magnesium in the small intestine, and tea and coffee promote excretion from the body.

The threat of magnesium deficiency

People with magnesium deficiency become irritable, complain of sleep disturbances, have decreased attention and slow mental activity. Occasionally, hair begins to fall out, and the general condition of the skin worsens. A lack of magnesium is accompanied by rapid fatigue, a feeling of anxiety, and muscle spasms are often observed. In the absence of proper therapy, more dangerous diseases begin to develop: atherosclerosis, hypertension, arrhythmia, tachycardia, myocardial infarction. This is dangerous for the heart by reducing the tone of the blood vessels, which causes the heart to contract weakly, which leads to a decrease in the metabolic rate.

The danger is that magnesium deficiency, like potassium deficiency, affects many body systems, so determining the cause of the disease is often difficult. Magnesium deficiency can be diagnosed by the presence of cramps, especially in the leg muscles. The table (Fig. 1) will show the contents of these elements in more detail.

Every person’s daily diet should contain a certain amount of micro- and macroelements to maintain a healthy state of all organ systems. Magnesium, calcium and potassium are the three “pillars” that underlie the health of the cardiovascular, musculoskeletal and excretory systems. They take part in many metabolic processes and are responsible for the beauty of skin, nails and hair. Which foods contain the most of them and what is the daily requirement of these microelements?

The benefits of magnesium, potassium and calcium for human health

Magnesium (Mg, Magnesium) is contained in the human body in the following percentage: 60% in soft tissues, 38% in bone and 2% in blood plasma. The total amount of Mg in our body is approximately 30 g. Its role is quite large:

Formation of the bone skeleton and tooth enamel (along with calcium and phosphorus).
Reducing blood cholesterol levels.
Beneficial effect on the nervous system, increasing stress resistance.
Participation in the processes of protein synthesis, glucose metabolism, phosphorus and carbohydrate metabolism, transmission of genetic information, transport of nutrients.
Removal of toxic substances.
Prevention of gallstone disease.
Improving intestinal motility, reducing the risk of gastrointestinal diseases.

One of the most important functions of magnesium in the body is to support the functioning of the cardiovascular system. In this it is closely related to other important elements - potassium and calcium.

Calcium (Ca, Calcium) takes part in the processes:

blood clotting;
excitability of nervous tissue;
metabolism;
activation of important enzymes and hormones.

Calcium in the human body contains:

in teeth and bone skeleton (1 - 1.5 kg, which is 99% of the total Ca content in the body);
in the membranes and nucleus of cells;
in tissue and cellular fluids.

Its regular use helps the body to resist allergens and reduces the risk of acidosis.

Potassium (K, Kalium) in the human body is an intracellular element and is contained in an amount of 180 g. It regulates:

Takes part in the processes:

transmission of nerve impulses;
fermentation;
carbohydrate and protein metabolism;
excretory function of the kidneys;
bowel activity;
nervous regulation of heart contractions.

Regular intake of potassium normalizes blood pressure and prevents the development of diseases of the cardiovascular system.

Daily norm

In order to maintain a healthy body, it is necessary to monitor the balance of important microelements. There are certain consumption standards that must be adhered to. For example, the amount of magnesium that comes with food or in tablets should be at least 350 mg. The recommended amount for an adult is about 500 mg. However, pregnant women are recommended to increase this figure to 1200 mg.

The calcium norm for adults and children is different, and for women during lactation and pregnancy it increases (from 1500 mg to 2000 mg). The table shows the daily norm of Ca taking into account age and gender.

The potassium intake rate is calculated individually. In this case, not only age plays a role, but also weight, gender, and amount of load. The table shows indicators only for some cases. To avoid an excess of a microelement in the body or, conversely, a lack of it, it is better to consult a doctor to calculate the individual norm.

Important! Excess potassium can be fatal! The lethal dose is 14 g, and the toxic dose is 6 g of the microelement.

What happens to the body if there is a lack of magnesium, potassium and calcium?

With insufficient amounts of essential microelements, human health deteriorates significantly. This can lead to various diseases and serious disruptions in the functioning of all organ systems. Magnesium deficiency leads to the following consequences:

The following symptoms indicate insufficient calcium in the body:

brittle nails, deterioration in the appearance of skin and hair;
frequent cramps, numbness of fingers, joint pain;
tachycardia, high blood pressure;
nervous system disorders: irritability, fatigue;
in women – heavy and painful menstruation;
in children – slower growth and muscle development.

With a lack of potassium, disruptions in the functioning of the cardiovascular system primarily occur:

arrhythmia;
failure;
seizures;
myocardial diseases;
increased blood pressure.

But the lack of this microelement affects almost all important organ systems, causing disorders:

Nervous system – depression, apathy, chronic fatigue, exhaustion.
Genitourinary system - deterioration of the kidneys, adrenal glands, infertility, cervical erosion, frequent urination.
From the gastrointestinal tract - vomiting, diarrhea, depression of intestinal functions, gastritis, peptic ulcer.
Respiratory tract – suppression of pulmonary function, intermittent, shallow breathing.

The appearance also leaves much to be desired. Lack of potassium has a detrimental effect on the beauty of hair, skin, and muscle tone. Due to a decrease in immune defense, allergic reactions, rashes, and age spots may occur.

Important! An excess of calcium, magnesium and potassium is also extremely harmful. In some situations it can even lead to death! You cannot decide to take these microelements in tablets on your own. Consult a doctor and strictly follow the rules prescribed by a specialist.

Food sources of magnesium

The most magnesium in easily digestible form can be obtained from sprouted wheat, legumes, and buckwheat. Consume pumpkin seeds, peanuts, pine nuts, almonds and cashews as snacks. Add sesame seeds and wheat bran to salads. The daily need for magnesium with a poor diet can be filled with a couple of slices of rye bread. Also sources of magnesium are chocolate, cottage cheese, sour cream, seafood, and fish.

In order for magnesium to be absorbed, it is necessary to take it with calcium in a ratio of 10 to 7.

Where is the most calcium?

The main source of calcium for adults and children is dairy and fermented milk products. Everyone knows about the benefits of cottage cheese, milk, sour cream for the condition of bones, joints and teeth. But there are other products that break all records for calcium content. So milk contains only 120 mg of Ca per 100 ml of product, while Parmesan cheese contains 1300 mg/100g, and ordinary hard cheeses - about 1000 mg per 100 g of product. Greens, cereals, legumes are also natural sources of microelements.

In order for calcium to be absorbed, vitamin D is necessary, which can also be taken separately in tablets or obtained from the daily diet. It is found in products of animal origin - milk, fish, eggs, beef and chicken liver.

Foods with the highest potassium content

The most potassium is found in greens. Make sure that your diet includes spinach, sorrel, dill, parsley, and lettuce. Potatoes, fish and dairy products are also rich in this trace element. Honey, bananas, and sunflower seeds will help restore potassium deficiency after a long workout and are good for the heart and stomach. Also, do not deny yourself citrus fruits, nuts, grapes and dried apricots (dried apricots).

When compiling your daily diet, keep in mind that you should get the predominant amount of potassium from animal products. A large amount of plant foods upsets the sodium balance in the body and promotes its excretion.

Useful food tables

If you are concerned about the health of yourself and your family, we recommend that you print out the following charts and attach them to your refrigerator door. Especially for you, we have made a selection of affordable products that contain magnesium, calcium and potassium. Using these tables, it is easy to create a daily diet rich in beneficial microelements.

Table 1. Food sources of magnesium

Product	Mg content mg/100 g
Wheat bran	590
Soya beans	250
Beef, pork	27
Chicken meat	37
Bananas	39
Rice	64
White beans	130
Groats "Hercules"	139
Almond	163
Peanut	170
Cocoa powder	414
Cow's milk	12
Whole grain white bread	92
Rye bread	70
Chicken egg	47
Spinach	58

Table 2. Foods containing calcium

Product	Ca content per 100 mg/ml
Parmesan cheese	1300
Hard cheeses	1000
Cow's milk 2.5%	120
Skim milk	125
Milk serum	80
Watercress	214
Young nettle	713
Rose hip	257
Dill	126
White cabbage	210
Milk chocolate	240
Dark chocolate	60
Dairy ice cream	140
Beans	194
Pistachios	130
Almond	250
Beans	200
Atlantic sardine	380
Crabs	100
Shrimps	90
Bran bread	50

Table 3. Foods containing potassium

Product	Content K mg per gram of product
Potato	429
Cabbage	148
Carrot	129
Beet	155
Bread	240
Soybeans	1796
Beans	1061
Peas	900
Cow's milk	127
Beef	241
Fish	162
Dried apricots	1717
Sea kale	970
Prunes	864
Walnut	474
Raisin	860
Cashew	553
Mustard	608

You can learn about the norms of potassium and magnesium in the following video:

A healthy and balanced diet cannot do without taking into account the daily requirement of essential microelements. Also, do not forget about walks in the fresh air, sunbathing, drink more fluids and lead an active lifestyle. And be healthy!

In contact with

Nowadays, more and more young boys and girls are susceptible to heart disease, suffer from arrhythmia or hypertension. All this comes from a sedentary lifestyle and poor nutrition. But there are ones that can significantly reduce the risk of heart and circulatory system diseases. They will also help in the fight against cellulite, improve your sleep and psycho-emotional state. They will remove excess water from the body.

Products containing magnesium

Do you get tired easily, are you often irritable or nervous? These symptoms may indicate a lack of magnesium in the body. Sparkling vision or dizziness, insomnia or depression. Hair loss can also indicate a lack of magic. But you can always replenish your body's supply of magnesium by eating foods containing magnesium. Different foods contain different amounts of magnesium. So, there is quite a lot of magnesium in buckwheat and millet cereals. But these products are affordable and are always available in stores! Magnesium is also found in legumes. Such as beans and peas. Tree nuts and milk powder, soy flour, wheat bran and wheat germ. Here are foods rich in magnesium. Never forget about products such as milk and eggs, cottage cheese and sour cream. Cheese also contains magnesium. Fish and seafood simply must be on your table once or twice a week. Do not neglect chocolate, in moderation.

There is no less magnesium in meat and meat products. A huge amount of magnesium is contained in beef liver. Other meats include rabbit, veal and even pork. Who would have thought, but even sausages (if made without violations) contain magnesium.

You can meet your daily requirement of magnesium by eating 3-4 slices of rye bread. But you shouldn’t indulge in bread in such quantities, because magnesium is also found in vegetables.
For vegetables, eat carrots and potatoes, white cabbage and beets, and spinach. The magnesium content in onions, both green and onions, and tomatoes is not high. But there is even less magnesium in apples and plums.

And now about the body’s daily need for magic. Pregnant and breastfeeding women need 1000-1200 mg of magnesium per day. Adults require 400-600 mg per day, and in case of deficiency, up to 800 mg. For children under 13 years of age, the magnesium requirement should be 150-300 mg.

Products containing potassium

For the normal functioning of the body's soft tissues, such as capillaries, blood vessels, and muscles, potassium is required. For the most important muscle - the heart, potassium is needed like "air". The trace element potassium is needed for the functioning of all internal organs, just as all solid organs of our body need calcium.

Potassium salts help remove excess water from our body. They relieve urine retention, which helps eliminate edema. Helps in the treatment of dropsy. By preventing sodium from accumulating in the body, potassium helps as an anti-sclerotic agent, cleaning blood vessels and cells. There is a struggle between sodium and potassium in the body. Sodium is located outside, and potassium is inside blood vessels and cells. To maintain balance, we need potassium.

Steaming helps preserve potassium in foods during cooking. Or you should try to cook foods containing potassium in a minimum amount of water. It is best to puree fruit. Since heat treatment is minimal, the potassium content is higher. There is also a lot of potassium in freshly squeezed juices. 2 glasses of such juices a day are enough for our body to receive a daily dose of potassium. And of course, don’t forget about salads. Since there is a lot of potassium in both vegetables and fruits, make vegetable and fruit salads. This diet not only contains magnesium and potassium, but will also help in the fight against cellulite. And this is so important for ladies.

The foods richest in potassium are honey and apple cider vinegar. Potassium, in excess, in milk and dairy products, fish. There is more potassium in plant foods than in animal foods. To avoid listing all foods, take a look at the table of potassium content in foods.

Eat foods containing magnesium and potassium, you will strengthen the walls of blood vessels and improve the elasticity of internal organs. Get rid of ailments such as irritability or insomnia. And overall, avoid health problems.

It is advisable to include foods containing potassium in large quantities in your daily menu to prevent a deficiency of such a valuable substance in the body. This mineral element is present in every cell, and its salts are part of intracellular fluids. That is why potassium is vital for the health of all soft tissues, including the myocardium, muscles, arteries, veins, capillaries, liver, kidneys, brain, spleen, lungs, etc.

We list the main functions of potassium in the body:

maintaining normal cell wall functions;
maintaining the required concentration in the blood of another important microelement - magnesium;
heart rate stabilization;
regulation of acid-base and water-salt metabolism;
preventing the deposition of sodium salts in cells and on the walls of blood vessels;
maintaining normal blood pressure levels;
prevention of fluid accumulation in tissues;
participation in the functions of providing the brain with oxygen molecules;
removal of decay products, carcinogens, poisons and toxic substances from the body, which reduces the likelihood of accumulation of toxins;
prevention of the development of chronic fatigue syndrome;
increasing endurance and physical strength;
strengthening the immune system;
participation in energy metabolism.

The body of a healthy person contains about 250 grams of potassium. Most of it is found in the spleen and liver. A growing child's body needs from 17 to 30 mg of potassium for every kilogram of weight.

Depending on age, body weight and physical condition, a person needs to receive from 2 to 4 g of microelement daily. In certain situations, which we will discuss separately, the potassium dosage should be increased by about 1 gram.

When does the urgent need for increased doses of potassium arise?

First of all, all athletes and workers engaged in heavy physical labor, elderly people, as well as women carrying a child need a microelement.

In such people, the cardiovascular system operates under increased load, and large portions of potassium are removed from the body due to increased sweating.

To prevent disruptions in the coordinated functioning of the myocardium and blood vessels, nutritionists necessarily advise replenishing the chemical with incoming food or taking special potassium supplements. For convenience and clarity, we have compiled a table, after studying which each of us will make a choice in favor of our favorite products.

Potassium in food, table

Natural food products containing potassium in large quantities are presented in the table in a convenient form (product - potassium content)

Product name	Potassium content in mg for every 100 g
Tea	2490
Soybeans	Before 1840
Cocoa	1689
Wheat bran	1160
Legumes (beans, peas, lentils, beans)	From 1000 to 1690
Dried fruits (raisins, dried apricots, figs, dates, prunes)	From 680 to 1000
Nuts (almonds, walnuts, pistachios, hazelnuts)	From 658 to 1025
Seeds (pumpkin, sesame, sunflower)	820
Garlic and wild garlic greens	775
Leafy vegetables (dill, parsley, coriander, spinach, sorrel, basil, arugula, lettuce)	From 307 to 798
Cereals (rye, oats, buckwheat, barley, soft wheat)	From 280 to 510
Mushrooms (white, Polish, boletus)	450
Brown rice	423
Bananas	400
Brussels sprouts, kohlrabi	375
Pomegranate	From 120 to 380
Rhubarb	225
Pumpkin and sesame oil	204
Sea kale (kelp, kelp)	150
Mango	120
Polished rice	115
Grape and apple juices	From 120 to 150
Beef, rabbit and turkey (lean)	145
Whole milk (low fat)	139
Dutch cheese, Poshekhonsky	100
Sea fish (halibut, salmon, cod, flounder, mackerel, sardine)	95

Preparations with potassium

Most potassium is present in natural form in foods. Naturally, there are many pharmacological drugs and biologically active food additives that contain potassium, but experienced nutritionists recommend that their patients ensure that they receive microelements, which include potassium, from regular food.

If additional doses of potassium are needed, doctors can prescribe the following medications to their patients: Asparkam, Foamy potassium, Potassium chloride.

What are the dangers of excess potassium (hyperkalemia)?

Everything in the body must be balanced, so both a deficiency of a macronutrient and its excess are harmful, which is manifested by the following symptoms:

excessive stimulation of the nervous system;
disruptions in the functioning of the heart muscle;
renal disorders;
increased diuresis;
discomfort in the muscles of the legs and arms.

Excessive potassium intake can cause the development of calcium deficiency, an essential micronutrient for bone health.

Only a doctor can establish hyperkalemia after laboratory blood tests. If you are diagnosed with this, you should immediately stop taking potassium supplements (if they were prescribed for medical reasons) and reduce the amount of food rich in this microelement in your diet.

What foods are high in potassium?

A lack of a microelement can provoke a violation of all types of metabolism, primarily water-salt metabolism. Because of this, the rhythm of myocardial contractions fails, which can cause a heart attack.

Jumps in blood pressure and the appearance of erosions on the mucous membranes are also possible, which can lead to the development of gastric and duodenal ulcers and cervical erosion in women.

Insufficient potassium intake is often fraught with miscarriage and problems in the sexual sphere. In children, potassium deficiency can cause growth retardation.

The main signs of potassium deficiency include:

drying of the skin;
dullness and fragility of hair;
long-term healing of existing skin lesions;
constant muscle weakness;
frequent urination;
neuralgic pain;
nausea and vomiting;
feeling of constant fatigue, weakness and drowsiness;
cramps (mainly in the calf muscles);
capillary damage;
the formation of hematomas and bruises even with minor blows;
renal failure.

To replenish potassium, it is enough to enrich the diet with the foods listed in the table. Active consumption of potassium-containing foods will lead to a rapid improvement in well-being.

Why are these elements so important?

Potassium and magnesium are the most important components both for the most important human organ - the heart, and for the functioning of the cardiac conduction system (CCS).

Main functions of the PSS:

Automaticity is the ability of the heart muscle to rhythmically excite and contract without an external stimulus, under the influence of the generation of stimuli from the nodes of the PPS.
Conductivity is the ability to conduct impulses from the point of their generation to the underlying sections along the contractile elements to the atria and ventricles.
The function of excitability is the ability to respond to endogenous and exogenous factors of irritation with the formation of active activity from a state of rest.

The correct operation of these processes is carried out due to a well-coordinated biomechanism at the cellular level between the ions of potassium (K+), sodium (Na+), chlorine (Cl-) and magnesium (Mg++).

List of foods rich in potassium

The list shows the potassium content per 100 g of product:

Dried fruits for heart health. Common representatives of healthy dried fruits are dried apricots and raisins. 100 g of dried apricots contain 1800 mg of the element, and raisins - 1020 mg.
Nuts. Hazelnuts, walnuts, peanuts, cashews, almonds - within 800 mg.
Fruits. Among them are bananas (400 mg), grapes (1000 mg), citrus fruits (200 mg).
Vegetables. The record holders are spinach (550 mg), potatoes (450 mg), mushrooms (450 mg), pumpkin (340 mg), tomatoes (230 mg).
Cereals and legumes. The absolute leader is beans (1000 mg). It is followed by: buckwheat (300 mg) and oatmeal (350 mg).
Beverages. You can highlight green tea (2400 mg), as well as cocoa and coffee beans (1600 mg).

Also check out the infographic:

A bit of medical theory

Potassium is the most important permanent electrolyte of the buffer systems of a living organism, necessary to maintain the constancy of internal homeostasis. Together with magnesium, sodium and calcium, it ensures the stability of the electrical potential in the nerves and on the surface of cell membranes, due to which muscle tissue throughout the body contracts - from the heart to the skeletal muscle.

The discord between potassium and its “comrades” is dangerous due to the destruction of water metabolism, dehydration, and hypotension of muscle tissue.

The most important biochemical function of potassium is considered to be participation in the structure of membrane potential and the distribution of this potential over the cell surface. It helps to slow down the heart rate, prevent changes to rapid arrhythmic heartbeat and, acting as the 10th pair of nerves, is involved in regulating the functioning of the heart.

In addition, it mediates vasodilation of the vessels of internal organs and constriction of peripheral arteries, which contributes to adequate blood supply to the cardiac complex.

Properties K+

Potassium is especially important because:

participates in maintaining the constancy of the internal life of the cell;
maintains water and electrolyte balance;
promotes the transmission of stimuli along nerves and the interaction of organs and tissues;
ensures the active functioning of the cell;
mediates nerve and muscle excitability and conductivity;
regulates pressure in the arteries;
participates in the metabolic exchange B-J-U.

Foods high in magnesium

The list shows the Mg++ content per 100 product:

Nuts. It is especially important to consume peanuts (182 mg), hazelnuts (160 mg), pistachios and walnuts (120 mg), and the leaders are pine nuts (251 mg).
Fruits. Watermelon (10 mg), apricot (10 mg), tomatoes (11 mg), citrus fruits (9-10 mg).
Vegetables. Pumpkin (590 mg), sesame (540 mg), seaweed (170 mg), dill (256 mg), potato (25 mg).
Cereals and legumes. Bran (440 mg), buckwheat (250 mg), barley (150 mg), beans (140 mg).
Beverages. Cocoa (245 mg), milk and dairy products (137 mg).
Dark chocolate (133 mg).

Also pay attention to the infographic:

Magnesium is a microelement that regulates the tone of cardiomyocytes (relaxation), their coordinated interaction in the generation and propagation of impulses.

Role of Mg++

We list the main properties of magnesium:

It has a protective effect on the endothelium: it protects the inner wall of the artery from damage by turbulent blood flow and during spasm under the influence of stress hormones.
It has an antiatherogenic effect, that is, it slows down the accumulation of cholesterol on a damaged vessel and the subsequent formation of plaque, which can transform into a blood clot.
Disaggregation effect: leads to a reduction in the formation of blood clots due to “thinning” of the blood.
Vasodilating effect: reduces the tone and general peripheral resistance of blood vessels, which prevents the onset of arterial hypertension and hypertension.
It helps improve insulin-dependent glucose utilization.
Strengthens the central nervous system (CNS) and develops immunity to stress. But stress is one of the predictors of the development of cardiovascular diseases), improves performance, relieves fatigue and irritability.

Daily intake of K+ and Mg++ ions for health

The daily need for potassium is 2.5 - 4.5 g, and for magnesium - 350 - 550 mg.

There are conditions when the need for elements increases:

Pathology of the gastrointestinal tract (peptic ulcer of the stomach and duodenum, gastritis, duodenitis, enteritis).
Intense physical work, systematic training.
Chronic stress, intellectual stress;
Diabetes mellitus and other metabolic disasters;
Pregnancy
When working in conditions of high humidity and temperature;
For acute coronary syndrome (ACS).

Important! An excellent option for replenishing the lack of vitamins and elements is heart paste from Academician Amosov, as well as other mixtures of dried fruits and nuts.

Also watch the video:

Symptoms of elemental deficiency

Now let's look at what happens with a chronic lack of K+ and Mg++ in the body.

Potassium deficiency

What threatens the lack of this element:

Rhythm disruptions. Blockades, extraordinary contractions - extrasystoles, paroxysmal rhythms, additional foci of excitation.
The level of blood viscosity increases, which leads to thrombosis and the occurrence of myocardial infarction, stroke, and pulmonary embolism.
The tone and elasticity of the walls of blood vessels decreases, salts and connective tissue accumulate in them, which increases their rigidity and leads to the development of arterial hypertension.
Due to salt deposition, the growth of atherosclerotic plaque progresses.
Metabolic and energy transformations in the myocardium are disrupted, leading to ischemia and muscle dystrophy.

Clinical manifestations:

Pain in the chest area.
Tachycardia.
Hypertension > 140/90 mmHg.
Poor exercise tolerance.

Magnesium deficiency

What happens when there is a deficiency of this element:

The RAAS is suppressed, leading to vasoconstriction. With prolonged deficiency, arterial hypertension develops. Timely correction of magnesium deficiency (hypomagnesemia) by including the right foods in the diet allows you to bring blood pressure back to normal; and if long-term therapy with diuretics is necessary, restore the sensitivity of receptors to the drug.
Provocation of the development of coronary heart disease due to increased concentrations of low-density lipoproteins and triacylglycerides.
Chronic heart failure (CHF) – as a result of untreated hypertension and coronary artery disease. Moreover, often the severity of CHF corresponds to the degree of deficiency: the less it is supplied, the faster the deficiency progresses and the condition worsens.
Arrhythmias. Long-term hypomagnesemia is associated with the formation of paroxysmal tachycardias, extrasystoles, atrial fibrillation, and ventricular fibrillation.
With alcohol poisoning, there is a tendency to the rapid development of myopathy, neuropathy, arrhythmias and myocardial degeneration.

Signs of excess K+ and Mg++ ions in the body

The pathological basis of hyperkalemia and hypermagnesemia is kidney disease (chronic kidney disease, nephritis), ACS (heart attack + angina) and pathological metabolic changes (gout, diabetes mellitus), or drug overdose.

Important! Rarely does excess ion concentration occur on its own.

Excess K+ Clinic

Excitation.
Adynamia.
Slowing of atrioventricular conduction.
Pericarditis (uremic).
Increased urine output.
Paresthesia of the limbs.
Sudden death of the heart.

Key Benefits of Potassium

Each time, research on this mineral confirms its vital role for humans. Time and again, scientists remind us: K deficiency leads to hypertension, stroke, diabetes, gout, osteoporosis, rheumatism, heart and intestinal pain. In medicine, there are cases where potassium deficiency provoked significant memory impairment.

Activates brain performance

K-deficiency primarily affects brain performance. This is explained by the fact that the mineral helps supply brain cells with oxygen, without which the functionality of the organ decreases sharply. The first signs of a macronutrient deficiency are rapid fatigue and inability to concentrate on important things. This condition usually continues until the potassium deficiency is eliminated.

Protects the heart from disease

Key Benefits of Potassium
How to preserve potassium in foods
How much potassium does a person need?

Adequate potassium intake will protect against the risk of heart disease and stroke. This nutrient is able to regulate blood pressure and heart rate, and therefore reduce the load on the arteries and heart muscle. It is important that many foods containing K are excellent sources of antioxidants that have a beneficial effect on the functioning of the heart and the whole body.

Strengthens muscles

Potassium plays an important role in the work of strengthening muscles. If you want to build muscles or simply maintain their health, pay attention to foods rich in this mineral. Bananas, avocados, raisins and dried apricots affect muscle condition at the cellular level. The potassium contained in them contributes to faster muscle recovery and maintains its tone.

Regulates fluid level

The daily norm of potassium allows you to maintain fluid balance in the body, and this is necessary to ensure the performance of all systems and maintain stable weight and body volume. With this ability, K is reminiscent of calcium and sodium, whose “responsibilities” also include controlling the water balance in the body.

Stabilizes blood pressure

Worried about high blood pressure? You may be lacking potassium. This macroelement is able to relax blood vessels, thereby reducing the pressure of blood flow in the arteries. Foods rich in potassium will help fight hypertension for people with diabetes who are at risk of strokes or heart attacks.

Strengthens bones

Calcium and fluoride are not the only elements important for bone health. The role of potassium cannot be underestimated. The human body is a multitude of systems and subsystems that work together. To maintain the functionality of the body, a complete set of micro- and macroelements is required. In particular, bone health depends on the balance of several minerals, including potassium. Regular consumption of foods rich in this macronutrient will protect against the development of osteoporosis.

Anti-stress mineral

The functioning of the entire body and human well-being directly depend on the health of the nervous system. Potassium will play an important role for nerve cells. Increased tension and nervousness can also be a signal of K deficiency. A lack of the mineral reduces the body's ability to fight stress, which over time can develop into hypertension and serious disorders in the functioning of the nervous system.

Speeds up metabolism

Are you strictly following a low-calorie diet, but the excess weight still doesn’t go away? It is possible that in this way the body signals about insufficient potassium intake. A lack of macronutrients slows down metabolic processes. It helps the body break down and absorb food, enhances the work of other minerals that are important for the adequate course of metabolic processes. Review your diet by supplementing it with potassium-containing foods, and weight loss will not take long.

Relieves muscle spasms

It is potassium that is the mineral, the lack of which is manifested by muscle spasms and cramps. Even the slightest imbalance of mineral composition manifests itself in pain and discomfort in the muscles.

Role for the kidneys

But the relationship between potassium and kidneys is not so simple. On the one hand, it is an important nutrient that reduces the risk of developing urolithiasis, since potassium salts can reduce acidity in the bloodstream. On the other hand, there is a category of people who are strictly prohibited from consuming potassium without medical supervision. These are people suffering from kidney failure. Due to the disease, they develop hyperkalemia, neglect of which can cause sudden cardiac arrest.

Around the world, perhaps the most famous source of potassium is the banana. Meanwhile, there are many other products in which the content of this mineral significantly exceeds its concentration in an exotic fruit.

To begin with, it is important to note that the most foods rich in potassium are fruits (especially dried fruits) and vegetables. But this does not mean that you should neglect legumes, fish and dairy foods - they also contain potassium reserves. It is important to include chard, beans, chicken eggs, spinach and mushrooms in the menu. Such a diet will supply the body with minerals in the amount of 150% of the daily requirement. Other foods rich in potassium include: potatoes, tomatoes, avocados, spinach, beans, peas, dried fruits (raisins, dried apricots, prunes), orange juice, fruits and berries (bananas, oranges, strawberries).

Considering the concentration of potassium in products, they are usually grouped into:

low-potassium (contain less than 100 mg of mineral per 100 g of product);
with an average K content (150-250 mg);
with high content (251-400 mg);
very saturated with potassium (more than 400 mg).

Table of potassium content in food Product name (100 g) Potassium (mg)

Dried apricots	1717
Soybeans	1607
Sea kale	970
Green pea	873
Prunes	864
Raisin	860
Spinach	838
Almond	750
Hazelnut	717
Lentils	672
Peanut	660
Potato	570
Potatoes baked in skins	540
Parsnip	537
Brussels sprouts	494
Salmon	492
Avocado	480
Broccoli	450
Chard	379
Banana	348
Parsley (greens)	340
Cod	340
Mussels	310
Beans	307
Apricot	305
Tuna	298
Turkey	290
Celery (root)	262
Parsley (root)	262
Beetroot (root)	259
Eggplant	238
Beet tops	238
Blackberry	233
Lean beef	325
Oysters	220
Tomatoes	213
Nectarine	203
Orange	197
Carrot	195
Figs	190
Grapefruit	184
Cauliflower	176
Zucchini	172
Strawberries	161
Raspberries	158
Cucumber	153
Strawberry	153
Melon	118
Watermelon	117

Effects of potassium on human health

Potassium is not only a chemical element from the periodic table that is studied in the school curriculum. It is also a useful substance necessary for the normal functioning of the human body.

The microelement performs the following functions:

along with sodium and chlorine, it serves to maintain optimal water and electrolyte balance;
is the main component of living cells, responsible for their integrity;
reduces the risk of heart and vascular diseases;
normalizes blood pressure;
prevents the development of cancer;
removes excess fluid from the body;
being an antidepressant, it has a beneficial effect on a person’s mental health;
eliminates waste and toxins;
responsible for the functioning of the brain, controls its supply of oxygen and blood;
promotes muscle contraction by participating in the processes of converting glucose into energy.
normalize metabolism.

The role of potassium for humans is truly great. Studies have proven that the trace element reduces the risk of early death from various causes by 50%.

Potassium intake rate

The level of a person’s need for a microelement depends on his age, state of health, and physical activity.

The daily potassium intake for children ranges from 400 mg to 4.5 g. Adults 19 years of age and older should consume at least 4.7 grams per day. substances. For breastfeeding women, it is recommended to increase the amount to 5.1 g.

The need for potassium increases proportionally with increasing physical and emotional stress, with the use of chemicals that promote excessive sweating, diuretics and tablets that remove potassium from the body.

What do we know about potassium

Potassium (K in the periodic table of elements) is a soft alkali metal. It was discovered in 1807 by the British chemist Davy. At first the substance was called potassium, but after a couple of years it began to be called by its familiar name - potassium.

Potassium is silvery-white and cannot be found in its pure form in nature; it is present only in compounds. This is a chemically active element that breaks down in air and reacts with water (an explosion occurs).

Potassium is present in compounds in the earth's crust, sea water and is present in all cells. Potassium is part of the powerful poison - potassium cyanide, and is also present in the familiar antiseptic - potassium permanganate.

This multifaceted element belongs to the structural, that is, the main elements in the human body. Potassium is a nutrient that, along with chlorine and sodium, is needed by the body in large quantities. In total, there is about 250 g of potassium in the human body.

Benefits of potassium for the body

Potassium is an essential macronutrient for the body. It is part of the cells and, together with sodium, is responsible for the water balance in the body. An important task of potassium is to maintain the pH balance of the internal environment of the body. If the body becomes acidic, potassium restores the acid-base balance.

For humans, this element performs the following important functions:

participates in the passage of nerve impulses, which ensures normal muscle contraction;
important for the heart and blood vessels - normalizes heart rhythm and blood pressure. In case of metabolic disorders, it improves myocardial function;
improves oxygen supply to the brain. Prevents stroke and depression;
normalizes the balance of fluids – tissue and extracellular;
promotes the conversion of glucose into energy;
activates enzymes;
in contrast to sodium, it does not retain, but removes fluid from the body. Is a sodium antagonist;
prevents sclerosis, does not allow sodium salts to accumulate in the vessels of the brain;
participates in the removal of toxins from the body;
regulates water-salt metabolism, prevents the formation of edema;
important for the healthy functioning of soft tissues (in blood vessels, capillaries, muscles, liver, kidneys, endocrine glands);
reduces allergy symptoms;
improves performance, prevents chronic fatigue.

The ratio of sodium and potassium in the body should be 1:2. Excess sodium is harmful to health, and the problem is solved by introducing additional potassium.

Absorption and daily intake of potassium

Potassium is easily absorbed from the intestines. Just as easily and in the same volume that was taken, it is excreted from the body in the urine.

Potassium in foods constantly enters the body, but since the element does not accumulate in the body, its deficiency often occurs. Potassium is less absorbed when you abuse coffee, sugar, or alcohol. Potassium is also less easily absorbed if there is a lack of magnesium.

It is especially important to ensure a sufficient intake of potassium in the body for athletes, those who are engaged in heavy physical labor, and also when taking diuretics.

The daily potassium requirement for adults is 3-5 g.

Causes of potassium deficiency in the body

Potassium deficiency can occur with an unbalanced diet. This is an excess of foods that contain sodium as a preservative, and excessive consumption of regular salt. With a large proportion of sodium (antagonist) in the diet, low consumption of vegetables and fruits also leads to a lack of potassium.

A lack of potassium will appear when using diuretics. The same result will occur when taking adrenal hormones. Abuse of coffee and alcohol contributes to increased removal of potassium from the body. Regular stress contributes to sodium accumulation and potassium deficiency.

Sports training and heavy physical labor lead to potassium loss through increased sweating.

Signs of potassium deficiency in the body

A number of signs and symptoms indicate a lack of potassium in the body. These are muscle weakness, fatigue, irritability, dry skin, brittle hair and nails. A lack of potassium can manifest itself in poor wound healing and ulcers of the mucous membranes (stomach ulcer, cervical erosion).

Gastrointestinal disorders such as nausea and constipation also indicate potassium deficiency. Spasms and convulsions are often observed. Another symptom is an irregular heart rhythm (arrhythmia). With a constant lack of this macronutrient, there is a risk of a heart attack. With large losses of potassium, neuralgic diseases may appear.

These are common symptoms, and if they are obvious, you should consult a doctor. Potassium preparations should be taken only as prescribed by a specialist.

Excess potassium in the body

Excess potassium in the body appears if the functioning of the adrenal cortex is disrupted or if there is kidney disease. Also, an unhealthy diet (too many foods with potassium) or an overdose of potassium-containing drugs leads to excess potassium.

Signs of excess potassium include neuromuscular disorders, heart problems, poor sensitivity of the limbs, anemia, pale skin, increased urination and sweating, and agitation. Gastrointestinal disorders such as colic, diarrhea, and constipation may also occur.

Too much potassium in the body is dangerous for heart and kidney disorders, and the risk of urolithiasis. Another consequence is the deposition of potassium salts in the ligaments.

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What foods contain potassium?

Potassium plays a significant role in the functioning of the body, and it is important that we receive the optimal amount from food. Consider foods that contain large amounts of potassium.

Potassium is available to us mainly in plant foods. We will get this element with bread, potatoes, watermelon, melon, peas, beans. Vegetables - cabbage, cucumbers, beets, carrots - will help replenish potassium reserves. These are also fruits - apples, citrus fruits, grapes, bananas and dried fruits. In addition to plant foods, potassium is found in dairy products, beef, fish, mushrooms, and nuts. Its sources include natural honey and apple cider vinegar.

Table. Potassium in food – nuts and seeds, mg/100 g

Pistachios

1025 mg.