Millions of people don't get enough of a crucial mineral for the body - potassium - which can reduce the risk of heart attack and stroke. Experts warn that many people are deficient without even realizing it.
In addition to the long-term consequences for the heart and blood vessels, low potassium levels can also explain some unexplained symptoms, such as low mood, dizziness, or constipation.
According to researcher John Young from Teesside University, potassium deficiency is quite widespread. This is mainly related to poor diets, rich in highly processed foods and high in salt, as well as a lack of awareness. In most cases, unless the level is very low or there are no serious problems with the heart or kidneys, the deficiency is not diagnosed.
Why is potassium important?
Potassium plays an essential role in several important body processes:
transmission of nerve signals
muscle contraction
maintaining normal heart rhythm
It also helps regulate blood pressure by counteracting the effects of sodium and helping the body excrete excess salt. This mechanism is linked to a lower risk of heart attack and stroke.
Symptoms of potassium deficiency
When the deficiency is mild, symptoms may include:
muscle cramps, especially in the toes
constipation
nervousness or tension
headache
In more severe cases, symptoms may include:
confusion or impaired consciousness
depressive mood
irregular heartbeat
digestive problems
difficulty breathing
Severe potassium deficiency is known as Hypokalemia.
How much potassium should we consume?
According to recommendations from the World Health Organization and the NHS, adults should get around 3,500 mg of potassium per day.
However, data from a national nutrition survey in the United Kingdom shows that:
about 10% of men
about 24% of women
do not reach this recommended level. Also, about a third of adolescents are deficient in this mineral.
Studies have shown that increased potassium levels in the blood are associated with a reduced risk of heart disease of up to 24%, while diets rich in potassium can reduce the risk of stroke by about 20%.
Foods rich in potassium
Many people immediately think of bananas, but they are not the only source, nor are they the richest.
For example:
one banana contains about 500 mg of potassium
half a baked potato contains about 600 mg
one cup of fresh spinach about 450 mg
Other foods rich in potassium are:
spinach
baked potatoes with skin
the beans
kosi
fruit juices
toni
green leafy vegetables
A simple combination like baked potato with beans can be a very good source of this mineral.
Are supplements needed?
According to experts, it may be difficult for some people to achieve the necessary amount from food alone, so supplements or multivitamins containing potassium can also be used.
However, people with kidney disease should be careful. The kidneys are responsible for removing excess potassium from the body through urine, and if they are damaged, a dangerous buildup of this mineral can occur.
When you should consult a doctor
If you experience symptoms such as:
chest pain
dizziness during light activities, such as climbing stairs
then you should consult a doctor. In most cases, however, the symptoms are a signal that the diet needs to be improved.
Recent studies have also shown that a diet rich in foods such as bananas, avocados and spinach can reduce the risk of heart failure and death from cardiovascular disease by almost a quarter. /GazetaExpress/
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