From muscle function to energy metabolism, understand the importance and sources of potassium.
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Potassium is one of the nutrients required in the highest amounts daily by the human body, with a recommended intake of approximately 4700 mg . It plays a crucial role in maintaining cell function, nerve conduction, and muscle contraction.
Functions of potassium: Energy pump in cells
Potassium and sodium work together in the "sodium-potassium pump" to help maintain the balance of fluids and electrolytes inside and outside cells, and to maintain the normal contraction and relaxation of muscles and nerves. Potassium deficiency or excess can both affect this mechanism.
Symptoms of low and high potassium levels
- Hypokalemia : constipation, muscle cramps, fatigue, weakness, low mood, and even hallucinations or depression.
- Hyperkalemia : Diarrhea, muscle numbness, and pain, but it is extremely rare in everyday life.
Normally, potassium in the blood accounts for only 2% of the total body mass , with most of it stored inside cells. If kidney function is normal, excess potassium will be naturally excreted, so dietary high potassium levels are extremely rare.
Common causes of low potassium
- Use diuretics or steroid medications
- Magnesium deficiency (magnesium is closely related to potassium)
- Severe trauma or surgery
- Chronic stress or adrenal dysfunction (such as Addison 's disease)
Plant-based potassium sources
Plants are rich in potassium, for example:
- Beetroot leaves ( 1300 mg/cup)
- Swiss chard ( 900 mg/cup)
- Spinach ( 840 mg/cup)
- Avocado ( 500–700 mg/piece)
- Beetroot ( 520 mg/cup)
- Lettuce salad ( 350–500 mg/cup)
However, some vegetables (such as beet leaves and spinach) contain high levels of oxalate, which may affect absorption.
Potassium sources in a full-meat diet
Even without eating vegetables, you can get enough potassium by choosing the right foods:
- Beef bone broth : Approximately 500 mg/cup
- Beef ( 100g ) : Approximately 350mg
- Octopus ( 100g ) : Approximately 650mg
- Salmon ( 100g ) : Approximately 300mg
- Chicken ( 100g ) : Approximately 300mg
- Egg ( 1 ) : Approximately 63 mg
- Beef liver ( 100g ) : Approximately 125mg
Since meat eaters typically consume large amounts, their overall potassium intake can easily meet the recommended levels.
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Conclusion: Maintaining a balance is crucial; potassium and sodium are both indispensable.
The human body needs the correct potassium-to-sodium ratio, ideally 2 : 1 (potassium:sodium) . A diet consisting entirely of meat, fish, and bone broth can still maintain sufficient potassium levels by choosing nutrient-rich sources. The key is to make diverse choices to ensure smooth cell function and adequate energy.
YouTube source: https://youtu.be/TXcyPo7fHhk
YouTube Column: Dr. Berg's Chinese Health Knowledge
