Potassium deficiency happens due to some medical conditions like diarrhea and vomiting. The risk of heart disease, stroke, and hypertension increases when a person takes a sodium-rich and potassium deficient diet. The body required potassium can get by eating potassium-rich foods like dried apricots and kidney beans. The wellness and nutrition expert, Samantha Cassetty has medically reviewed the present article.
Potassium is fundamental for long term health. Numerous examinations have demonstrated that an eating routine high in potassium and low in sodium can diminish the danger of coronary illness, hypertension, and stroke. As four years before meta-investigation of 16 examinations found that consuming around 3500 mg per daily is associated with the most minimal danger of stroke.
On the other hand, a person is at an increased risk of these conditions and some others if the diet is highly deficient of potassium. This is called hypokalemia when low degrees of potassium is present in the blood. Also, kidney stones are caused due to low potassium because it debilitates the kidney’s capacity to reabsorb calcium, which can prompt a development that forms kidney stones.
Several conditions like constipation, fatigue, tiredness, achy or weak muscles, and cardiac arrhythmias also depend on the severity of potassium deficiency. The severe deficiency of potassium leads to the severity of these conditions.
Potassium deficiencies are rare for a healthy person but it’s necessary to get enough potassium in the diet. The National Institute of Health has made a chart that describes how much potassium quantity a male and female have required according to their age. The male above fifty years has required 3400 mg potassium and female requires 2600 mg.
The most common causes of potassium deficiency are laxatives, enemas, corticosteroids, and diuretics that can cause potassium to lose of 195 mg every day through urine.
Laurena Law tells that the sodium level gets higher in the distal tubules due to diuretics that stimulate the reabsorption of sodium in exchange for potassium that results in more loss of potassium from the blood. Some other medications like aspirin and antacids also cause the deficiency of some supplements and potassium. So if someone suffers from potassium deficiency symptoms should consult a doctor to maximize the potassium in the diet.
Dietary Guidance for Americans highlighted the potassium deficiency a public concern from 2015 to 2020 as most of the Americans can’t hit the required targets of potassium.
Some fruits and vegetables are the best source of potassium as a cup of orange juice contain 496 mg of potassium, a cup of kidney beans contain 607 mg, a medium baked potato contains 610 mg, and a half cup of dried apricots contains 1101 mg.
The founder and principal distinction of Nutrilicious, Michelle Lau finds that to meet the basic potassium needs some fruits and vegetables play a key role. These fruits and vegetables include prunes, kiwi, bananas, strawberries, avocados, apricots, beets, tomatoes, peas, leafy greens, and some meat sources like fish and beef. Potassium is also considered as a key branch of popular DASH (Dietary Approaches to Stop Hypertension) diet.
Researchers recommend that if someone feels potassium deficiency should consult a doctor to meet the potassium needs.