Essential for the body’s proper functioning, potassium ensures heart and muscle health. In this article, we explain how to increase your potassium levels if you’re suffering from a deficiency!
A mineral present in large quantities in our bodies (between 130 and 140 g), potassium plays an essential role in heart, muscle and bone health, as well as in kidney function.
Its intake, mainly from the diet, helps balance high levels of sodium (salt), which can be responsible for high blood pressure. For an adult, potassium levels of between 3.5 and 5 mmol/l are recommended.
How do you recognize a potassium deficiency?
Known as hypokalemia, low potassium levels can be caused by medication (antibiotics, laxatives, diuretics, heart medication), kidney disease, inflammation, intestinal disease, excessive sweating or nutritional imbalance.
It manifests itself as :
- fatigue,
- heart rhythm disorders,
- muscle cramps and spasms,
- digestive disorders (nausea, bloating, constipation, vomiting),
- back pain,
- frequent urination.
If you suffer from these symptoms, it’s advisable to consult a doctor as soon as possible.
How do you detect low potassium levels?
In case of deficiency, a potassium-rich diet should be adopted.
They are mainly found in :
- fruits (banana, cantaloupe, pomegranate, papaya, apricot, nectarine, kiwi, pomegranate, avocado, ginger, tomato, orange, grape, strawberry, guava, mango, persimmon)
- dried fruit (dried bananas, dried apricots, dates, prunes, raisins)
- oleaginous fruits and seeds (flax, chia, almonds, walnuts, hazelnuts, peanuts)
- vegetables (beet, carrot, squash, pumpkin, potato, sweet potato, parsnip, yam, gherkin, spinach, artichoke, garlic, mushroom)
- legumes (white beans, lentils, chickpeas, split peas)
- chocolate, chocolate powder, chicory, molasses, coffee powder
- spices and herbs (cumin, turmeric, cinnamon, curry, ginger, pepper, parsley, basil, oregano)
- wholegrain cereals (wholemeal bread, wheat yeast, quinoa)
- dairy products (milk, semi-skimmed milk, yogurt)
- fish and se afood (salmon, tuna, clams, sardines)
- meat ( beef, pork, chicken, lamb)