The daily dose of potassium that a good diet should provide is 2000 milligrams per day for adults and for growing children between 10 and 18 years of age.
Lack of potassium can be caused by kidney dysfunction, excessive sweating, high salt consumption, inadequate food intake. Furthermore, the lack of potassium can be triggered by some medicines, laxatives, hormonal dosages.
Symptoms of a lack of potassium
Among the first symptoms of a lack of potassium in the body are found: general physical weakness, malfunction of the neuro-muscular system, fragility of the bones, hypertension, even sterility. If potassium is lacking, reflexes decrease and it becomes more and more difficult to concentrate, the muscles are without tone, the kidneys are malfunctioning, the heartbeat slows down more and more, the heart struggles to pump blood. In short, these indicators are by no means to be neglected.
If the potassium level is low in adolescents, this could also cause skin problems, such as acne, for example. In old age, however, it causes dehydration.
How to make up for the lack of potassium in the body
A valid help to compensate for the lack of potassium certainly comes from food: it is sufficient to observe some small nutritional precautions and the values, if there are no genetically related problems with the assimilation of potassium, will normalize. Anyone wishing to increase the level of potassium in their blood will need to:
- Eat a lot of fresh and seasonal fruit and vegetables (especially spinach, legumes, potatoes, apricots, bananas ...)
- Avoid high salt consumption
- Avoid eating industrial sweets, products containing food preservatives, foods treated with certain agricultural fertilizers that subtract potassium from the foods themselves and deplete them
Curiosity: A baked potato with the skin alone provides 400 milligrams of potassium! If you eat 5, you are good for the whole day!
Potassium, effects of deficiency and excess
To learn more
> Symptoms, causes and remedies for potassium deficiency
> Natural potassium supplements: what they are and when to use them
> 3 centrifuges rich in potassium
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