Potassium in foods that form the basis of a healthy diet

The chemical element of potassium, found in nature exclusively in conjunction with other elements, plays a crucial role in the functioning of living organisms. Potassium is the most important component of the cytoplasm, and its concentration in the intracellular fluid is maintained at the same level. When, as a result of the functioning of cells, the excess of potassium leaves one of them, the so-called sodium potassium pump "turns on". The sodium and potassium contained in the intercellular fluid are functionally interrelated and perform the following functions:

• Create conditions for muscle contractions;
• Support osmotic blood concentration;
• Provide acid-base balance;
• Normalize the water balance.

The organism of an adult person is required daily to receive from food 1800 - 5000 mg of potassium. The need for this macronutrient depends on a number of factors, such as body weight, physiological state, level of physical activity and climate. Potassium in foods, more precisely its quantitative content, should be increased with the use of diuretics, profuse sweating, diarrhea and vomiting. The lack of potassium in the human body can lead to muscular dystrophy, muscle paralysis, impairment of the transmission of the nerve impulse, interruption in the work of the heart, slowing the growth of the body, as well as impairing sexual functions.

The content of potassium in the products included in the daily diet is presented in the table below, the data of which are the averaged values obtained as a result of numerous studies of samples taken from different places.

Also contains potassium in products that are not included in the table. Beans and beans, which are a source of vegetable proteins deserve special attention. Beans occupy a leading position in many national cuisines, and hundreds of their varieties are grown around the world. The leader among leguminous cultures by dietitians is white bean, a 100-gram portion of which gives the body 561 mg of potassium, which is 16% of the daily norm.

A reliable source of potassium is dried fruits (dried apricots, figs, dates, prunes), cereals, potatoes, many fresh fruits and berries (bananas, kiwis, avocados, melons, cherries, black currants, blackberries, gooseberries).

You can not ignore the fish, some species of which can significantly affect the satisfaction of the body's need for potassium. For example, a 100-gram portion of salmon will provide 534 mg or 15% of the daily norm, and a similar portion of halibut, tuna, mackerel, herring, cod, sea bass or trout - 11% of the daily rate.

In the table "Potassium in products containing the greatest amount of this macronutrient" there is no product-champion in potassium content. They are dried tomatoes, containing in 100 grams of the most valuable product 3 400 mg of potassium.