Are you getting enough potassium for your body? You can determine the answer if you are familiar with this food element. But the sad thing is, not many people don’t know very well about it, and they’re not even sure if they are getting enough of it to ensure good health. If you are one of these people who have little knowledge about potassium, don’t worry. This article will equip you with the important information you need to know about it.
You don’t hear a lot about potassium, do you? Just the same, you don’t hear of it frequently, as well. This should not be the case because you should discover a lot of information about it since everybody needs potassium. This is essential too, for muscle strength, proper functioning of nerve, and above all, a healthier cardiovascular system.
5 Signs of Not Having Enough Potassium
You may be getting the right amount of potassium of about 3,500 mg each day. However, there is still a possibility that you have a potassium deficiency. Here are 5 signs to watch out to confirm you need more potassium in your body.
Nutrition expert Janet Brill says that “potassium is helping to relax the blood vessels.” If there is not enough of it, they can turn constricted, causing the blood pressure to rise. If you’re not sure about the frequency of checking your blood pressure, you can initially seek medical advice. Your doctor will tell you how often you should check your blood pressure.
- Too Much Processed Food Consumption
Eating too much-processed foods is almost a confirmation that your body is getting low potassium. This is because of all the sodium frozen meals, crackers, and chips have. You will see the content in the food label of what you’re eating.
- Weak and Crampy Muscles
Potassium intake helps in the smooth contraction of the muscle, so when there are low levels, you are likely to experience spasms and aches.
- Palpitations for No Reason at All
Don’t you find it alarming when you feel sudden pounds in your heart? Or, you’re having palpitations for no reason at all? This is yet another reason for not having sufficient potassium.
- Feeling of numbness
This nutrient can help keep your nerves healthy. Without it, you’ll feel irritating needles and pins sensation.
Potassium-Rich Foods that Contribute to Your Health
Foods that are rich in potassium are very important in any balanced diet. Research on health and nutrition has it that potassium lowers blood pressure in a person suffering from hypertension. This has a chance as well, to reduce your risk for stroke if you have some apprehensions about it. Here are some of the foods guaranteed filled with potassium:
Fresh tomatoes are rich in potassium, and you get even more, in other forms such as tomato sauce, sun-dried tomatoes, and tomato paste. Among these three, sun-dried tomatoes are the richest in potassium-containing over 1,800 mg per cup or an average of 50% of the daily recommended amount.
- Fresh fruits like bananas, kiwi, and cantaloupe, among others.
Of all these fruits, bananas are the most popular when it comes to potassium content. Ensure a high-energy healthy snack with them. They are excellent sources of Vitamins B6 and C, and fiber, too.
- Avocado for any meal of the day
If this fruit is not a staple or always present at home, you better start including it in your ‘to-buy’ list. One avocado contains 975 mg potassium, so this is sure to give you enough amount that you need.
- Yogurt and milk
Check out the nutrition facts label of these two, and you will discover their potassium content. Indeed, dairy products can add the said mineral, as well to your daily diet. Nutritionists claim that “one cup of whole milk has more than 300 mg of this mineral, while the same amount of nonfat milk has nearly 400 mg.”
- Dried fruits for a snack
Specifically, figs, peaches, and apricots are rich in potassium, and they also satisfy the craving for sugar. Among the three dried fruits, apricots are the most beneficial because they are dry or dehydrated. These characteristics cause the levels of nutrients to become more concentrated.
After reading this article, you probably already know if you have high or low potassium. The signs you read above are clear for you to assess your health. If you feel a number or two of the signs, then, you need to see a doctor for thorough checking. Some people are not that confident to face and talk to the doctor. If you are one of them, it’s okay. You can do some preparations before your check-up.
Why not try changing your eating habits? If you haven’t been eating potassium-rich food yet, now is the perfect time to add it to your diet. We’ve given you the Top 5 foods that will provide you with an adequate amount of potassium. The next step is for you to make a move.