Potassium, an essential nutrient for daily health

Potassium or potassium is an important nutrient that is consumed daily by the body. Every day, humans need 100 milligrams of potassium to support the body's activities. What are the important benefits of potassium for the body? What if the body lacks these nutrients?

What foods are high in potassium?

You can get enough potassium in a day from foods such as:

• Potato
• Fish
• Banana
• Avocado
• Cucumber
• Sweet potato
• Pumpkin
• Mushroom
• And green leafy vegetables.

According to the Nutritional Adequacy Rate regulated by the Indonesian Ministry of Health, the following is the potassium intake that must be consumed per day:

1. Age 0-1 years need 500 mg-700 mg
2. Children 1-6 years of age need 3000 mg-3800 mg
3. Children 6-12 years of age need 4500 mg
4. Meanwhile, adolescents and adults need 4700 mg

What are the benefits of potassium?

Consuming enough potassium every day can reduce the risk of dangerous diseases by 20 percent. Diseases that can be avoided include stroke, high blood pressure, bone loss, and kidney stones. The main functions of potassium in the body also include regulating fluid balance and controlling electrical activity in the heart and other muscles.

1. Maintain fluid balance in the body

The water content in the body is about 60 percent. About 40 percent of water is in cells, which is also known as intracellular fluid (ICF or Intra Cellular Fluid). Then the remaining 20 percent is found outside the cells such as in the blood, spine, and is referred to as extra cellular fluid (ECF or External Cellular Fluid).

It should be noted that the amount of water in this intracellular fluid is influenced by the amount of electrolytes from potassium and sodium. Potassium or potassium is the main electrolyte in ICF which can determine the amount of water in the cells. In contrast, sodium is the main electrolyte in ECF that determines the amount of water outside the cell.

The amount of electrolytes in each fluid outside and in the cell must be the same and balanced. However, when the amount of electrolytes in the cell fluid is not evenly distributed, one of the fluids from outside or from within the cell will fill in to the less fluid to equalize the amount.

The risk is, this can cause cells in the body to shrink when the water in these cells moves out. Sometimes cells also swell and burst as water moves into them.

That is why it is important to ensure that you consume a balanced intake of potassium and sodium. proper electrolytes, including potassium. If there is no balance in the body's electrolyte fluids, this can lead to dehydration, which in turn affects the heart and kidneys.

2. Good for the body's nerve function work

The nervous system in the body sends messages between your brain and your body. These messages are conveyed in the form of nerve impulses. One example of the function of nerves is to help realize the contraction of the body's muscles, for the heart to beat, and many other functions.

These nerve impulses are generated by sodium ions moving into the cell and potassium ions moving out of the cell. The movement of these two ions can change the cell voltage to activate nerve impulses. When the level of potassium in the blood decreases, the body's ability to produce nerve impulses decreases as a result.

3. Prevent stroke and heart disease.

Stroke occurs when there is a lack of blood flow to the brain. Research from the University of Naples Medical School has found that eating potassium-rich foods can help prevent strokes.

In the study, it was found that of 128,644 participants, those who consumed more potassium had a 24% lower risk of stroke and heart disease than people who ate the least potassium.

4. Maintain bone health

Osteoporosis is a condition caused by bone loss caused by low calcium levels in the body.

Interestingly, research from the Medical and Veterinary Institute in Adelaide, Australia, shows that eating foods high in potassium can help prevent osteoporosis by reducing calcium lost in the urine.

This statement is also reinforced by research from England which examined 62 healthy women aged 45-55 years. It was found that women who ate a high potassium diet had a high bone mass density. Therefore, potassium is important enough to support bone health now and in old age.

What are the risks if the body lacks or has excess potassium?

Risk of excess potassium

Although it is mandatory to consume potassium daily, if consumed in excess, it can cause hyperkalemia. The level of potassium in the blood is normally 3.5 to 5 millimoles per liter (mmol / L).

If the potassium level in the blood is above 7.0 mmol / L, this condition can be very dangerous. The following are symptoms of hyperkalemia:

• Often feel nauseous
• Fatigue
• Muscle Weakness

In addition to these symptoms, hyperkalemia can lead to serious complications, such as life-threatening heart rhythm changes or cardiac arrhythmias. Extreme potassium levels in the blood can make the heart stop beating, causing death.

Risk of potassium deficiency

Potassium deficiency in medical terms is called hypokalemia. This condition occurs when the potassium level in a person's bloodstream is below normal limits. Under normal conditions, the potassium level in the blood ranges from 3.5 to 5 mEq / L. However, if the potassium level in the blood is less than 3.5 mEq / L, you can be diagnosed with hypokalemia.

Here are the symptoms if you have hypokalemia:

• Weak, tired and lethargic
• Often experience muscle cramps
• Stomach ache
• Tingling and numbness

There are several conditions that can cause a person to be deficient in potassium. For example, a person experiences simultaneous vomiting and diarrhea, sweating too much, is addicted to alcohol, and uses excessive laxatives.

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