Have often do you look at the mirror to see your ever growing physique?
Have you ever pondered over the several vitamins, minerals and other elements that play a pivotal role to make your body a healthy one?
Have you ever considered over the role played by potassium in your body?
You may have hardly thought about the potassium deficiency effects and the food sources rich in potassium.
Now it is the time that you become more conscious towards your health and consume food that can boost your physical and mental health.
Potassium As An Electrolyte
What will happen to your body if the cells in the body fail to function in a proper manner?
If you have ever felt the muscle weakness, muscle pain, and cramps, you may have wondered why that happened to you. Well, potassium, being one among the primary electrolytes is very essential for the proper functioning of the body.
If there is any change in the levels of the electrolytes in the body, the function of the body becomes irregular.
It is, therefore, significant that you maintain the required level of potassium in your body.
Potassium deficiency can cause several disorders in the body, and you must therefore ensure the consumption of potassium-rich foods.
Potassium deficiency symptoms
Certain symptoms can quickly make you understand the symptoms of the deficiency.
The weakness of the muscles, stiffness and ache in the muscles, abdominal cramps, palpitations in the heart, dizziness, numbness, tingling sensations and paralysis, etc. are considered to be the most prominent symptoms.
Frequent urination and extreme thirst are also known as the arch symptoms of potassium deficiency.
If you ever see such symptoms, it is the time that you become considerate towards the low level of potassium in the body. The delay in compensating the deficiency can lead you further severe disorders and diseases.
The potassium deficiency can lead to various diseases as it is one of the crucial minerals that facilitate the proper and ideal functioning of the body.
Here are the few main diseases that can be caused by the deficiency.
1. Diseases of Kidney
Maintaining the desired or required levels of electrolytes, pH levels, and fluids are very crucial for the proper functioning of the body and potassium plays very vital role in the maintenance of all these.
Without the support or help of potassium, the kidneys cannot filter the blood in a required manner.
Drastic changes in the healthy potassium blood level can land the kidneys into unsafe conditions.
2. Irregularity in the functioning of heart
It is vital not only in the functioning of the muscles but also in the functioning of the heart.
Deficiency may not instantly and directly affect the operation of the heart, but the irregular heartbeats, and high blood pressure, in the long run, may in extreme cases lead to heart attack.
3. A chronic headache or migraines
Several factors cause a headache, and potassium deficiency is one of the main factors. Due to the lack of sufficient potassium, many of the people fall prey to a chronic headache or migraines.
4. Hair loss or Alopecia
Hair loss or alopecia may not cause any physical pains, but it does affect the physical appearance and the psychology of the hair fall victims.
Hair fall or Alopecia does occur due to several factors like chemotherapy, certain drugs, fungus and lack of iron, etc.; but also, the potassium deficiency plays a significant role in making the hair fall.
Potassium deficiency may not be realized instantly, but if you take sufficient care to analyze the symptoms, you can surely identify the cause without delay.
5. Disorder of stomach and digestion system
The gastrointestinal tracts are very vital in the digestive system. The potassium deficiency upsets the stomach and also debilitates the muscles in the gastrointestinal tract.
Constipation, vomiting, nausea and bloating are its most common symptoms, and one must be quite cautious if such symptoms appear.
6. High blood pressure
An adequate amount of potassium is very much essential in the blood stream. Its deficiency encourages high blood pressure as the kidneys retain sodium and expel potassium.
The flow of blood towards heart then increases and there occurs the blood pressure. Exhaustion, dizziness, short breath and heart palpitations are the common symptoms of high blood pressure.
Its deficiency can lead to hypokalemia. Insufficient potassium is one of the causes of the degeneration of muscles and their functions.
Weakness, fatigue, cramps in the muscles and muscular pains are some prominent symptoms of hypokalemia.
If hypokalemia reaches under extreme conditions; it may further lead even to paralysis and especially when the breakage of the muscular fibers of the muscles is in excess.
8. Mental exhaustion
Bipolar disorder, irritability, swings in moods, depression and disorientation are some common symptoms of mental exhaustion or fatigue.
It is very often caused by the potassium deficiency in the body. The low level of potassium thus not only affects the muscles or other parts of the body but also affects the psychological dimension of the people.
Mental and physical health goes hand in hand, and it is significant to pay equal attention for maintaining the optimal health of both.
9. Escalation of diabetic complications
The diabetic patients are suffering from potassium deficiency normally have high levels of blood sugar. High level blood sugar then diminishes body’s sensitivity towards the insulin used for controlling the diabetic conditions.
Potassium rich diet should, therefore, be the priority for the patients suffering from diabetic conditions else the diabetic complications would escalate.
10. Skin problems
Acne, skin eruptions, blistering and dryness of skin, etc. manifest the skin problems that are caused by various factors. Potassium deficiency or the low-level potassium in the body is one of the main reasons that catalyze the skin problems.
You may not be able actually to know whether you are suffering from potassium deficiency if you do not take the help of a doctor or medical check-up. But you must certainly be careful and keen to guess by seeing or realizing the symptoms that manifest various disorders and diseases.
How to overcome potassium deficiency?
There are several ways through which you can overcome the potassium deficiency. There are various medicines, syrups and food supplements, etc. that can help you maintain the required level of potassium in the body.
But one of best alternatives that can easily and regularly compensate the potassium deficiency is the food rich in potassium.
Food is the fuel of the body, and it can fulfill all the requirements of the body. If you know how to select the food sources, you can keep yourself healthy and fit without any medication or the support and guidance of the doctors.
Here are some potassium rich source that can help you making up for the deficiency of potassium in your body.
1. Fresh Fruits
Not to worry if you are not a non-vegetarian.
Fresh fruits are considered to be one of the potassium rich sources of food, and if you consume them on a regular basis; you would never suffer from potassium deficiency. You may wonder which fresh fruits have a higher amount of potassium in them.
The list of such fresh fruits is, in fact, endless, but you can focus on the fruits that are richer in potassium than other fruits.
If you ever see the symptoms manifesting potassium deficiency; you can reach such potassium-rich fruits and raise the potassium level in your body.
2. Fresh Vegetables
There is hardly a day that passes without the consumption of vegetable. At least once or twice a day, you do eat some or the other vegetables.
Vegetables are the part of the daily diets of most of the people but not all people are aware of the vegetables that are rich in potassium.
If you or anyone of your family member is suffering from potassium deficiency, you should certainly know the vegetables rich in potassium.
There is a countless number of vegetables that contain potassium and the top in the list are green vegetables, peas, beets, mushrooms, tomatoes, etc.
Not to worry if you eat more non-vegetarian food items than the vegetarian foods. Several non-vegetarian food sources are rich in potassium.
Fresh fruits and vegetables are considered to be the best sources of potassium, but the non-vegetarian food sources to are not far behind.
Several non-vegetarian food sources are rich in potassium, but it is important to know the best ones. And among the non-vegetarian food sources rich in potassium are fish, turkey, beef, etc. is known to be top ones in the list.
You may every day take a glass of fresh juice after the morning or evening walk. But have you ever tried to think that certain juices are richer in potassium?
If not, you can now select the juices as per the bodily symptoms manifesting different disorders.
If you are facing the symptoms indicating the potassium deficiency; you can opt for prune, apricot, orange or grapefruit juices. These juices are rich in potassium and are very helpful in overcoming potassium deficiency in the body.
Most widely used potassium rich foods
Beet greens, Swiss chard, lima beans, sweet potatoes, potatoes, soybeans, spinach, pinto beans, lentils, and avocado, etc. are widely used food sources worldwide. These are very common food sources rich in potassium, and you can easily reach them if you ever desire to overcome potassium deficiency.
These food items are not only rich in potassium but also in other vitamins and minerals and, therefore, you may also find these food sources in the list of several other categories of food sources.
Consume potassium-rich foods and enjoy an ideal health
It is important and essential to know the food sources rich in potassium, but you should be aware that knowing or knowledge alone is not sufficient.
Very often it happens that despite having the knowledge, the people fail to implement certain things in life.
What is equally important here is that you become conscious towards your physical and mental health and consume the food sources that are rich in potassium.
The lack of potassium or deficiency can land you into several disorders and troubles, and therefore, you should nip the problem in the bud itself by regularly consuming the potassium rich foods.
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