What is the amount of potassium should be daily ingested
Russian experts believe the required amount of this trace element based on its molar concentration in the blood. According to them, to the child at one liter of blood should be from 4 to 5 1, 3 millimoles of potassium (i.e., from about 0 16 to 0 21 g, 1 mol since potassium is about 39 grams). At the age of 1 year to 14 years - from 3 to 4, 4, 1, 7 millimoles per liter, and in human over 14 years - 3 5 5 5 1 millimoles per liter.
US experts prefer to use a different counting system. They recommend that persons under the age of 18 years receive daily at least 2 grams of potassium, provided that they are not engaged in heavy physical labor. For people who spend a lot of energy (metallurgists loader, farmers, sportsmen, etc.), the rate should be increased according to the degree of physical load - 2, 5 and 5, 0 grams of potassium.
What are the benefits and harms of this trace element can have? With a lack of potassium person is experiencing fatigue, apathy, he snizhet immunity, worsening of the endocrine glands, kidneys, it decreases performance. Can begin disruptions in the cardiovascular, digestive and respiratory systems. Excess potassium is manifested as symptoms such as:
- Irritability;
- Anxiety;
- Muscle weakness;
- Frequent urination;
- Intestinal cramps;
- The risk of developing diabetes.
Harm to the body of potassium starts with a daily dose of 6 grams. A dose of 14 grams is considered lethal for healthy adult humans.
What foods contain the most potassium
A lot of potassium in legumes, for example, 100 grams of beans about 1,000 milligrams per 100 grams of peas - about 800 milligrams. 100 grams of wheat bread contains about 240 milligrams of potassium. A lot of potassium in foods such as:
- Raisins;
- Walnuts;
- Apricots;
- Watermelons;
- Apples;
- Bananas;
- Grapes;
- Citrus fruit;
- Kiwi.
Rich in potassium potatoes, cabbage, carrots, beets. From animal foods high in potassium in beef - about 240 milligrams per 100 grams, some types of marine fish (about 160 milligrams per 100 grams), milk (about 150 milligrams per 100 grams).
Potassium from food, almost completely absorbed by the body - from 90% to 95%.
It is desirable to introduce into your diet animal foods rich in potassium, since plant foods contributes to removal from the body of another essential trace elements - sodium. Also in the product contained some potassium phosphate (E340), which is used as an acidity regulator.