Written
by Elea Carey
Medically
Reviewed by Peggy Pletcher, MS, RD, LD, CDE
Potassium is a type of mineral called an electrolyte. Other
electrolytes include sodium, calcium, and magnesium. Electrolytes carry an electric
charge, and control the electrical activity of your body, including the heart.
They also affect your hydration and muscle function.
Potassium is critical to your body’s functions, and without it you can
have serious health problems. Your body needs potassium to break down and use
carbohydrates and proteins. It’s also used to help build muscles.
A healthy adult needs 4.7 grams
of potassium a day.
Low potassium is called hypokalemia. The symptoms include severe muscle
fatigue, feeling weak, and muscle cramps. If you’re on a diuretic medication
that causes your body to lose too much potassium and you have any of theses
symptoms, you should call your doctor immediately. Potassium affects the
function of all your muscles, most importantly your heart muscles. That means
low potassium can lead to heart arrhythmia or attack, especially in those who
already have heart problems.
What Causes Low Potassium?
Some chronic conditions can cause low potassium levels. So can vomiting
and diarrhea, along with long-term kidney disease, alcoholism, and eating
disorders like bulimia, which involve forced vomiting and excessive use of
laxatives.
Because of this, over-the-counter fluids recommended for people with
vomiting and diarrhea usually contain potassium, as do many sports drinks,
which are also sometimes suggested to help with those symptoms. As mentioned earlier, you might also
experience low potassium if you take diuretics for a medical condition. In that
case, your doctor may prescribe potassium-sparing diuretics to prevent
potassium loss.
If you have to go to an emergency room because of low potassium, you
could be given fluids containing electrolytes or intravenous potassium. Non-emergencies
can be treated with supplements, but talk to your doctor before you take them.
The supplements don’t interact well with some medications, and your problems
could be solved by a simple change to your eating habits.
Eat Your Way to Better Potassium
Levels
Luckily, potassium is found in lots of foods you eat every day!
Fruits:
Bananas contain a healthy dose of potassium, and some say bananas can
help you avoid muscle cramps. Up your banana intake with a banana-walnut
smoothie or some delicious paleo-friendly banana bread. Oranges are another
good source, as are mangoes, kiwis, apricots, dates, and avocado.
Vegetables:
Vegetables that are high in beta-carotene also tend to contain a lot of
potassium, like carrots, sweet potatoes, and red peppers. What a perfect excuse
to try this recipe for sweet potato and red pepper soup
Fish:
The sea is another great source of potassium. Sardines contain plenty
of it, with 365 mg per can. If you need convincing about the salty critters,
this flavorful recipe for Persian sardine sabzee will blow your mind. Salmon is
also a great source of potassium; one fillet contains about 1.94 grams. In this
recipe, the already heart-healthy fish is steamed to keep added fat low and
hold in flavor. Serve with a tomato and red pepper salad for a light, colorful
meal.
Meat:
Grilled steak can be a healthy part of getting enough potassium,
especially when combined with tomatoes, leafy greens, and peanuts like in this
Thai recipe.
The Takeaway
The bottom line is that potassium is essential for good health, and it’s
pretty easy to get enough of it with a healthy diet. Sudden onset of low
potassium symptoms should concern you, especially if you are on certain
diuretics or have lost fluids through vomiting or diarrhea. If you experience
ongoing symptoms of low potassium, see your doctor for a blood test and
treatment recommendations.
http://www.healthline.com/health/food-nutrition/how-to-avoid-a-potassium-deficiency#2
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