Symbol = K, Atomic Number = 19, Atomic mass = 39.0983 amu.
It is a soft Silvery-white alkali metal. It is the seventh most abundant and makes up about 1.5 % by weight of the earth's crust.
It was discovered in 1807 by British scientist Sir Humphry Davy.
Potassium, Sodium & Chloride are electrolytes because they conduct electricity when dissolved in water, these minerals work together closely. About 95% of the potassium in the body is stored within cells, while sodium and chloride are predominantly located outside the cell.
Cooking causes Potassium loss up to 56% (may vary).
Potassium is known to decrease the excretion of Calcium. As a result, increasing the amount of potassium-containing foods in your diet may be helpful in maintaining the density and strength of bones.
Health Benefits
It prevents Stroke, maintain Blood sugar, maintains Muscle function and Optimal nerve, Reduces muscle Cramps, very related to Brain functions like Memory, Learning and Electrical conductivity, It maintains Blood pressure and Heart rate, acts as Stress buster, good for Heart and Kidney, regulates Water balance and Boosting Nervous system.
Amounts per Day
0-6 months: 400 mg
6-12 months: 700 mg
1-3 years: 3.5 g
4-8 years: 3.8 g
9-13 years: 4.5 g
14-18 years: 4.5 g
19-30 years: 4.7 g
31-50 years: 4.7 g
51+ years: 4.7 g
Pregnant women: 4.7 g
Lactating women: 5.1 g
Potassium Deficiencies
Dietary deficiency of potassium is uncommon. However, if you experience excessive fluid loss, through vomiting, diarrhea or sweating, or if you take certain medications, you may be at risk for potassium deficiency.
The symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue, and heart disturbances.
Potassium Toxicities
It cause irregular Heartbeat or even Heart attack. High intakes of potassium salts (potassium chloride and potassium bicarbonate) may cause nausea, vomiting, diarrhea, and/or ulcers.
Good Vegetable Sources
Potassium, Sodium & Chloride are electrolytes because they conduct electricity when dissolved in water, these minerals work together closely. About 95% of the potassium in the body is stored within cells, while sodium and chloride are predominantly located outside the cell.
Cooking causes Potassium loss up to 56% (may vary).
Potassium is known to decrease the excretion of Calcium. As a result, increasing the amount of potassium-containing foods in your diet may be helpful in maintaining the density and strength of bones.
Health Benefits
It prevents Stroke, maintain Blood sugar, maintains Muscle function and Optimal nerve, Reduces muscle Cramps, very related to Brain functions like Memory, Learning and Electrical conductivity, It maintains Blood pressure and Heart rate, acts as Stress buster, good for Heart and Kidney, regulates Water balance and Boosting Nervous system.
Amounts per Day
0-6 months: 400 mg
6-12 months: 700 mg
1-3 years: 3.5 g
4-8 years: 3.8 g
9-13 years: 4.5 g
14-18 years: 4.5 g
19-30 years: 4.7 g
31-50 years: 4.7 g
51+ years: 4.7 g
Pregnant women: 4.7 g
Lactating women: 5.1 g
Potassium Deficiencies
Dietary deficiency of potassium is uncommon. However, if you experience excessive fluid loss, through vomiting, diarrhea or sweating, or if you take certain medications, you may be at risk for potassium deficiency.
The symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue, and heart disturbances.
Potassium Toxicities
It cause irregular Heartbeat or even Heart attack. High intakes of potassium salts (potassium chloride and potassium bicarbonate) may cause nausea, vomiting, diarrhea, and/or ulcers.
Good Vegetable Sources
- Fruits: Avocado, Banana, Breadfruit, Currants, Cherries, Dates, Guava, Kiwi, Papaya, Passion Fruit, Pomegranate, Prickly Pear, Watermelon etc.
- Vegetables: Amaranth Leaves , Bamboo Shoots, Chard etc.
- Nuts & Grains: Almonds, Coconut, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
- Legumes: Adzuki Beans, Edamame, Kidney Beans, Lima Beans etc.
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