Potassium or potassium are nutrients that are important diasup daily by the body. Every day, people in need of 100 milligrams of potassium to support the operations of the activity of the body. What are the benefits of potassium-important to the body? What if the body nutritional deficiencies?
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| Get to know the potassium, essential nutrients to keep your Body Healthy Maximum |
What foods contain high potassium?
You can get enough potassium intake in a day from foods such as:
Potato
Fish
Banana
Avocado fruit
Cucumber
Sweet potato
Pumpkin
Mushroom
And green leafy vegetables.
According to the nutritional adequacy of regulated by the Ministry of health of Indonesia, here are your intake of potassium should be consumed per day:
The age of 0-1 years it took 500 mg-700 mg
Children ages 1-6 years it took 3800 mg-3000 mg
Children ages 6-12 years need 4500 mg
While teens 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. A disease that could have been avoided, among others, such as stroke, high blood pressure, bone is porous, and the existence of a kidney stone. The main function of potassium in the body also included regulating fluid balance and controlling the electrical activity in the heart muscle and other organs.
1. Maintain fluid balance in the body
Water content in the body there is approximately 60 percent. About 40 percent of the water is inside the cell, which is also named as the intracellular fluid (ICF or Intra Cellular Fluid). Then the remaining 20 percent were found outside the cell like in blood, spine, and extra cellular liquid is referred to as (ECF or External Cellular Fluid)
Please note, that the amount of water in the intracellular fluid is influenced by the abundance of electrolytes of potassium and sodium. Potassium or potassium are electrolytes in ICF that could determine the amount of water in the cells. Instead, the sodium is the main electrolyte in the ECF which determines the amount of water on the outside of the cell.
The amount of electrolytes in each of the fluids outside and inside the cell should be equal and balanced. But when the number of cells in the liquid electrolyte is uneven, one of the liquid from the outside or from within the cell will fill to the less fluid to equalize the amount.
The risk, this can cause the cells in the body to shrink when the water inside the cell to move out. Sometimes cells can also swell and burst while moving water goes into it.
That is why it is important to ensure that taking potassium and sodium intake in a balanced way. proper electrolytes, including potassium. If there is no balance of electrolytes in the body, it can cause dehydration, which ultimately affects the heart and the kidneys.
2. Great for nerve function body work
The nervous system in the body of the function deliver messages between Your brain and body. These messages are delivered in the form of nerve impulses. One example of nerve function is to help realize the presence of muscle contraction of the body, for a heart beat, and many other functions.
These nerve impulses are generated by a moving sodium ions into the cell and potassium ions move out of the cell. The second movement of these ions can change the voltage of the cell to activate the nerve impulses. When the level of potassium in the blood decreases, as the body's ability in making nerve impulses so decreased.
3. Prevent stroke and heart disease.
A 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 foods rich in potassium can help prevent strokes.
In the study, found from 128,644 participants, who consume more potassium have 24% lower risk of stroke and heart disease than those who ate little potassium.
4. Maintaining bone health
Osteoporosis is a bone pengeroposan conditions due to low calcium levels in the body.
Interestingly, the Research Institute of Medical and Veterinary in Adelaide, Australia, showed that eating foods containing high potassium can help prevent osteoporosis by reducing calcium lost through the urine, wasted
The statement also reinforced by research from the United Kingdom who examined 62 healthy women aged 45-55 years. It was found that women who consume a high berpotasium food has a high bone mass density. Thus, potassium is important enough to support bone health now and later.
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