Where potassium is found in foods, fatigue, dizziness, confusion, muscle weakness, heart rate disorder, are all symptoms that make you look for potassium deficiency in the body, and sources from which you can get the necessary dose of it.
It is rare to find someone with a lack of potassium; most foods contain sufficient amounts of it, but those who drink coffee or alcoholic beverages in excessive amounts, or prefer citrus fruits as well as diabetics.
Accompanied by low levels of potassium in the blood. a group of symptoms such as: numbness and tingling, irregular heartbeat, feeling tired, and pain in the muscles of the whole body, nausea, diarrhea, excessive sweating.
The kidneys adjust the level of potassium in the body, to sort out any excess amount of it through the urine, because the accumulation of surpluses from it causes so-called”potassium poisoning” and heart disorders, paralysis of some muscles of the body, so you should not take doses more than 18 grams.
The normal level of potassium in the blood is between 3.5 and 5.0 (mmol/L), normal doses are between 2-6 grams of potassium chloride, and people treated for potassium deficiency take a dose of between 3-7.2 grams of potassium chloride.
Its benefit is that it helps reduce the risk of strokes, prevent some chronic diseases, maintain mineral density in the body, protect muscle mass from loss, and prevent the formation of kidney stones.
Sources of potassium:
Vegetables with green leaves: spinach, cabbage.
Vegetables: cucumbers, zucchini, eggplant, tomatoes, carrots, and potatoes.
Citrus: orange and grapefruit.
Dairy products such as meat, poultry, and fish.
Whole grains and nuts.
Fresh fruits: apricot, pineapple, banana, melon, watermelon, kiwi, pomegranate, mango, grapes and berries.
100 g of some of the following food equivalent:
Avocado: provides 485 milligrams of potassium.
Tomatoes: 439 milligrams.
Sweet potato: 475 grams
Salmon: 628 grams
Dried apricots:1162 grams
Spinach: 558 grams
Yogurt: 155 grams
Banana: 422 grams