Potassium: What foods contain it and what are its properties [Infografic]

Potassium is a metal that acts in our body as an electrolyte. Electrolytes (potassium, sodium, chlorine, calcium, etc.) are people who have an electrical charge and help with a number of basic bodily functions, such as blood pressure, heart rate, water balance, muscle contractions, and nerves. signals, in digestion and pH equilibrium (acidity or alkalinity).

Our body does not produce potassium, so it is important to consume a proper balance of foods that have potassium and other electrolytes. Foods rich in potassium are fruits and vegetables. Metal is not stored in our body and therefore its daily consumption is essential.

Potassium and properties

• Lowers blood pressure

The best known property of potassium is that it lowers blood pressure (while sodium, which we get mainly from salt, raises blood pressure) [1, 2]. Potassium is known as the “sodium antidote”, however most people consume more sodium than potassium [3]. Because it lowers blood pressure, studies show that it also reduces the risk of stroke [4]. A diet rich in potassium can reduce the risk of stroke by 25%.

• Prevents calcification of arteries

Recent research has shown that potassium has other positive effects besides regulating blood pressure, for example, it prevents the calcification of arteries. Calcium can sometimes accumulate in places it should not normally, such as the coronary arteries, brain and breasts – this can be due to injury, infection or autoimmune disorder. This phenomenon, called calcification, when it occurs in the arteries causes stiffness and increases the risk of heart disease. A study in mice showed that adequate potassium intake acts as an antidote to arterial calcification [5].

• Prevents osteoporosis

Other findings for potassium have been shown to help prevent osteoporosis and bone fractures [6] as well as reduce the risk of developing kidney stones [7].

How much potassium do we need?

Experts recommend daily consumption of at least 3,400 mg and 2,600 mg of potassium for adult men and women respectively. During pregnancy and breastfeeding, the recommendations are slightly increased (2,900 mg and 2,800 mg). In fact, in several regions, it is recommended to consume at least 4,700 mg of potassium daily, for optimal health results.

Normal potassium levels range between 3.5 and 5.0 mEq/L. Lower amounts indicate hypokalemia and higher values ​​mean we have hyperkalemia. Hypokalemia is the more common of the two conditions.

Potassium rich foods

Potassium is a nutrient found in many foods, especially fruits, vegetables and nuts. Foods high in potassium are the following:

• Bananas
• Potatoes, Sweet potatoes
• Avocado
• Figs
• Apricot
• Melons
• Raisins
• Fruit juices
• Tomato juice
• Beetroot
• Asparagus
• Artichokes
• Spinach
• Plums
• Dates
• Milk
• Yoghurt

Hypokalemia symptoms

Lack of potassium in the body is called hypokalemia and usually occurs due to certain diseases. It has been observed in 20% of hospitalized patients [8]. Symptoms that accompany hypokalemia are:

• heart rhythm disorders
• numbness, drowsiness
• muscle fatigue & cramps
• nausea
• anorexia
• polydipsia, polyuria

What increases potassium levels?

There are many reasons that can lead to elevated potassium levels in the blood, the main one being kidney disease (acute or chronic).

Healthy kidneys maintain normal levels of potassium in the body by removing excess amounts through the urine but if they do not work properly potassium can increase in the body. This condition is called hyperkalemia and occurs in certain health conditions.

People with a high risk of developing hyperkalemia are the following:

• Heart failure
• Type I diabetes
• High blood pressure
• Addison’s disease
• Liver cirrhosis
• Acute infection
• Systemic Lupus Erythematosus
• Metabolic acidosis

Excess potassium in the blood can also occur in people who are severely dehydrated, have suffered a severe injury, or have internal bleeding. [9]

Potassium can also rise due to diet, i.e. due to high consumption of foods that contain it in large quantities. 

In addition, salt substitutes that are rich in potassium, as well as dietary potassium supplements or even some herbal supplements, are possible factors for the excessive increase of its levels in the blood. [9]

Finally, taking certain medications is also a frequent cause of hyperkalemia. Characteristic examples are some treatments that have an anti-inflammatory effect, as well as others that concern people with increased blood pressure (antihypertensives). [9]

Potassium side effects

A significant percentage of people with hyperkalemia do not show any symptoms (asymptomatic hyperkalemia), but this does not limit the seriousness of the condition, which should be treated as soon as possible. 

Potassium is essential for the proper functioning of the entire body, so it is very important to keep its levels within the desired range.

The most characteristic high potassium symptoms are the following: 

• Arrhythmias
• Muscle weakness
• Fatigue
• Palpitations
• Dizziness
• Nausea
• Diarrhea
• Abdominal pain

In more severe cases, difficulty in breathing, numbness or tingling, severe mood swings (irritability) and fainting may occur. [9]

Finally, not treating the problem immediately can lead to serious health complications, such as paralysis and cardiac arrest. [9]

How to drop potassium?

Potassium drop can be achieved in various ways, both simple (e.g. nutritional management) and more complex, concerning the most urgent situations. [10]

When the condition is particularly severe, the attending physician may administer substances such as insulin, sodium bicarbonate & calcium gluconate, while hemodialysis may be needed to remove excess potassium. [10]

A change in the treatment the patient is receiving may also be requested. For example, potassium-sparing diuretics and/or potassium binders may be recommended. [10]

Regarding the daily diet, it is recommended to avoid foods rich in potassium (banana, avocado, etc.) and to prefer those that contain smaller amounts of potassium (e.g. apple, pear, berries). [11]

It is also important to limit the consumption of drinks with a significant amount of potassium, such as coffee, fruit juices, milk, beer and wine. [11]

It is also recommended that plant foods containing potassium (eg potatoes, beets, spinach) be thoroughly boiled, with the boiling water being renewed regularly but not used to make stock or sauce afterwards. Thus, a significant amount of potassium is removed from the respective foods. [11]

A good tip is to avoid tomato paste and prefer fresh tomatoes for the preparation of meals, as it contains significantly less potassium than the tomato sauce or puree that we find on the market. [11]

A safe and nutritious choice is protein foods such as eggs, fish, seafood and meat, which are relatively low in potassium. [11]

Finally, it is worth noting that people with hyperkalemia, who take salt substitutes or nutritional supplements containing specific herbs, should stop taking them.

With a little care and proper guidance from healthcare professionals, potassium can be maintained at ideal levels to continue helping our bodies function as they should!

At Vita4you.gr you will find potassium supplements!