Why do you need potassium and sodium in the body? How important their correct ratio is

From this article you will learn how important potassium and sodium are in the body, and their correct ratio.

Content

Our body is arranged so that sodium carefully stores, without withdrawing its excess, but is in place of it. Accordingly, if we take into account how we eat, there is almost no lack of sodium, and potassium is often a deficit. It must be remembered that potassium and sodium are antagonists: if one mineral is in abundance, then the other is a deficit, and given how our body consumes potassium, it must be used much more than the norm than sodium. How much sodium and potassium do you need every day? What is their correct ratio? What are the products of these minerals? We find out in this article.

Why do you need potassium and sodium?

Potassium and sodium The body is needed, and it is very important that they are supported in the right ratio. If there are not enough of them, the following problems develop in the body:

Heart disease, bones, muscles, joints
Metabolic disease
High blood pressure
Miscarriages in pregnant women

Attention. To maintain good health, sodium and potassium every day should come with food in a ratio of 1: 2.

The content of potassium and sodium in vegetables

Products rich in sodium, and its norm per day

Sodium norm per day in mg:

Children under 1 year old-200-350
Children 1-3 years old-500
Children 3-7 years old-700
Children 7-14 years old-1000-1100
Adolescents and adults - 1300

Sodium is contained in stone salt that we use every day. It needs a little, only 5 g per day (and that is already a lot), and the need for sodium is satisfied.

Sodium content in products (in mg per 100 g of product):

Stone salt - 38710
Salt herring - 4800
Black caviar, red-1630-2284
Solid cheese-750-1370
Seafood - 540
Sea cabbage - 520
Celery greens - 200
Egg protein - 189

How to find out that the body lacks sodium?

If you adhere to besseled dietor, in the summer - with a strong setting of sweat, in the body can like sodium. This is expressed by the following symptoms:

The taste changes, and there is no appetite
Losing weight
Nausea, vomiting, spasms in the stomach
Increased flatulence
Rashes on the skin
Strong fatigue and frequent infectious diseases
The head hurts and the memory worsens
Cramps in the legs and muscles hurt

How to find out that the body has an excess of sodium?

The norm of sodium is completely satisfied with the salt and the above products that we eat every day, even excess may be. If the body does not have enough potassium, then sodium is in abundance, and it freely accumulates water in the body, and this is fraught with:

Swelling
High blood pressure
Sick joints
Allergies

Not only the use of salt can cause an excess of sodium in the body. An excess of sodium in the body may be a consequence of such factors:

In diseases of the kidneys
After a strong stress
After prolonged intake of corticosteroids

Potassium products

The largest amount of potassium in such products (in mg per 100 g of product):

Dried white mushrooms - 3937
Dried peaches - 2043
Black tea - 1900
Dried apricots with bones - 1781
Kuraga - 1717
Soy - 1607
Cocoa powder - 1550
Wheat bran - 1260
Beans - 1100

Fresh mushrooms They contain potassium much less than dried, but there are also quite a lot of it (in mg per 100 g of the product):

Champignons - 530
White mushrooms - 468
Foxes - 450
Supply - 443
Weekly - 420
Smors - 411
Supplies - 404
Redcles - 310

Quite a lot of potassium is contained in flour and cereals, especially a lot of it in bran (in mg per 100 g of product):

Buckwheat flour - 577
Buckwheat - 380
Oatmeal - 330
Black rice - 314
Wheat flour of rough grinding - 251
Wheat cereal - 230
Millet - 211
Barley cereals - 205
Perlovka - 172
Sunny - 130
Pasta - 123
White rice - 100

A lot of potassium in nuts and seeds(in mg per 100 g of product):

Pistachios - 1025
Almonds - 748
Arachis - 658
Sunflower seeds - 647
Sesamens - 497
Walnuts - 474
Hang -ups - 445

Except for vegetable ones a number of animal productsrich in potassium:

Low -fat dry milk - 1224
Dry cream - 726
Fish (Paltus) - 450
Salmon and pollock - 420
Baltic sprat - 380
Condensed milk 8.5% fat - 365
Gorbusha and Hek - 335
Rabbit meat - 335
Beef - 326
Fat herring - 310
Mackerel - 280
Pike - 260
Beef liver - 237
Broiler chicken meat - 236
Kefir and milk - 146
Chicken eggs - 140
Sour cream 10% fat - 124
Cottage cheese - 112

Quite a lot of potassium in fruits (in mg per 100 g of product):

Pineapples - 321
Apricots - 305
Kiwi - 300
Apples - 278
Cherries - 256
Gooseberries - 260
Red Rowal - 230
Raspberry - 224
Plums - 214

There is potassium in vegetables and herbs (in mg per 100 g of product):

Cisisa - 521
Sorrel - 500
Celery greens - 430
Ginger root - 415
Dandelion leaves - 397
Brussels cabbage - 375
Black radish - 357
Dill - 335
Broccoli - 316
White cabbage - 300
Basil - 295
Tomatoes - 290
Pumpkin - 204

What is the norm of potassium per day?

So much potassium for the norm per day will need (in mg per 100 g of product):

Children - from 600 to 1800
Adults-1800-2200
Women pregnant - up to 3500
People engaged in physical labor, athletes with heavy loads - up to 4500

What is potassium for?

Why do you need a sufficient amount of potassium in the body?

So that stones and sand in the kidneys do not form
For normal brain function, and preventing stroke
So that the skin remains elastic longer
Athletes - for muscle development
Carbohydrates are better absorbed with potassium
For a normal blood sugar level
For normal pressure
For bone strength and prevention of osteoporosis

In what cases do you need an increased potassium content?

There are some life circumstances when potassium in the body is consumed more than the daily norm:

Frequent use of diuretic, laxative, hormonal drugs, antibiotics and aspirin
If you use a lot of salt food
If there is not enough magnesium in the body
If you sweat hard
If you have bad habits (smoking, alcohol, coffee)
In diseases of the kidneys
After the burnt burns
With reinforced sports

What are the symptoms of potassium lack?

Symptoms of potassium lack in the body:

Quick fatigue and weakness
Irritability
Hypertension
I don't want to eat anything, but if it is a potassium -containing product, then you want to eat it
Wounds do not heal for a long time
Headache
Sleep disturbance
Nails break
Very dry skin
Hair fall out
Often freeze
Cramps in the legs
Urination is rare

What are the signs of potassium overeating in the body?

If you eat potassium more than 6000 mg every day, Then comes fixation of potassium. You will learn about this on the following signs:

Swelling on the face, arms and legs
Frequent urination
Enhanced setting of sweat
Low pressure
Struggle
Nervousness

Attention. A potassium overdose is possible only if you take potassium in tablets.

How to save more potassium in products?

There is several rulesthat you need to learn if you want save as much potassium as possible in products:

In all plant products, potassium products are more if they were recently torn from wood or beds. If vegetables or fruits have been preserved for a long time, potassium becomes smaller.
Potassium is destroyed during cooking. Vegetables need to be cooked as little as possible.
If the vegetables and fruits are dried or dried, potassium is completely preserved.
Try to cook food from vegetables, so potassium is little lost.
Cook or bake vegetables with a skin.
If you are going to cook vegetables, pour as little water as possible, so that it only covers them.
Before you cook legumes or cereals, do not soak them, so much potassium is lost.

So, now we know how important it is that both potassium and sodium enter the body. We learned in which foods are more potassium and sodium, and how many of them are needed for the daily norm.