Potassium is one of the important cations in the human body and is mainly distributed within cells. Not only is it involved in the metabolism of sugars and proteins, but it is also of great significance in maintaining cell osmotic pressure, acid-base balance and neuromuscular excitability. In recent years, it has been found that potassium also plays an important role in preventing chronic diseases such as hypertension.
According to “Reference Intake of Dietary Nutrients for Chinese Residents (2023 Edition)” , the recommended intake of potassium for the prevention of non-communicable chronic diseases such as hypertension (PI-NCD) in adults is 3,600 mg per day.
“Dietary Guidelines for Chinese Residents (2022)” It is recommended that adults consume no more than 5 grams of salt per day. If the elderly have high blood pressure at the same time, a further reduction in salt intake is required. The elderly have already experienced potassium deficiency, and it is particularly important to consume sufficient amounts of potassium from the diet.
“Chinese Food Ingredient List (2009 Edition)” It was shown that potassium contained 600-800 mg per 100 grams of legumes, 200-500 mg per 100 grams of vegetables and fruits, 200-300 mg per 100 grams of fish, about 150-300 mg per 100 grams of poultry and livestock meat, and 100-200 mg per 100 grams of cereals.
Food sources of potassium
Most foods contain potassium, with fruits and vegetables being the best food source of potassium. The potassium content of mushrooms, bamboo shoots, etc. is higher in vegetables, and bananas, citrus, and peaches are higher in fruits. Vegetables and fruits are not only rich in potassium, but also low in energy. Therefore, in order to ensure a sufficient amount of potassium from food, it is recommended to have vegetables every day and to eat fruits every day.
In order to achieve the effect of preventing high blood pressure, people with high blood pressure should eat at least 500 grams of vegetables per day, at least 3 varieties, preferably more than 5 varieties, but be careful to control the amount of salt used when cooking vegetables.
Eat at least 200 grams of fruit per day, fruits tend to contain higher energy than vegetables, and you should choose fruits with high potassium content at the same energy, such as oranges, cantaloupe, papaya.
Using potatoes, sweet potatoes, yams, millet and other potatoes and miscellaneous beans with finely processed staple foods can not only supplement potassium, but also obtain dietary fiber and control energy intake.
Potassium supplementation should be limited to sodium
People with high blood pressure should not forget to control sodium while taking potassium supplements, they can use low-sodium salt instead of regular table salt. In addition to this, the intake of foods with high salt content, such as pickles and sauces, should be limited.
Sodium-potassium balance refers to maintaining the blood sodium and blood potassium concentrations in the body in a normal state through sodium-potassium pumps and hormone secretion and other regulatory methods. It does not mean that even sodium intake needs to be reduced when the body is deficient in potassium. Therefore, Even if you are deficient in potassium, you can eat salty foods, but you need to control your salt intake.
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Dr. Ashish Singh is not just a consultant orthopaedic surgeon but a visionary leader in the field. Serving as the Medical Director at Anup Institute of Orthopaedics & Rehabilitation in Patna, Bihar, he holds an illustrious academic background with MBBS, MS Ortho, MCh.Orth. (UK), PG Diploma CAOS (UK), and SICOT Diploma Orth. (Sweden).
