Potassium Deficiency: 4 Symptoms

Muscle cramps and fatigue are clear indications of potassium deficiency. To prevent major health problems, it is advisable to include foods containing this mineral in your diet.

Potassium deficiency can affect nerves and their interaction with muscle cells in the digestive tract, heart and other organs in the body.

Most of the amount of potassium in the body is found in cells. If you have a balanced diet, you can maintain the level of this mineral at normal values. But if you have an inadequate diet, based on unhealthy foods or poor in nutrients, you may face various nutritional deficiencies, including potassium.

But how do you know if you have a potassium deficiency? In today’s article we explain what its symptoms are.

1. Potassium deficiency causes fatigue and weakness

In general, the first symptoms of potassium deficiency are muscle aches, cramps and unjustified weakness. This weakness affects not only your arms and legs, but also your muscles in the respiratory and gastrointestinal tract.

A low level of potassium prevents muscle cells from immediately restoring their energy stores. Thus, the muscles contract much harder.

Weakness, muscle spasms and tingling or numbness in the muscles may indicate that potassium levels continue to fall. If you already have one or more of these symptoms, we recommend that you see a doctor immediately for a consultation.

2. Irregular heartbeat

A prolonged lack of potassium in the body can affect your heart by altering its functioning. The first symptom that appears is the irregular heartbeat without any apparent cause.

It is normal for your heart to beat harder when you run without preparing your body for this exercise, but it is not normal for this to happen when you are not doing anything out of the ordinary.

Prolonged potassium deficiency can lead to structural and functional changes in the kidneys. At the same time, potassium deficiency can slow down the heart rate, causing dizziness.

There are several types of cardiac arrhythmias. Some cause faster heartbeats, while others cause slower heartbeats. In the most severe cases, the heart may begin to omit some heartbeat.

All types of arrhythmia can cause a wide range of symptoms, from dizziness to fainting. Regardless of their cause, irregular heartbeats can be accompanied by difficulty breathing, chest pain and sweating.

Potassium deficiency can cause cardiac arrhythmia

3. High blood pressure

There are several factors that influence blood pressure, including family medical history, obesity and salt intake. But potassium deficiency can also be a cause. In fact, both too high and too low a level of potassium can cause changes in blood pressure.

According to several studies, excessive consumption of salty foods and insufficient consumption of fruits and vegetables can lead to high blood pressure.

4. Muscle cramps

The active and relaxing states of the muscles depend on the level of potassium. Relaxation can be voluntary or involuntary, depending on the type of muscle.

When you have a potassium deficiency, the muscles are maintained in a permanent state of tension, which leads to cramps. If you have frequent muscle spasms in your legs, for example, the cause may be a lack of potassium.

Cramps often occur among athletes who train a lot. If you find yourself in this situation, it is good to consume drinks for athletes rich in electrolytes and potassium from time to time.

Potassium-rich foods

When it comes to potassium, most people immediately think of bananas. Although it is true that this fruit has a high concentration of potassium, there are other equally good options. Foods that help you get the right amount of potassium naturally include:

Mangold beets fight potassium deficiency

Mangrove beets

This vegetable is easy to grow and should not be missing from the diet. 100 g of mangold beets contain 380 mg of potassium. You can add this ingredient in salads or smoothies.

bananas

We all know that bananas are rich in potassium, they have 370 mg per 100 g of pulp. However, if you have diabetes, it is not recommended to eat this fruit in large quantities.

Potatoes

If you like to eat puree often, then you know that you have never experienced the symptoms presented above.

Potatoes contain 480 mg of potassium per 100 g.
In order not to create a deficiency of this mineral, it is good to eat potatoes cooked in the oven, grilled or boiled.
Avoid eating french fries.

Cabbage

Cabbage contains 450 mg of potassium per 100 g. You can eat this vegetable in salads or in various recipes cooked in the oven.

Avocado

Avocado contains 487 mg of potassium per 100 g. You can use it to prepare guacamole or eat it in salads or sandwiches.

Spinach

Spinach is a very healthy vegetable that you can add to countless dishes. It contains 554 mg of potassium per 100 g.

You probably don’t think about potassium deficiency when you consider the nutrients your body needs to stay healthy. But do not forget that this mineral plays a fundamental role in many of the body’s functions.

Now that you have found out which foods contain the highest doses of potassium, we recommend that you start adding them to your daily diet.