Vitamins and minerals are essential for our growth and development. It helps in keeping our immune system intact and keeps illnesses at bay. One such important mineral is potassium. It is naturally found in many foods and can also be taken as supplements. It not only helps maintain healthy levels of fluid inside our cells but also facilitates muscle contractions among other functions. Therefore, low levels of potassium in the body can be harmful and can lead to many complications.
In an interaction with Only My Health, Dr Anantha Padmanabha, Consultant-Internal Medicine, Fortis Hospital, Nagarbhavi, Bengaluru, discussed the symptoms of potassium deficiency and shares natural ways to increase potassium levels in the body.
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Understanding Potassium Deficiency And Its Symptoms
Potassium deficiency occurs when a person has extremely low levels of potassium in the body. The condition, also called hypokalaemia, can lead to several symptoms.
“Potassium is essential for maintaining a regular heart rhythm,” said Dr Padmanabha, adding that an abnormal heartbeat, palpitations, or other cardiac issues can indicate a deficiency. Furthermore, he added, “Digestive issues like constipation may arise due to potassium's role in proper digestive function. Numbness or tingling sensations, usually in the extremities, can occur as well. Additionally, low potassium levels may contribute to increased blood pressure, leading to hypertension.”
However, according to the doctor, one of the most common signs is muscle weakness, as potassium plays a vital role in muscle function. “Individuals with potassium deficiency may experience overall fatigue and weakness throughout their bodies. Muscle cramps, twitches, and spasms, particularly in the legs, are also common,” he added.
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How To Increase Potassium Levels Naturally?
Foods are the best sources of potassium. Some of the potassium-rich foods include:
- Bananas
- Sweet potatoes not only provide potassium but also dietary fiber and other essential nutrients
- Avocados are a source of healthy fats, and are rich in potassium
- Leafy green vegetables like spinach
- Legumes, such as white beans, are excellent sources of both potassium and fiber
- Salmon, a nutrient-dense fish, provides potassium, omega-3 fatty acids, and other beneficial nutrients
- Plain yogurt also contains probiotics for gut health
- Tomatoes
- Oranges
- Cantaloupe
- Kiwi
- Nuts such as almonds and pistachios
Remember that the potassium content may vary between foods, so incorporating a diverse range of these options into your diet is beneficial for maximizing potassium consumption, said Dr Padmanabha.
Bottomline
According to the American Heart Association (AHA), the recommended potassium intake for an average adult 19-50 years of age is 3,400 milligrams (mg) per day for men and 2,600 mg per day for women. Most of it can be obtained through foods rich in the mineral. In case you experience any of the above mentioned symptoms, make sure to get tested for the condition.