Most people know and understand that potassium is one of the most important elements in the human body. And foods rich in potassium should always be on hand. Indeed, due to the lack of this substance in the human body, a person begins to get tired very quickly, constant headaches appear, the causes of which he does not know and cannot understand. That is why everyone should know exactly what functions potassium performs in their body.

So, potassium is responsible for the body, it is also necessary for all human tissues and organs, it maintains the elasticity of cell walls and all other organs and joints. Do not forget that it is potassium that is responsible for the functioning of the heart muscles, regulates the activity of the liver, brain cells, kidneys, and nerves. That is why a person should know which foods contain more potassium.

You should also understand that insufficient potassium levels in your body can cause the following ailments and diseases:

formation of kidney stones;
increased arterial and blood pressure;
fatigue, feeling of malaise, sudden loss of strength;
increasing the risk of heart disease or even stroke;
Impaired kidney function, which can cause your legs to swell. While consuming potassium helps remove water from the human body.

So, what foods do you know that are rich in potassium? You come across them almost every day, you just may not even suspect that it is in them that the level of potassium content is the highest. These products include: parsley, all dairy products, fish, oatmeal, cabbage, garlic, cucumbers, carrots, legumes, peanuts, horseradish, walnuts and many other vegetables and fruits. That is why you can easily conclude that foods rich in potassium include almost all vegetables and fruits. The main advice to follow is “eat as many fresh fruits and vegetables as possible, be sure to drink only natural juices.” Potassium-rich foods are not only very healthy, but also very tasty.

Now let's talk about products that contain another important element - magnesium. It's no secret that magnesium is the main substance that is part of human teeth and bones. It is also responsible for muscle function. After all, an insufficient level of magnesium in the human body can cause problems with the cardiovascular system, high blood pressure, seizures and many other diseases.

Most magnesium is found in wheat bran, peas, sweet almonds, wheat, soy flour, white cabbage, apricots, bread, nuts, most vegetables, cottage cheese and, of course, milk.

Do not forget that the main risk group is people involved in sports and dancing, because they constantly limit themselves in the consumption of certain products. However, in such a case, it is extremely necessary for them to compensate for the lack of magnesium by consuming special vitamins, which should include this microelement. Speaking about the excess level of magnesium in the body, we note that this phenomenon also brings with it a deficiency of calcium and phosphorus, which is why you need to be extremely careful when using laxatives, because they are the main sources of this effect.

Thus, only by consuming foods rich in potassium and magnesium can a person be sure that he has no need to worry about his health, because he eats only healthy and nutritious foods. So, constantly thinking about what you eat, you will certainly feel much better, and all troubles and illnesses will leave you forever.

Statistics say that cardiovascular diseases rank first in the sad list of causes of death. Why do they arise? Humanity eats whatever, breathes whatever, uses whatever water to drink.

Urban people in developed countries are constantly in a hurry, eat processed foods, canned food, and other dubious products, many also smoke, and drinking alcohol is considered almost the norm.

It is also very important that the body receives a sufficient amount of magnesium and potassium. It is these metals that contribute to the normal and long-term functioning of the heart.

Now we’ll discuss what we need to eat so that we get the right amount of potassium and magnesium from our food.

Potassium

As it turns out, it’s very easy to find foods that are high in potassium, here they are:

lean meat;
cereals: buckwheat, millet, oats;
potatoes in skins;
sprouted wheat;
green peas, beans, soybeans;
champignons;
carrots, beets, radishes, peppers, pumpkin, eggplants, cabbage, corn;
watermelons and melons;
cherries, apples, currants, cherries, kiwi, pears, avocados, blackberries, grapes;
dates, dried apricots, raisins, prunes, figs;
walnuts and hazelnuts.

The combination of potassium, calcium and magnesium increases the value of products. Hard cheeses are record holders in this regard. So, potassium is found in many available foods. How much is needed?

Potassium intake limits vary for different categories. So, an adult should consume 2 g per kilogram of weight. A pregnant woman needs more, her need is 3/kg, children need approximately 20 mg per kg (depending on age and body weight).

Magnesium

We've dealt with products containing potassium, now it's time for magnesium:

bananas, apricots, raspberries, strawberries, wild strawberries, peaches;
white beans;
sesame;
potatoes, spinach;
nuts;
fatty sea fish;
rabbit meat.

A noticeable amount of potassium and magnesium is contained in meat and dairy products. But obviously, no matter how much potassium we consume, if we eat fatty pork meat, we will get a lot of excess fat.

Daily value of magnesium:

children – 100 mg;
teenagers – 100-200 mg;
adults – 300 mg;
pregnant women and women during lactation – 400-500 mg.

Foods that lower potassium and magnesium

Strong tea and coffee negatively affect the level of all microelements, sweet treats in the same team, they have the same effect of reducing the level of potassium and magnesium. Pickles, although they taste different, act in the same direction. Alcohol is a poison, but it is dangerous not only because of it, it reduces the level of potassium and magnesium. Seemingly harmless soda causes similar harm.

Benefits of potassium and magnesium

It’s already clear what foods to look for potassium and magnesium in. Let's talk about the benefits of these elements.

Potassium and magnesium are involved in many processes related to the functioning of the heart and vascular system; we can say that potassium and magnesium are microelements of the heart, and their role is as follows:

improving vascular elasticity;
decreased blood viscosity, thereby reducing the risk of blood clots;
powerful prevention of the occurrence of atherosclerotic plaques;
potassium and magnesium are important for the speed of heart impulses;
supply the heart muscle with nutrients;
regulation of metabolic processes.

An impressive list? And we haven’t listed everything yet.

When the content of potassium and magnesium decreases, the myocardium (and it makes up the bulk of the mass of the heart) swells, problems with relaxation and contraction of this organ arise, it is poorly supplied with oxygen and other important substances.

Help yourself, eat healthy products, no matter how trivial it may sound, help yourself. Taking care of your heart should be one of the first places for everyone.

And you shouldn’t delay this, hoping that it’s never too late to start, take care of your heart.

Potassium and magnesium in the diet: problems associated with their deficiency

Why are Potassium and Magnesium so important?

These elements are involved in all vital processes of the cardiovascular system:

Why is there so little potassium?

The inclusion of foods containing magnesium in the diet is necessary for the absorption of potassium and calcium, phosphorus metabolism, which helps reduce blood pressure. Sufficient intake of the element in the diet prevents the formation of stones in the kidneys and gall bladder.

The norm of magnesium in the diet

The daily requirement of an important microelement supplied with food is 500-750 µg.

Its highest concentration is in the liver, kidneys, and brain. During the day, a significant amount is excreted in bile, as well as through urine and sweat.

Why is it important to eat foods that contain large number potassium and magnesium? The thing is that with a lack of potassium, sodium, which we get from ordinary salt, begins to take their place in biochemical processes. As a result, the formation of edema in the heart, oxygen starvation, and the heart also begins to pass blood poorly through itself and contract more slowly. And due to a lack of magnesium, heart spasms occur.

Fruit therapy

Healthy and proper nutrition– the basis of a harmonious and fulfilling life. But how can you replenish the lack of several elements and vitamins at once, avoiding the cooking process - for example, without leaving your workplace? In addition, potassium and magnesium are interconnected in the human body, and if there is not enough potassium, then before you can blink your eye, magnesium will also disappear. So you need to make sure that both of these elements enter the body together or at least during the day.

Foods rich in potassium and magnesium are mainly fresh vegetables. When cooking vegetables, the elements are washed out, and when peeling, their quantity is also reduced. At the same time, nutritionists recommend consuming a variety of fruit snacks to restore balance, as they say, straight from the field or garden, or at least from the counter.

In order to avoid cardiovascular failure, arrhythmia and hypertension, not only potassium is important. Magnesium also plays an important role here. Magnesium deficiency manifests itself in the fact that a person is constantly tired, becomes nervous and irritable, and his hair may begin to fall out. Sweets, alcohol, and diuretics reduce the absorption of magnesium in the body, and strong tea and coffee neutralize it, removing it from the body.

Almost 100% of potassium is absorbed from raw or steamed foods that contain pyroxidin (vitamin B6) together with potassium: bananas, potatoes, carrots, cabbage.

Vitamin and mineral complexes containing potassium

Manufacturers of vitamin-mineral complexes that are popular today include potassium in their products in small quantities (no more than 2% of the daily “sports” dosage). This is due to the fact that there are many foods rich in potassium, they are found everywhere and are affordable. Balanced diet– the main prevention of potassium deficiency.

The most potassium is found in the following foods:

Legumes: beans, lentils.
Vegetables: potatoes, rutabaga, pumpkin, carrots, cabbage, tomatoes, beets, radishes, bell peppers.
Greens: parsnips, lettuce.
Berries: watermelon, blackberry, blackcurrant, cherry.
Fruits: oranges, apples, grapes, mangoes, avocados.
Most cereals
Cereals: bran and wheat germ.
Nuts: hazelnuts and walnuts.
Meat: rabbit, turkey, pork, beef, veal, chicken.
Mushrooms also contain potassium.
Dried fruits: figs, dates, raisins, prunes.

Selenium is found in the following products:

It is very useful to consume for the prevention of heart and vascular diseases. vitamin complexes containing potassium and magnesium. “Heart” vitamins (potassium and magnesium) help the body resist various stresses and even with increased emotional stress work harmoniously. These elements provide protection to the vessels and cells of the heart from free radicals and are necessary for muscle contraction, including the myocardium. It is advisable that drugs for the heart and blood vessels With won coenzyme Q10. This substance also ensures normal heart function. Coenzyme Q10 prevents the development of atherosclerosis and slows down the aging process.

You can buy the following magnesium and potassium preparations in pharmacies:

"Panangin";
"Asparkam";
"Aspariginate";
"Pamaton";
"Kudesan" (contains coenzyme Q10).

Assign similar medicines Only the attending physician should.

Interaction with other substances

It will be useful to know that drugs containing magnesium reduce absorption, and, consequently, the effectiveness of tetracycline antibiotics. Therefore, it is recommended to maintain a three-hour interval between taking these medications. Magnesium has the same effect on iron supplements and anticoagulants taken orally.

Angina pectoris, arrhythmia, hypertension, ischemia, heart attack, stroke - these disappointing diagnoses occur with alarming frequency these days. According to the World Health Organization, mortality from cardiovascular diseases is breaking records all over the world!

But curbing the problem is not as difficult as it might seem. One of effective ways: a balanced diet based on foods rich in potassium and magnesium.

These elements, working together, are absolutely irreplaceable for the heart and cardiovascular system.

nourish the heart muscle cells;
participate in the metabolism of heart cells and the cardiovascular system;
regulate the frequency of myocardial contractions, thereby preventing heart failure;
participate in the conduction of cardiac impulses;
affect the walls of blood vessels, strengthening and making them more elastic and active;
help reduce atherosclerotic plaques;
thin the blood and increase the speed of its flow through the body;
serve as an excellent prevention of blood clots;
relieve noise and pain in the heart area;
cope with tachycardia and arrhythmia;
promote better hematopoiesis and protect the body from anemia.

Signs of a lack of potassium and magnesium in the body

How can we determine whether the heart is receiving enough of these beneficial substances? It is not difficult to identify their deficiency; you just need to listen to your body.

You should be wary of:

chronic fatigue, nervousness and irritability;
excessive hair loss, brittleness and layering of nails;
chest pain;
rapid heartbeat even with minor physical exertion;
high blood pressure;
frequent muscle spasms throughout the body, cramps in the limbs: with an acute lack of magnesium in the body, calcium fills the niches intended for it. With all my beneficial properties Calcium causes muscles to contract and prevents them from relaxing. This is why severe magnesium deficiency can lead to excessive muscle activity;
weakness, memory impairment and inability to concentrate: since poor heart function worsens blood flow, the tissues and cells of the body begin to suffer from oxygen starvation, which leads to such consequences;
a feeling of tightness in the chest, which is tormented due to the inability of the heart muscle to relax.

It is precisely these sad results that a lack of potassium and magnesium leads to. Moreover, the reasons for the deficiency of these substances can be very different: increased physical activity; frequent stress; excess calcium in the body; treatment hormonal drugs; diseases associated with metabolic disorders; impaired diet, poor absorption of potassium and magnesium due to diseases of the gastrointestinal tract.

In addition, the body loses a large number of ions of these elements with liquid: urine - with excessive consumption of coffee, alcoholic drinks, diuretics, then - when playing sports or visiting a bathhouse or sauna.

Heart Nourishing Foods

An adult’s body needs 350–400 mg of magnesium and about 2 g of potassium per day for normal functioning. This is enough for the heart to beat like a clock and not to deposit calcium in it. This norm should be lowered if we are talking about children, and increased if the daily dose of elements is calculated for expectant mothers or men engaged in active physical labor, or athletes.

The shortage of these elements can, of course, be made up for with pharmaceutical preparations, but it is much more environmentally friendly and natural way– creating a menu in such a way that it contains as many heart-healthy foods as possible. Moreover, products containing potassium and magnesium are widespread and available almost all year round.

A lot of heart-healthy potassium is found in lean meat and meat products, oily fish and seafood, legumes (especially beans and green peas), cereals, nuts (walnuts and hazelnuts), fresh champignons, vegetables (carrots, bell peppers, beets, cucumbers, tomatoes, many varieties of cabbage, pumpkin, greens) and fruits (apples , cherries, sweet cherries, black currants, grapes, blackberries). Apricots are an excellent source of potassium, and winter period- dried apricots.

Magnesium is just as common in foods. It can be found in meat and meat products, grains and legumes, nuts, vegetables (potatoes, carrots, spinach, cabbage, cucumbers, beets, sweet peppers, pumpkin, greens). Champignons and dried fruits are equally useful.

A special table will help you understand which food products contain the maximum of these substances. It is this table given below that will serve as a strong help to those for whom heart health is not a dream, but an entirely achievable goal.

Magnesium and potassium are important microelements that are necessary for every living organism, including humans. With the help of these elements, the correct operation of many systems is built. They are indispensable in maintaining vital functions and are necessary for immunity. A lack of magnesium and potassium negatively affects a person’s overall health. That is why it is so important to promptly compensate for the lack of these elements in the human body.

Since ancient times, potassium has been known as an important mineral that regulates heart function, controls fluid balance, blood pressure and heart muscle function. Potassium is involved in the functioning of nerve impulses.

Potassium is an important element involved in the regulation of blood pressure. Increasing the volume of the mineral in the human body reduces the risk of stroke, heart attack, and kidney failure.

This element affects the regulation and production of energy. It inhibits the negative effects of free radicals on body cells.

Reduces the level of thrombus formation in the arteries and reduces the possible risk of atherosclerosis. Potassium helps eliminate many negative consequences excess sodium chloride (salt) in the body. Potassium is most important for older people whose diet is low in potassium.

Magnesium is an important chemical element in the human body. It is involved in the production of intracellular energy, regulates the propagation of nerve impulses and enzyme activity.

Magnesium is most important in the functioning of the muscular and nervous systems, in the structuring of the musculoskeletal system.

Magnesium directly stimulates the level of insulin produced, affecting the amount of glucose in the blood. This mineral has a beneficial effect on blood vessels and reduces the risk of high blood pressure. It is magnesium that maintains the rhythmic activity of the heart for a long period.

Thanks to magnesium, metabolic processes are activated and protein synthesis is enhanced. This important characteristic of the element is most valued by athletes. The recommended level of the mineral in the body should correspond to the following scheme: per 1 kilogram of a person’s weight – 4 milligrams of magnesium.

At the same time, the average consumption of calcium and magnesium is optimal in a ratio of 10 to 7, since an increased content of the magnesium element in the human body causes a deterioration in the absorption of calcium, which leads to negative consequences.

Find out about the norm of potassium and magnesium from the proposed video material.

Symptoms of micronutrient deficiency

Hypokalemia can occur due to nutritional disorders, for example, as a result of a strict diet. Potassium is lost in large quantities through sweat and frequent urination. People who engage in sports, heavy physical labor, or take diuretic medications often suffer from a lack of potassium.

Frequent poisoning of the body with various toxins, leading to vomiting and diarrhea, can also lead to a lack of potassium in the body. Coffee, alcohol, and carbonated drinks wash out potassium.

The main symptoms of insufficient potassium levels are:

Increased fatigue;
Muscle weakness;
Nervous exhaustion;
Irritability;
Non-healing wounds and ulcers;
Brittle hair and nails;
Muscle pain;
Convulsions;
Dry skin;
Erosion of mucous membranes;
The occurrence of superficial hematomas;
Frequently groundless.

If there is not enough potassium in large quantities, the result can be a disturbance in the functioning of the heart, often expressed in the form of arrhythmia.

If the symptoms of hypokalemia are pronounced, numerous and often become a cause for concern, then you need to consult a doctor to undergo the necessary examination and prescribe appropriate therapy.

You should not use potassium supplements on your own, as this can cause serious disruptions in the functioning of the body due to subsequent excess of the mineral.

Magnesium deficiency in the body can be primary or secondary. In the first case, we are talking about a congenital metabolic disorder caused by human genetics. Here we are talking about a lack of magnesium in the body from birth.

A secondary deficiency of the mineral manifests itself with poor nutrition, disruption of water balance, daily routine, and frequent stressful situations and diseases. A lack of magnesium often accompanies the period in women, which can negatively affect the development of the unborn child.

Use in food containing increased level nitrates, nitrites and pesticides can lead to the removal of magnesium from human body. Plants grown on depleted lands, the fruits of which are eaten, can also reduce magnesium levels.

Excessive physical and psychological stress can reduce the level of this element.

The main symptoms of magnesium deficiency are the following conditions:

Arterial surges;
Heart pain;
Drowsiness or insomnia;
Nervous and muscle weakness;
Nervousness;
Memory impairment;
Dizziness;
Frequent headaches;
Depressive states;
Absent-mindedness and lack of concentration.

Due to the low magnesium content in the body, a rapid increase in the destruction of red blood cells is possible, which leads to anemia. Magnesium deficiency is the primary cause of myocardial infarction and coronary artery disease.

People with magnesium deficiency experience weather dependence more often than others and are at greater risk of gastrointestinal diseases and. For women, a deficiency of this element becomes the primary cause of PMS, painful periods and problems during menopause.

If you suspect a lack of magnesium, you should consult a doctor for help. Self-medication is fraught with an overabundance of the element, which can cause other health problems.

Products that compensate for the lack of magnesium and potassium

If it is determined that there is a shortage of elements necessary for health in the body, then this level should be replenished by consuming foods with potassium and magnesium.

To compensate for some of the potassium deficiency, you need to eat foods containing high levels of potassium. The largest amount is found in dried fruits.

It is recommended to eat a large amount of green vegetables, fruits, nuts and herbs. It is advisable to consume them fresh, and in the case of heat treatment, they should not be pre-soaked. The best way culinary processing - baking and steaming.

High levels of potassium in seafood, fish, liver and milk. If you replenish your daily fluid supply mineral waters, then you can slightly compensate for the lack of potassium.

By enriching your diet with foods high in potassium and eliminating the cause of the drop in levels, you can improve your health and prevent complications and negative consequences.

By regularly eating foods rich in magnesium, you can partially compensate for its deficiency in the body.

Large amounts of this element are found in the following products:

Buckwheat;
Mustard;
Beans;
Cashew nuts;
Milk;
Champignons;
Bran bread;
Potato;
Carrot.

The most relevant is mustard. Its seeds are a source of micro- and macroelements beneficial to the human body. It helps digest the rest of the food and removes toxins. It is mustard that helps keep the heart healthy and increases magnesium levels.

It is worth noting that hard water has the largest number magnesium than soft. Therefore, it is recommended to drink hard water if you have a magnesium deficiency.

Use of medications

There is a large amount that replenishes the deficiency of potassium and magnesium. Often these are medications containing one active element. However, a whole line of products has been developed that are universal medications containing both potassium and magnesium.

Among the most popular such drugs:

Panangin;
Asparkam;
Aspangin;
Asparkard;
Potassium-magnesium aspartate;
Kudesan;
Pamaton.

The highest amount of active elements is contained in Panangin. It is taken as prescribed by a doctor, following all recommendations. All of the above medications, if used incorrectly, can cause a number of adverse reactions, especially when interacting with other drugs.

A lack of magnesium and potassium in the human body can lead to disruption of the vital functions of the organs of the human body. Therefore, it is necessary to be attentive to your health, and at the slightest deviation, consult a doctor for correct diagnosis and treatment.

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Jan 18, 2016 Violetta Doctor