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How to avoid potassium deficiency (Hypokalemia)

Potassium is a mineral that, among other things, helps muscles contract, helps regulate fluids and mineral balance in and out of body cells, and helps maintain normal blood pressure by blunting the effect of sodium. Potassium also may reduce the risk of recurrent kidney stones and bone loss as we age. Himekishi Ga Classmate! ~ Isekai Cheat De Dorei Ka Harem~

A healthy adult needs 4.7 grams of potassium a day.

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To avoid potassium deficiency, you can eat your way to better potassium levels

Fruits:
Bananas contain a healthy dose of potassium, and some say bananas can help you avoid muscle cramps. Oranges are another good source, as are mangoes, kiwis, apricots, dates, and avocado.

Vegetables:
Vegetables that are high in beta-carotene also tend to contain a lot of potassium, like carrots, sweet potatoes, and red peppers. What a perfect excuse to try this recipe for sweet potato and red pepper soup

Fish:
The sea is another great source of potassium. Sardines contain plenty of it, with 365 mg per can.

Meat:
Grilled steak can be a healthy part of getting enough potassium, especially when combined with tomatoes, leafy greens, and peanuts.

Symptoms
• Leg cramps and other muscle cramps are one of the earliest signs of potassium deficiency
• Muscle weakness
• Paresthesia (pins and needles)
• Paralysis
• Excessive thirst and/or urination
• Heart arrhythmia and/or palpitations
• Confusion
• Low blood pressure
• Drowsiness

If you experience ongoing symptoms of low potassium, see your doctor for a blood test and treatment recommendations.

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