Potassium deficiency or hypokalemia is a condition when potassium levels in the body are below normal limits. If the body lacks this mineral, a number of health problems can occur. Therefore, potassium intake needs to be fulfilled according to the recommended amount every day.
Potassium or potassium is a type of mineral and electrolyte that is useful for maintaining fluid balance in the body. Not only that, potassium also plays a role in maintaining heart health, regulating the work of muscles and nerves, and bringing nutrients absorbed by the body to the cells.
Although important for the body, but the body is not able to produce potassium itself, so the intake of potassium can only be obtained from food and drinks. The number of potassium requirements for each person is different and is generally adjusted for age, namely:
- Children aged 1-3 years range from 3,000 mg per day.
- Children aged 4-6 years around 3,800 mg of potassium per day.
- Teenagers and adults need 4,500-4,700 mg of potassium per day.
- Mothers breastfeed at least 4,700-5,000 mg per day.
By eating healthy, balanced nutritious foods, potassium levels in the body should be able to be maintained within the normal range. However, there are several conditions and diseases that can cause a person to be deficient in potassium, such as:
- Severe diarrhea or long-lasting diarrhea (chronic diarrhea).
- Throws up.
- Certain diseases, such as thyroid disorders, hormonal disorders, Cushing's syndrome, and chronic kidney failure.
- Side effects of certain drugs, such as diuretic drugs, laxatives, injectable insulin, asthma medications, or certain antibiotics.
- Eating disorders, such as bulimia.
- Sweating too much.
- Low levels of magnesium or hypomagnesemia.
Things That Happen When Your Body Lacks Potassium
Potassium levels in the blood normally range between 3.6-5.0 mmol / L. If the potassium level in the blood is less than 3.5 mmol / L, it can be said that the body is deficient in potassium. And if the levels are less than 2.5 mmol / L, you need to be vigilant, because this condition can endanger health and need to get treatment as soon as possible.
If your potassium levels are slightly lower than normal, you may not experience any symptoms. Symptoms usually only appear when the body lacks potassium in large quantities. The following are some of the symptoms that can occur due to lack of potassium:
- Palpitations or palpitations. In severe cases, lack of potassium can cause heart rhythm disorders (arrhythmias).
- Tingling or numbness.
- Constipation.
- Weakened body muscles or cramps.
- Hard to breathe.
- The body feels tired.
To find out whether the potassium levels in the body are in normal limits or not, you can undergo a doctor's examination. The doctor will conduct physical and supportive examinations, such as blood and urine tests, to check the body's electrolyte levels, including potassium levels.
Steps to Overcome Potassium Deficiency
Potassium deficiency can be prevented by consuming foods that contain high potassium. High-potassium foods are easy to find and can be included as part of your daily diet. Some foods that contain lots of potassium include:
1. Potatoes
Potatoes are one of the foods with a high source of potassium, which is about 600 mg of potassium in 1 medium-sized potato. You can eat potatoes in a healthy way, such as baking or steaming potatoes with the skin.
2. Tomatoes
Fresh tomatoes are one source of potassium. In 1 tomato contained about 300 mg of potassium. However, a higher potassium content is actually found in tomato sauce or tomatoes that have been dried.
3. Kidney beans
In a cup or about 100 grams of red beans, contained about 600 mg of potassium. Other types of beans that are also rich in potassium are soybeans, lentils, and cashews.
4. Bananas
Besides being rich in carbohydrate and fiber content, bananas also contain potassium which is good for the body. In one banana contained about 400 mg of potassium. Other fresh fruits with high potassium that you can consume are apricots, avocados, melons, kiwi, oranges, and strawberries.
5. Seafood
Most types of seafood have high potassium content, especially snapper, tuna, and salmon. However, you need to be careful in eating sea fish. Make sure the fish consumed do not have high mercury content. In addition, avoid processing fish by frying.
If you have certain diseases that can reduce the amount of potassium in the body, your doctor may give potassium supplements to improve the levels of potassium in your body. It aims to prevent various dangers of potassium deficiency.
But remember, if you take potassium supplements, make sure the dosage is in accordance with what the doctor has recommended, because excess potassium (hyperkalemia) can also be bad for health.
To ensure that you do not experience a shortage of potassium, consult a doctor. In addition to checking potassium levels in your blood, your doctor will also suggest a healthy diet to maintain potassium levels, as well as providing potassium supplements if needed.
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