Potassium is an important nutrient that maintains the body’s fluid balance as well as maintains optimal blood pressure levels and helps muscles contract, but according to statistics, children currently receive less than 60% of their daily intake. potassium recommended. So how can mother overcome this situation?
The effect of potassium on young health?
Potassium is a simple mineral but plays a very important role in the body: Helps regulate water and electrolyte balance, helps maintain the normal functioning of the organs, especially the cardiovascular system, the digestive system. chemistry, urinary system and muscle activity.
The American Dietetic Association warns that potassium is one of the nutrients that school-aged children lack.
How much potassium is enough?
Along with sodium, potassium helps balance the body’s water, maintains a healthy blood pressure. At the age of 1-3 years should provide 3,000 mg per day, while 3,800 mg of potassium is essential for children aged 4-8 years.
In case of not reaching the required amount of potassium for children every day, moms should not be too worried, but instead, calculate the average amount of potassium for a few days or a week for a reasonable supplement.
Potassium is found in many foods. Fruits and vegetables are the most important source of potassium: legumes and nuts, apples, gourds, squash, bananas and papayas … It should be noted that domestic cooking will reduce by 50 – 70% of the potassium in these foods. Therefore, we should cook by steam or oven or eat raw to absorb the maximum amount of potassium in the food. Potassium is also found in many types of fish, oysters, yogurt, squash seeds, cereals, chocolate …
What if the child lacks or has excess potassium?
Cases of low potassium in the body are often caused by diarrhea, vomiting, diabetes, kidney dysfunction, aspirin use, cortisone, diuretics, or excessive sweating. leading to dehydration. Symptoms associated with potassium deficiency are cardiac arrhythmia, decreased muscle tone, fatigue, stress, memory loss, hypertension, bloating, or decreased bowel movements. Prolonged hypokalemia results in disorders of the cardiovascular and nervous systems, which can even lead to paralysis and even death.
Potassium supplementation may be necessary in case of hypokalemia. However, it is best to consult a doctor because if the ratio of potassium in the blood is too large, it is also very dangerous for children.
It is important to keep the potassium in the body in balance, because if not, in the long run will have side effects such as muscle weakness and cramps, intestinal diseases and abnormal heart rhythms.
Some of the best sources of potassium are:
Fruits and vegetables are a rich source of potassium, so you can get lots of potassium from your diet. Here are the delicious foods that are perfect for increasing the amount of potassium in the body.
Potato. Potatoes are the “world” of potassium. In addition, potatoes are also a good source of additional minerals, B vitamins, and even have some vitamin C and fiber.
Beetroot. This vegetable is rich in potassium. A cup of cooked beetroot has more than 1,300 mg of potassium, lots of minerals, 4 grams of fiber, 35 mg of vitamin C and 11,000 international units of vitamin A. So try to add beets to your menu if you want. Increasing the amount of potassium for the body.
Bean. Most legumes are rich in potassium, especially white beans (half a cup of white beans has about 400 mg of potassium). Besides, beans are also an excellent source of minerals in general and rich in fiber.
Non-fat yogurt. The plan to add non-fat yogurt to a snack is great, because it not only contains more potassium (more than 500 mg of potassium in one cup of yogurt), but also is rich in calcium, protein, and vitamin D. and other probiotics.
Sweet potato. Sweet potatoes are a delicious, nutritious dish because they contain a lot of vitamins and minerals, including potassium. In addition, sweet potatoes are high in fiber that is good for the digestive system.
Fish. Most fish, such as salmon and tuna, usually provide a significant amount of potassium, but flounders are particularly high in potassium. In addition to potassium, marine fish is also rich in minerals and essential fatty acids.
Banana. This fruit has long been famous for being rich in potassium. On average, a banana has more than 400 mg of potassium, and is also high in B vitamins, 3 grams of fiber and about 100 calories.
Prunes. Prunes and prunes juice are also excellent sources of potassium. Half a cup of dried prunes or juice has 700 mg of potassium, plus a range of minerals, B vitamins and about 1,100 international units of vitamin A.
Clams. Clams are known to be a good source of zinc, an important mineral for many of the chemical reactions that occur in the body. However, aside from zinc, clams are also a great source of potassium. Half a cup of clam meat has about 500 mg of potassium. Clams are also low in calories, high in protein and high in iron.
Tomato. According to nutrition experts, tomatoes are an excellent source of potassium, especially when cooked or consumed in the form of sauces. Half a cup of tomatoes has about 450 mg of potassium, plus lycopene, an antioxidant, along with lots of vitamins and minerals supplements.
Dried apricots. Dried apricots are rich in potassium, with more than 1,000 mg in half a cup. Dried apricots are also rich in vitamin A and iron.
Cabbage. This vegetable is used in Asian dishes. It is delicious and contains many healthy nutrients. A cup of cooked cabbage has more than 600 mg of potassium, the same amount of vitamin C, lots of vitamin B, more than 7,000 international units of vitamin A and about 60 micrograms of vitamin K, but only about 20 calories.