Potassium plays an important role in your body. It helps to regulate fluid balance, muscle contraction, and mineral balance. Potassium also alleviates the effects of excessive sodium consumption.
The nutrient is present in lots of healthy foods such as avocados, melons, bananas, and white beans. But even if you get the recommended 4,700 mg per day, you still might have a potassium deficiency.
The cells have approximately 98% potassium, which means that a lack of potassium will lead to damage to the heart, muscles, and nerves So, take a look at the following 6 first symptoms of potassium deficiency in your body:
Warning signs that you need more can be hard to notice. But if you experience any of the symptoms below, consult your doctor to test your potassium levels.
1. You Experience General Fatigue
If you feel tired for no particular reason, not excessively overweight or overworked, this means that your cells lack the right amount of potassium to function properly. If the potassium level decreases, it can adversely affect the functioning of the organ.
2. You are Bloated All the Time
When you are low on potassium, your body struggles to regulate sodium levels and can cause salt-induced bloating.
3. You Experience Tingling and Numbness
Nerve health is associated with a lack of potassium in the body. If your potassium level drops, you may feel discomfort in your body.
4. You are Constipated
Potassium deficiency decreases the proper functions of the body, slowing down the digestive process. It can cause swelling and colic in the abdomen.
5. You Have High Blood Pressure
Potassium reduces the effects of sodium. This means that consuming potassium-rich foods is extremely important for regulating blood pressure.
6. You Experience Heart Palpitations
Potassium deficiency also affects heart health. It can cause heart palpitations and an irregular heartbeat. It affects the rhythmic and coordinated contractions that are regulated by electrical impulses. Therefore, if you want to prevent strokes and other diseases, increase your potassium intake daily.
Sources of Potassium
The best way to increase your potassium intake is to consume more potassium-rich foods like fruits, vegetables, beans, and nuts.
Here is a list of foods that are a great source of potassium, along with the percentage of RDI found in a 100-gram serving
Beet greens cooked: 26% RDI
Yams, baked: 19% RDI
White beans cooked: 18% RDI
Clams cooked: 18% RDI
White potatoes baked: 16% RDI
Sweet potatoes, baked: 14% of RDI
Avocado: 14% RDI
Pinto beans, cooked: 12% of RDI
Bananas: 10% RDI