Potassium in food
What do I need to know about potassium in food? Minerals are important components in our diet. Potassium is one of them. It plays an important role especially for the heart and blood pressure. Although our body regulates the potassium level itself to a certain extent, an imbalance can occur under certain circumstances. And this can sometimes be life-threatening!
Why do we need potassium?
The mineral is involved in the regulation of the acid-base balance and in signal transmission between the cells. It is also responsible for the transmission of impulses in the nerves and controls the contractions in the muscles, i.e. also the heart function. Together with sodium, potassium regulates blood pressure. Because our organism cannot produce this important electrolyte itself, we have to supply it with food. If there is too much, the kidneys excrete it through the urine.
If you have too much potassium in your blood or if the levels are too low, this has physical effects. A potassium deficiency (hypokalaemia) can lead to symptoms such as hair loss, muscle weakness, fatigue, tiredness and headaches. In severe cases, life-threatening cardiac arrhythmias occur. Too high a concentration of potassium in the blood (hyperkalaemia) can lead to nausea, diarrhoea, sensory disturbances, paralysis and, in the worst case, cardiac arrest.
How much does my body need?
According to the reference values of the German Nutrition Society (DGE), the daily requirement of potassium for adults is about 4000 mg per day. This requirement can usually be met without any problems with a balanced mixed diet. However, the individual need depends on various factors, such as leisure time behaviour (sports or activities in extreme heat), working conditions (sweaty work) and any pre-existing conditions (such as kidney disorders) . Older people have a higher risk of developing a potassium deficiency because their thirst and appetite are less pronounced. In addition, with age, the digestive system's ability to dissolve nutrients from food decreases. The intake of potassium-rich foods can counteract an undersupply. In addition to dietary errors, there are also some other circumstances that can cause a potassium deficiency. These include, for example, vomiting, diarrhoea or taking laxatives in high doses.
Potassium deficiency: You can prevent it with these foods
Plants absorb potassium through their roots. Therefore, it is mainly contained in plant foods. The banana is known for its high potassium content. The yellow fruit can be eaten all year round and provides about 600 mg of potassium per piece, depending on size. Bananas taste good on their own, as a snack on the go, in fruit salads, on cakes or even as a smoothie. Tomato paste is a popular food in the kitchen. It is one of the most potassium-rich foods of all. Concentrated tomato paste contains more than 1000 mg of the valuable mineral in 100 g. Mushrooms are also very good sources of potassium, containing 300 - 600 mg per 100 g. The potassium content of dried mushrooms is even higher. In dried form you can add them to soups and spreads or use them as seasoning.
Dried fruits, such as sultanas, prunes and especially apricots, are also good sources of potassium. They can be eaten in between meals or mixed into muesli. Nuts (such as peanuts, hazelnuts or walnuts), cashews and almonds are also high in potassium. Among the cereals, the highest values are found in spelt, rye and buckwheat.
Animals absorb potassium through their feed, so it is also found in meat, dairy products and fish. If you look for good sources of potassium among animal foods, you will find the right product in salmon. With one portion of cooked salmon (about 150 g) you take in just under 600 mg of potassium. The general rule for meat is: the leaner the meat, the higher the potassium value. Beef, for example, provides 400 mg of potassium per 100 g.
Cocoa powder is a real potassium bomb! 100 g of cocoa powder contain more than 1500 mg of potassium. In moderation, chocolate is therefore healthy - at least if it is dark chocolate with a high proportion of cocoa powder.
Foods with little potassium
Little or no potassium is found in processed foods such as fats, oils, sugar, white flour, rice and pasta. Vegetables low in potassium include onions, iceberg lettuce, gherkins and lettuce. Fruits are low in potassium, especially apples, pears and blueberries. Drinking water and most mineral waters also contain potassium, but only in extremely low concentrations.
Overview: Foods with low and high potassium values
| Food | Potassium per 100 g (approx.) |
|---|---|
| Dark chocolate | < 2000 mg |
| Apricot,dried | < 1100 mg |
| Tomato paste | < 1000 mg |
| Lentils | 800 mg |
| Hazelnuts | 750 mg |
| Mushrooms | 600 mg |
| Spinach,cooked | 500 mg |
| Salmon,cooked | 400 mg |
| Banana | 400 mg |
| Potatoes | < 300 mg |
| Mushrooms,cooked | < 300 mg |
| Broccoli,cooked | < 200 mg |
| Wholemeal bread | 300 mg |
| Red pepper,raw | 250 mg |
| Cow's milk (1.5% fat) | 150 mg |
| Yoghurt | 150 mg |
| Hühnerei | < 100 mg |
| Apple | < 100 mg |
| Pasta,cooked | > 50 mg |
Notes during preparation
When cooking, make sure that the food is not left in the water for too long. This is because all minerals are water-soluble. This means that during cooking they are partially absorbed into the liquid. If this is poured off, potassium and other valuable substances are lost. This can be avoided with gentle preparation, for example by steaming the vegetables with little water. In addition, they should not be cut too small before cooking. You can also use the cooking water from vegetables such as broccoli, Brussels sprouts or carrots. For example, you can make a delicious soup. Alternatively, many foods can also be eaten raw.
Your potassium level is too low? Then cook with olive oil! It increases the absorption of potassium from food. If you need more potassium, it makes sense to combine potassium-rich foods such as tomatoes or potatoes with olive oil.
If the potassium content in food is to be reduced for health reasons, such as kidney diseases or metabolic disorders, the water-soluble effect can be used to reduce potassium. The food is soaked in water for three to five hours. This procedure is also called "soaking". The potassium content is thereby reduced by about half!
Conclusion
Both a long-term oversupply and an undersupply of potassium have a negative effect on our health, especially on the heart. A varied and balanced diet should therefore be part of your daily diet. If your potassium level is too high or too low and you need to change your diet on medical advice, take a look at the Internet. Here you will find extensive recipe databases. And be open to taste surprises - maybe you'll discover your new favourite dish!
