Potassium: daily intake rate

The purpose of this article is to study the role of the main chemical element of the cell - potassium - in the metabolism of the human body. We will also find out which daily rate of potassium and magnesium will ensure the functioning of all vital organs and physiological systems of our body.

Biochemistry, its tasks and prospects

In everyday life, we often use phrases like: "It must be eaten because it is useful." Behind the popular statements is a whole science that provides an exhaustive answer to the questions about healthy and nutritious nutrition, proceeding from the chemical composition of substances that enter into food products. Biochemistry studies the role of chemical elements in the metabolism and serves as the basis for age physiology, nutrition and nutrition hygiene. Its task is to study the mechanisms of regulation of assimilation and dissimilation reactions, as well as to clarify the role of chemical elements, for example sodium, potassium, magnesium, chlorine in the vital activity of cells and the human body as a whole. Dietology, based on biochemical studies, determines what daily rate of potassium, iron, sulfur and other elements necessary to ensure a normal level of metabolism.

Elementary chemical composition of living organisms

Scientists-biochemists have proved that plants, animals and humans contain in the cell most of the chemical elements of D. Mendeleyev's table. Potassium and magnesium, the significance of which we are considering, are macro elements, that is, their content in cells is large. Let us dwell on their functions in more detail and find out what the daily rate of potassium for man will be equal to.

The role of potassium in the transport of substances through cell membranes

To determine the role of potassium in the transfer of ions through the membrane cellular bilayer, an indicator such as the permeability coefficient P is used. It depends on the thickness of the cell membrane, the solubility of potassium ions in the lipid layer, and the diffusion coefficient D. For example, the pores of the human erythrocyte membrane are selective for potassium ions, and Their permeability factor is 4 pm / s. Also sufficiently low permeability of the membrane of the longest process of the neurocyte - axon - is completely dependent on potassium channels. Although it should be noted that they can pass other ions, but with lower permeability values than potassium. Proceeding from what has been said, it becomes clear what role in the work of the nervous system is played by potassium, the daily norm of which is on average 2 grams, and for people who are engaged in heavy work - from 2.5 to 5 g.

Effect of potassium ions on the cardiovascular system

All information and research related to the normal functioning of the heart and the functioning of the vascular system are now very relevant in connection with the increased level of stressful situations, the increase in the pace of life, the widespread spread of bad habits (smoking, alcoholization of the population). The incidence of angina pectoris, coronary artery disease, the risk of heart attack and stroke is currently very high. Potassium, the daily rate of which enters our body primarily with valuable animal products: fish, veal, milk, normalizes blood pressure, regulates innervation of the myocardium. This helps prevent heart rhythm disturbances: arrhythmia and tachycardia. It is not necessary to discount the fact that the macronutrient is contained in many plants serving us as food, namely: in potatoes 420 mg, in beet 155 mg, in cabbage 148 mg (per 100 g of product).

Good companion potassium - magnesium

It should be noted that along with potassium for normal metabolism in the cell, magnesium ions are also needed. They belong to macroelements and often act as synergists in biochemical reactions. Magnesium, like potassium, the daily norm of which is quite high (from 0.8 to 1.2 g), regulates the tone of skeletal muscles, the activity of the heart, controls the signaling in the nervous tissue, so both macronutrients are used to prevent insomnia, irritability, panic conditions , Resulting from a shortage of potassium and magnesium.

Both macronutrients enter the food ration with products such as rice, buckwheat, legumes, liver and poultry meat, as well as with sour-milk drinks. Regular use of such food compensates for the lack of potassium in the human body.

Age and sex differences in the dosage of macronutrients

As we said earlier, both microelements - both magnesium and potassium (the daily norm of which varies from 2 to 4 grams per day) - affect the formation of bone tissue and promote its growth and repair. This is very important, especially in childhood. To get the necessary amount of potassium (from 0.15 to 0.3 grams per day), the fruit of the child must be present fruits and berries, especially apricots, bananas, strawberries. In sufficient quantity, the child must consume kefir, yoghurt, chicken and eggs. As the children's body grows rapidly, a daily positive cellular balance of potassium is needed. The ions of this chemical element participate in the synthesis of proteins, glycogen, form the buffer properties of blood, and also provide the conduct of nerve impulses and muscle contractions. It is possible to say with full justification that all these functions are performed by potassium. The daily allowance for children is 460 mg. This chemical element is also needed to strengthen the health of the female body. Daily should arrive up to three grams of potassium. Given the fact that heavy types of physical work are performed mostly by men, for them the daily norm of potassium should be up to 5 grams.

Nutritionists warn that the use of refined sugar, coffee, alcohol blocks the absorption of potassium from food that has entered the gastrointestinal tract. Deficiency of the macroelement can be overcome by applying vitamin-mineral complexes, for example "Duovit", "Supradin", or by introducing into the diet of people who have bad habits, dried fruits, walnuts, pumpkin seeds. This should ensure a daily rate of potassium. In dried apricots, its content is 2.034 g in terms of 100 g of product. This volume should be divided into several meals, and not eaten at a time, otherwise you can observe the manifestations of dyspepsia. In connection with the popularization of active lifestyles, scientists have developed diets in which the need for magnesium and potassium is best balanced in our body. This is, first of all, the introduction into the diet of easily digestible protein-vegetable mixtures that do not require long-term heat treatment and are prepared for steam. They contain a daily rate of potassium in grams - from 3 to 4.7, as well as the required amount of magnesium, calcium, iron and trace elements.

Why the food should be full

What can happen if our body suffers from a lack or excess of such elements as magnesium and potassium? The daily rate of their, we recall, should be 1.8-2 g and 3-4.7 g respectively. Systemic digestive disorders, nervous disorders, hypertension can result from a deficiency of an element such as potassium. The daily rate of it should not exceed 4.7 grams, otherwise the person is diagnosed with polyuria, irregularities in the work of the heart and kidneys.