Potassium: recommended daily allowance


2018-03-17 14:36:14




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The Purpose of this article is to study the role of the principal chemical element of the cell – potassium - metabolism of the human body. We also find out what the daily rate of potassium and magnesium will ensure the functioning of all vital organs and physiological systems of the body.

potassium daily allowance

Biochemistry, its tasks and perspectives

In everyday life we often use phrases like: “This is necessary is because it is useful”. For ordinary statements is a science, giving a comprehensive answer to the questions about healthy and nutritious meals on the basis of the chemical composition of substances used in food products. Biochemistry examines the role of chemical elements in metabolism and serves as the basis for developmental physiology, dietetics and food hygiene. Its task: study of the mechanisms of reactions of assimilation and dissimilation, as well as clarifying the role of chemical elements such as sodium, potassium, magnesium, chlorine in the life of cells and human body in General. Nutrition based on biochemical research, determines what is the daily allowance of potassium, iron, sulfur and other elements necessary to ensure a normal level of metabolism.

Elementary chemical composition of living organisms

Scientists biochemists have proven that plants, animals and humans contain a part of the cell most chemical elements of the table D. Mendeleev. Potassium and magnesium, which we consider are the macronutrients, i.e. their concentration in the cells is high. Will focus on their functions in more detail and find out what is the daily allowance of potassium for a human.

daily allowance of potassium and magnesium

The Role of potassium in transport of substances through cell membranes

To determine the role of potassium in the transmission of ions through the cell membrane bilayer using an indicator such as the coefficient of permeability p. It depends on the thickness of the cell membrane, solubility of potassium ions in the lipid layer and diffusion coefficient D. for Example, the pores of the membrane of the erythrocyte of man selective for potassium ions, their permeability coefficient is 4 PM/C. Also, the relatively low permeability of the membrane the long process of neurotica – the axon is totally dependent potassium channels. Although it should be noted that they can miss and other ions, but with lower values of coefficient of permeability than that of potassium. Based on the foregoing, it becomes clear what role the nervous system plays potassium, the daily rate which is an average of 2 grams, and for the people who are engaged in heavy work – from 2.5 to 5 g.


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daily allowance of potassium

The Influence of potassium ions on the cardiovascular system

All information and research regarding the normal functioning of the heart and work of the vascular system, are currently very topical due to the increased level of stress situations, increasing the pace of life, wide spread of harmful habits (Smoking, alcoholism). The incidence of angina, coronary artery disease, the risk of heart attack and stroke are currently very high. Potassium, the daily rate which goes into our bodies primarily valuable animal products: fish, beef, milk, normalizes blood pressure, regulates the innervation of the myocardium. This helps to prevent heart rhythm disorders: arrhythmia and tachycardia. No need to ignore the fact that a macronutrient found in many plants that give us food, namely: potato – 420 mg, beet – 155 mg, in cabbage – 148 mg (per 100 g of product).

daily allowance of potassium in grams

A Good companion potassium-magnesium

It Should be noted that along with potassium for normal metabolism in the cell are also required magnesium ions. They are macronutrients and are often synergistic in biochemical reactions. Magnesium, like potassium, daily rate which is relatively high (from 0.8 to 1.2 g), regulates skeletal muscle tone, heart action, control the conduction of signals in nervous tissue, therefore, both macronutrients is used for the prevention of insomnia, irritability, panic disorder arising from deficiency of potassium and magnesium.

Both macronutrients come in the diet with products such as rice, buckwheat, legumes, liver, meat, poultry, and dairy drinks. Regular consumption of such food compensates for the lack of potassium in the human body.

Age and sex differences in the dosage of macro

As we said earlier, both the trace element and magnesium, and potassium (daily rate which ranges from 2 to 4 grams per day) - influence the formation of bone and contribute to its growth and reparation. This is very important, especially in childhood. To obtain the necessary amount of potassium (from 0.15 to 0.3 g per day) in the diet of the child must be present fruits, especially apricots, bananas, strawberries. In sufficient quantity the baby needs to eat kefir, yogurt, chicken and eggs. Since children's bodies are growing quickly, you need a daily positive balance of cellular potassium. Ions this chemical element involved in the synthesis of proteins, glycogen, form the buffer properties of the blood, as well as conducting nerve impulses and muscle contraction. It is reasonable to say that all of these functions are performed by potassium. The daily norm for children is 460 mg. of this Essential chemical element and for improving the health of the female body. Every day should come to three grams of potassium. Given the fact that heavy physical work is performed mostly by men, for them the daily rate of potassium up to 5 grams.

daily allowance of potassium for human

Nutritionists warn that consumption of refined sugar, coffee, alcohol blocks absorption of potassium from food, arrived in the gastrointestinal tract. Macronutrient deficiency can be overcome by applying vitamin-mineral complexes, for example “I think”, “Supradyn”, or entering into the diet of people with addictions, dried fruits, walnuts, pumpkin seeds. So must be provided daily allowance of potassium. Dried apricot contains its content - 2,034 g based on 100 g of product. This amount should be divided into several meals, not to eat at one time, otherwise it is possible to observe the manifestations of dyspepsia. In connection with the promotion of active life scientists have developed diet which is well balanced need magnesium and potassium in our body. It is primarily the introduction in the diet of easily digestible protein and vegetable mixtures that do not require long heat treatment and preparing for a couple. They contain daily allowance of potassium in grams, from 3 to 4.7, and the required amount of magnesium, calcium, iron and trace elements.

daily allowance of potassium in dried apricots

Why a diet should be complete

What can happen if our body will experience a shortage or excess of elements such as magnesium and potassium? Daily rate, we shall reach 1.8-2 g, 3-4,7 g respectively. Systemic digestive disorders, nervous disorders, hypertension can occur as a result of deficiency of such elements as potassium. The daily rate also it should not exceed 4.7 grams, otherwise the person is diagnosed with polyuria, disturbances in heart and kidney.


Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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