Potassium magnesium in food. Why do we need potassium and magnesium for the heart

With a deficiency of any microelement, serious malfunctions in the work of internal organs and systems occur. If you know what foods contain potassium and magnesium, regularly replenish the supply of these substances, you can reduce the risk of developing pathologies of the cardiovascular system, get rid of apathy, stress and insomnia.

The role of potassium and magnesium in the body

Magnesium (Mg) and potassium (K) are closely related to each other, since micronutrients are poorly absorbed separately. These substances are responsible for the normal functioning of the thyroid gland, digestive, nervous, immune systems, and help strengthen bone and muscle tissue. But most of all, K and Mg are needed to prevent diseases of the heart and blood vessels.

Benefits of micronutrients:

• accelerate metabolic processes;
• maintain an optimal balance of acids and alkalis, salts and water;
• increase muscle tone;
• eliminate increased blood viscosity, prevent the formation of blood clots;
• normalize the psycho-emotional state;
• improve blood circulation, strengthen the myocardium, reduce the likelihood of developing various types of arrhythmias;
• contribute to the normal course of enzymatic reactions;
• remove excess bad cholesterol, toxic substances.

Mg helps to cope with stress, takes part in the production of certain hormones, activates the synthesis and outflow of bile, and also normalizes the digestive and immune systems, strengthens bones, and alleviates the manifestations of allergic reactions.

K maintains arterial parameters at a normal level, improves oxygen supply to the brain, reduces the risk of developing kidney and urinary system diseases, eliminates edema, and improves physical endurance.

At the initial stage, deficiency of Mg and K manifests itself in the form of nausea, vomiting, diarrhea or constipation, swelling of the face and limbs, migraine attacks, convulsive syndrome, depression and neurasthenia.

Daily intake of potassium and magnesium for a person

The daily dose of K and Mg depends on age, the presence of chronic pathologies and the sex of the person.

Table "How much Mg and K does a person need"

After injuries, burns, operations, in the presence of diabetes, chronic gastritis, enteritis, pancreatitis, cholecystitis, with an ulcer, the body's need for Mg, K increases.

TOP products containing magnesium and potassium

Regular consumption of foods high in potassium and magnesium will help to avoid migraines, hyperhidrosis, muscle cramps, arrhythmias, insomnia, and chronic fatigue syndrome. Most trace elements per 100 grams of product are found in bran, legumes, vegetables, seeds.

Wheat bran contains the most potassium and magnesium

Heat treatment reduces the amount of magnesium and potassium in foods.

Food list for potassium and magnesium deficiency

The list of potassium- and magnesium-containing products is large, most of them are available year-round - you can replenish the supply of trace elements at any time.

A bar of dark chocolate will help replenish magnesium and potassium in the body

Table "What foods are rich in potassium and magnesium"

Potassium and magnesium containing vitamins

With a strong decrease in the levels of potassium and magnesium in the blood, to reduce the risk of developing cardiovascular pathologies in the elderly, cardiologists often prescribe special medicines and vitamin complexes.

What drugs contain potassium and magnesium at the same time

Imported preparation for replenishing trace elements of calcium and magnesium

These funds are included in the complex therapy in the treatment of heart failure, arrhythmias, during the recovery period after a heart attack - K, Mg increase the effectiveness of cardiac glycosides.

The level of K, Mg decreases with long-term use of diuretics, contraceptives, insulin, hydrocortisone. Abuse of salty foods, alcoholic and carbonated drinks, sweets, strict diets, dehydration, increased sweating, and emotional stress can lead to microelement deficiency.

Contraindications

Despite the fact that a deficiency of Mg, K provokes the development of serious diseases, in some cases it is contraindicated to use foods and preparations containing potassium and magnesium.

If a person has kidney problems, then it is better to limit the intake of potassium and magnesium.

In what cases it is necessary to limit the intake of magnesium and potassium-containing foods:

• chronic diseases of the kidneys, adrenal glands;
• atrioventricular block;
• increased content of K, Mg in the blood;
• severe forms of hypotension - a decrease in indicators below 90/60 mm Hg. Art.;
• myasthenia gravis;
• acidosis;
• severe dehydration;
• hemolysis;
• violation of the process of amino acid metabolism.

In the elderly, when taking antibiotics, potassium-sparing diuretics, non-steroidal anti-inflammatory drugs, the risk of developing an excess of Mg, K in the body increases.

Prevention of potassium and magnesium deficiency

To avoid a deficiency of K, Mg, reconsider your eating habits - the diet should contain a lot of fermented milk products of medium fat content, lean meat, raw vegetables, greens. Eggs eat no more than 2 times a week, reduce the daily amount of salt, eat only rye bread, no more than 200 g per day.

Give up junk and junk food, sweets, butter and mayonnaise, season salads with olive, linseed, sunflower, pumpkin oil. Observe the drinking regime - drink at least 1.5 liters of fluid per day.

Avoid overwork, get enough sleep, lead an active lifestyle, spend more time outdoors, give up addictions, try not to take medicines that inhibit the absorption of potassium and magnesium, unnecessarily.

A potassium and magnesium diet is extremely beneficial for the heart, foods high in these trace elements normalize metabolism, activate the body's defenses. But do not consume them in large quantities, an excess of K and Mg is just as harmful to humans as a deficiency.

Potassium (K) and magnesium (Mg) are minerals that have similar and joint functions. So, they both participate in the metabolism, are responsible for the proper functioning of the central nervous system.

They have a great influence on the work of the heart, normalize blood circulation.

These macronutrients are involved in the acid-base balance, as well as in the water-salt balance of the body. Potassium and magnesium are involved in the work of the muscles, they keep the muscles in good shape.

They affect the psychological state of a person, remove toxins and harmful substances.

The importance of potassium and magnesium for the heart

Potassium, together with magnesium, is used to prevent arrhythmias, because. thanks to them, the correct passage of the cardiac impulse occurs. They apply:

• for prevention;
• heart failure;
• improve myocardial contractions.

Potassium and magnesium are included in the complex of drugs in the treatment of angina pectoris, because they make blood vessels more elastic. Potassium and magnesium are also used to prevent ischemic stroke. With their help, the risk of blood clots is reduced.

These macronutrients supply the heart with energy and improve the metabolic processes of the heart muscle.

Potassium and magnesium deficiency

These 2 macronutrients are substances that force each other out of cells. There is always a lot of magnesium in the human body. Potassium, on the other hand, comes in smaller amounts and may not be enough.

So, when there is a lack of potassium, the cell with the missing element takes magnesium with water. Due to this, cell edema occurs.

If we talk about the heart muscle, then the swelling in the cells can be deplorable or.

But not only cells suffer, but also the channels through which nerve impulses pass. If the electrical path is swollen, then arrhythmia may occur. To expel magnesium from the cell, potassium intake is necessary.

Magnesium is interchangeable with calcium. If instead of magnesium the cell is occupied by a calcium ion, then the muscles of the heart will contract sharply, the person will feel pain, and the heart rhythm will be disturbed.

Daily intake of potassium and magnesium

There are certain norms for the consumption of these minerals by various categories of the population, which are determined by age and gender of people.

• Children under six months of age should receive magnesium (Mg) up to 30 milligrams per day, and potassium (K) up to 650 mg per day;
• Children under three years of age have a need for magnesium in an amount of up to 140 mg, and for potassium up to 650 mg;
• Children four to nine years old up to 230 milligrams Mg and 1700 mg potassium;
• Children under 14 to 580 mg magnesium, and 1700 mg potassium;
• Girls under 18 need a daily intake of magnesium up to 690 mg, potassium up to 1700 mg;
• Young men under 18 years old 740 mg Mg, up to 1700 mg potassium;
• Adult women up to 660 mg Mg and 2100 mg potassium;
• Men up to 760 mg Mg and 2100 mg potassium;
• Pregnant women belong to a separate category, because. their body needs an increased amount of macronutrients, magnesium, in this case, is consumed from 400 mg per day, up to 680 mg per day. The potassium norm is doubled to 3400 milligrams per day.

These norms are given for people leading a measured, calm lifestyle, for athletes, people in stressful situations,

In people who sweat profusely, the intake of minerals increases. With vomiting, diarrhea, swelling, in hot weather, you should also increase the amount of magnesium and potassium consumed.

Foods containing potassium and magnesium

The table below shows a list of products containing 2 of these trace elements:

Having identified foods containing potassium and magnesium separately, we will analyze which foods contain potassium in large quantities and magnesium for the heart.

• Wheat bran is one of the richest products in these substances, Mg in them is 582 mg per 100 g, and potassium is 1158 mg.
• In second place are soybeans, containing 248 mg of magnesium and 1374 mg of potassium.
• Beans are in third place, Mg in it is 119 mg, potassium is 810 mg / 100 grams.

It should be borne in mind that during heat treatment, the amount of useful elements is sharply reduced, so it is better to give preference to unprocessed products.

The role of potassium in human life

There is a lot of potassium in the human body. Its weight is about 250 grams. The daily intake of potassium is three to five grams.

The lack of an element leads to the fact that glucose will not be absorbed and converted into energy, which is fraught with poor muscle contraction and possible paralysis.

Together with magnesium, potassium is involved in the processes associated with the work of the heart. Potassium is necessary for the normalization of pressure in the arteries and the normalization of the heart rhythm, muscle contraction.

Potassium helps to get rid of excess fluid, eliminates toxins, saturates the brain with oxygen.

Potassium is essential in the treatment of allergies. The main signs of potassium deficiency are:

• muscle cramps;
• disturbances in the heart rhythm;
• growth retardation;
• sexual disorders.

A lack of potassium can lead to, because. sodium salts can accumulate in cells. Chronic fatigue is also one of the signs of a deficiency of this macronutrient.

Potassium in food table

Having determined the importance of potassium, you should consider where the substance is contained.

Animal products are the best way to get potassium because they have the most balanced potassium and sodium content.

Product table

Potassium is found most of all in dried porcini mushrooms. The potassium mark per 100 grams of the product is 3937 mg / g, which corresponds to 157% of the daily requirement of the substance.

It should be remembered that the amount of potassium in excess of the permissible norms in the human body can provoke various diseases.

Signs of excess potassium

If you use large amounts of potassium content, then you can not only not improve your health, but also harm yourself.

So why is the potassium content above the norm in the body scary?

Excess potassium can lead to psychological disorders such as:

• anxiety;
• insomnia;
• hyperactivity;
• irritability;
• aggression;
• apathy.

Also, an excess of potassium leads to disruption of the muscles, including the heart. Namely:

• muscle weakness;
• neuromuscular disorders;
• skeletal muscle paralysis.

If you do not monitor the potassium content, you can provoke.

The role of magnesium in the body

It is difficult to overestimate the effect of magnesium on the human body.

Chronic fatigue, convulsions, neurosis and many other symptoms can be caused by a deficiency of this substance.

The normal content of the substance in the human body is about 320 mg for the female, and for men about 420 mg.

Magnesium activates enzymes that are involved in carbon metabolism.

Deficiency of the substance can be accompanied by a number of health problems, such as:

• increase in blood pressure,
• nervous breakdowns,

This macronutrient protects the heart from heart attacks, relaxes the heart muscle.

Magnesium has a huge impact on the psychological state of a person. The lack of an element can lead to seizures, nervous breakdowns, neuroses. With a lack of this macronutrient, sleep worsens, and convulsions often occur at night.

Most magnesium is found in asparagus, soybeans, buckwheat, brown rice. Hazelnuts also store a lot of Mg. After processing (cleaning, grinding) cereals, the amount of substance in them is significantly reduced.

In meat products, Mg is contained in small dosages. The largest amount of the substance is found in veal and rabbit, the magnesium level reaches 20 mg per 100 grams of the product.

Causes of magnesium deficiency

A lack of a substance can be caused by a number of different reasons, from malnutrition to severe stress.

It is practically impossible to determine whether a person has a deficiency of a mineral with accuracy, because in the blood it is contained in a concentration of only 1% of the total volume for the entire body.

The use of sugar, coffee, alcohol, carbonated drinks can provoke poor absorption of magnesium from other foods. Excessive consumption of fatty foods, foods of animal origin also do not allow magnesium to be fully absorbed.

In old age, this macronutrient is absorbed much worse than in young people.

Signs of excess magnesium

An excess of magnesium is possible, but extremely rare. It usually occurs in people who abuse drugs containing this mineral. The kidneys take on all the work of removing excess substances from the body. Nowadays, it is more relevant to talk about a lack of magnesium than about its high content in tissues. Visible signs of substance abuse may include:

• nausea, up to vomiting;
• severe diarrhea;
• lethargy;
• disturbed heartbeat.

Magnesium ensures the normal functioning of the cardiovascular and nervous systems, is responsible for digestion. An adult should receive 400-500 mg per day. For better absorption, magnesium must be supplemented with potassium, which regulates water balance. Its recommended amount is up to 3000 mg per day. The best source of components are ordinary, but properly selected products.

List of foods containing magnesium and potassium

1. Fat-free beef, chicken fillet, turkey, rabbit meat. There are up to 150 mg of potassium per 100 g of “lean” meat, and about 20 mg of magnesium in beef.
2. Seaweed. Per serving - up to 1000 mg of potassium. In terms of magnesium content, seaweed also shows one of the highest numbers - up to 170 mg.
3. Beans and peas. Indicators of beans in terms of "fullness" of useful components are similar to the previous product. Potassium even a little more. Peas contain 870 mg of potassium and up to 80 mg of magnesium.
4. Nuts. The most valuable are peanuts and hazelnuts. A handful of nuts provides up to 30% of the Daily Value (DV) of both substances.
5. Raisin. Especially rich in potassium - about 850 mg. There is not much magnesium, but with a balanced diet it is enough.
6. Among the vegetables should be highlighted: tomatoes, beets, pumpkin. Of the greens, parsley is especially effective in filling the deficiency.
7. Potato. Proper heat treatment is important: potatoes are baked to preserve nutrients. Frying and boiling is not recommended.
8. White mushrooms and champignons. After freezing, the products lose their usefulness, so only fresh mushrooms are taken for cooking.
9. From fruits, the maximum figures are banana, orange, grapefruit. Each of the fruits per 100 g replenishes 3–5% of the SP. Apples are filled with iron and magnesium, and their largest volume is concentrated in apple juice. It is not necessary to peel apples, it contains aminolonic acid, which helps magnesium strengthen the heart and “cleanse” blood vessels.
10. Fish: capelin, mackerel, herring. They are especially rich in magnesium. But smoked fish is useless, even harmful. It is used baked, boiled, in small quantities - salted.
11. Seeds. First of all, pumpkins and sunflowers. A handful of seeds compensates for the entire SP in magnesium, but one must remember about their high fat content and do not abuse it.
12. Dried fruits: dates, figs, prunes. Berries: blackberry, cherry, currant (black).
13. Milk and eggs are "fortified" with magnesium. Milk and dairy products are much healthier if they contain a minimum of fat.
14. Bran and bran bread. They will also fill the body with magnesium, but you should not overdo it with them - 100 g per day is enough.

What impairs the absorption of potassium and magnesium

In combination with some foods and drinks, the components are absorbed worse. Assimilation can be improved by refusing:

• black tea, especially with sugar;
• marinades and dishes previously soaked in it;
• smoked meat and fish;
• muffins, sweets, fatty cakes and other desserts;
• store-bought sauces and mayonnaise;
• butter, margarine, spreads.

It is advisable to consume more foods containing magnesium if you have to take insulin, prednisolone, hormonal drugs, oral contraceptives, strong antibiotics.

High mortality among the population is caused mainly by heart diseases: angina pectoris, ischemia, hypertension, arrhythmia. But there are remedies that can reduce the risk of growth of these diseases. You can do without stroke and heart attack. To maintain a healthy shape, you need to make the right diet. Choose a diet that is based on foods containing magnesium and potassium. So, like all diseases of the heart and blood vessels, they arise due to a deficiency in the body of magnesium and potassium.

Statisticians say that the modern population receives less potassium. The problem is not difficult - you need to diversify your diet with foods that contain potassium. Your daily diet should contain foods that contain magnesium and potassium.

Potassium is sufficient in such products: meat products, many cereals, jacket potatoes, wheat bran, green peas and beans, wheat germ. There are many of these microelements in carrots, pumpkin, beets, radishes, peppers, cabbage, cucumbers, and avocados. In greens, and especially a lot in parsley and spinach.

Mushrooms must be added to the diet. Also replenish the body with magnesium and potassium - melons, apples, kiwi, watermelons. Useful berries - blackcurrant, grapes, cherries, blackberries. Dried fruits from figs, dried apricots, dates, prunes should be on your table. Walnuts and hazelnuts do not differ in protein composition from meat.

Apples and juice from them have a great effect on blood vessels and the heart. Those who are engaged in mental work should eat apples, as they contain hematopoietic elements. Many people peel. This should not be done. It contains aminolonic acid, which cleanses the vessels of toxins. Especially a lot of it in Semerinko apples. Apples help keep the skin in good condition. If you eat these two wonderful fruits a day, then you will not need plastic surgeons.

The lack of magnesium in the body is manifested in the fatigue of the body, nervousness and irritability. Hair starts to fall out. A lot of sweets, alcohol and diuretics - prevent the body from absorbing magnesium. Strong tea, coffee - remove magnesium from the body. To replenish the body with magnesium, your diet should include the following foods: fresh milk and meat, buckwheat, millet, beans, carrots, spinach, potatoes. And also: apricots, peaches, bananas, raspberries, strawberries, blackberries, sesame seeds, nuts.

The meat should be lean: lean beef, veal, chicken, rabbit meat. Dairy products are also better if they are low in fat. And the fish should be oily - capelin, herring, horse mackerel, mackerel, but not smoked. Eggs are included once or twice every seven days. Sour cream only 1 tsp in a day. Oil of vegetable origin no more than three tablespoons per day. It is desirable to eat bran bread. Only no more than 200 grams per day.

Exclude from the diet: alcohol-containing drinks, coffee, black tea, cocoa. Foods containing carbohydrates will not add health. On your table there should not be ice cream, rich pastries, spices, smoked meats, broths, fatty meat and animal fats, pickles.

By replenishing your diet with foods containing potassium and magnesium, you will not know health problems.

Potassium and magnesium are interconnected in the body, their assimilation cannot occur separately. These elements are responsible for the health of the heart, blood vessels, nervous system, thyroid gland, stomach, and help with increased physical or mental stress.

It is very important to maintain the balance of these substances in the diet of children and the elderly. The use of foods containing potassium, magnesium, is necessary for the heart, helps fight stress, strengthens bone and muscle tissue.

Effect on the body

Magnesium affects work of the heart, nervous system, regulates the work of the intestines, biliary tract. When used simultaneously with, magnesium is poorly absorbed. This can lead to a shortage.

With prolonged magnesium deficiency, it is possible the appearance of uncontrolled panic fear, anxiety, auditory hallucinations, stroke, heart attack.

It can bring no less harm to a person excess magnesium intake. The most characteristic symptoms in this case:

• apathy, drowsiness;
• impaired concentration;
• numbness of the limbs;
• osteoporosis;
• lowering blood pressure.

It is very important not to resort to uncontrolled intake of magnesium-containing vitamin and mineral preparations. The right amount of this element can be obtained from food by eating certain foods.

The daily intake of magnesium for an adult is 350-550 mg.. For children from 1 to 3 years old, the norm is 80 mg per day, for children from 4 to 7 years old - 130 mg. Further, in accordance with age, the daily dose of magnesium increases. The highest need for magnesium is observed in children aged 13-15 years.

No less important for health potassium. This element controls the water balance, sodium content in the body. Participates in protein synthesis, cell construction.

The dose of potassium is 2000-3000 mg per day for adults. For children, the norm is calculated according to age, it can be from 16 to 30 mg per 1 kg of weight. Potassium deficiency can lead to malnutrition even when consumed at high levels. Leads to heart and kidney failure.

Magnesium and potassium complement each other and in combination with sodium ensure the full functioning of the body. It is important to know which foods are rich in them or contain an amount sufficient for life.

Deficiency, its signs

Often taking diuretics, laxatives, antibiotics can cause a lack of magnesium and potassium. Strict diets, increased mental and physical stress also help to reduce the content of these elements in the body. The consequences can be the saddest.

Signs of potassium deficiency:

The appearance of at least some of these symptoms is a signal that the body is experiencing an acute shortage of potassium. Therefore, it is worth adjusting your diet, adding foods with a high percentage of this substance to it.

Magnesium deficiency can be triggered by taking a large number of heart drugs, various antirheumatoid drugs. Often Magnesium deficiency causes:

The presence of at least 2-3 of the listed ailments is a serious reason to reconsider your diet by enriching the diet with foods rich in potassium and magnesium.

Sources-leaders by content in tables

Potassium neutralizes sodium salts, removes cholesterol. Most potassium is found in plant foods. The table shows potassium content in mg per 100 g of product:

It is necessary to eat these products daily, then you will not need to take additional vitamin complexes. There are many more foods that contain magnesium. Many of them we use daily. The table shows magnesium content per 100 g of product:

Now you know what foods contain a lot of potassium and magnesium, but this is not enough - in addition to where and what is more of these elements, it is important to figure out how to use them correctly.

Vegetables, greens are best consumed fresh, potatoes - baked or boiled in their skins, it is advisable to fry nuts.

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