signs of a potassium deficiency

What are the signs of a potassium deficiency? How to fix it?

Potassium is an essential macro-mineral that a human body needs to process, to strengthen the muscles by transmitting messages through the nervous system and regulating blood circulation. Taking a healthy balanced diet is important for the right consumption of all essential vitamins and minerals including potassium and to avoid the deficiencies that make you sick as some of the sicknesses stick with you throughout your life.

There are some early signs of these mineral deficiencies that you may find out if you keenly observe them. Let’s see what the signs of potassium deficiency are.

signs of a potassium deficiency

Signs Of Potassium Deficiency

Brain Fog

If the potassium level is severely reduced in the body, you may face difficulty in concentrating due to brain fog.

High blood Pressure

Low potassium levels increase left sodium in the bloodstream and that leads to high blood pressure.

Water Retention

Potassium fights the excess fluids building up inside your body but if you have a low potassium level it may increase

Heart Palpitations

Low blood potassium levels can reduce the in and out flow of blood in heart cells that results in palpitations.

High blood sugar

When the potassium is low and you only take sodium then in most cases, the sodium level increases results in high blood pressure.

Constipation

Low potassium level weakens your muscles in the intestine which makes the passage of waste difficult. This effect causes constipation.

Sugar cravings

Glycogen forms from potassium and glucose, but low potassium restricts the formation of glycogen that leads to an increase in hunger that eventually increases your sugar cravings.

Muscle weakness and cramps

Glycogen forms from potassium and glucose, but low potassium restricts the formation of glycogen that leads to an increase in hunger that eventually increases your sugar cravings.

Arthritis

Potassium deficiency may increase muscle aches and stiffness and weakens the joints that lead to severe arthritis in many people.

Bloating

Low potassium level in blood restricts sending some signals to the brain. Thus, contractions in the digestive system become slow and the movement of food goes weak, causing bloating.

Fatigue

When potassium levels are low in the blood, the muscles become weaker, and it also affects your body’s usage of nutrients which results in fatigue.

How to Fix Potassium Deficiency

You need 4700mg of potassium a day which unfortunately most people don’t take. Fewer than 2% of people get an adequate amount of potassium daily and this is the reason why most of us experience the above signs of potassium deficiency. How can you fix it? 

Well, it’s not really that hard. You just need to add a different kind of food with high potassium in your daily routine.Here is a chart for you that represents the food and mg of potassium that you can consume to get 4700 mg (the required amount by the body per day) of potassium per day.

How to fix
potassium

Food

Potassium (Mg)

Potato

900 mg

Oranges

900 mg

Cooked Spinach (1 cup)

800 mg

Yogurt (1 cup)

400 mg

Salmon (5 oz)

700 mg

Bison/Beef/Lamb (12 oz)

1200 mg

Total

4900 mg

Potatoes and oranges are high satiety foods, spinach and carrots are low gas foods which are also good for digestion. The next chart is representing some of the additional sources of potassium.

Food

mg of Potassium

Avocado

975 mg

Squash

900 mg

Coconut Water

600 mg

Dried Apricot/Banana

750 mg

Dried Tomato

900 mg

Banana

450 mg

 

Saffron Potassium Content

The world’s most expensive spice, saffron, is helping you to fight against illnesses like heart disease and oxidative stress. Consuming saffron helps neutralize harmful free radicals that minimize the effect of oxidative damage. The anti-inflammatory effects of saffron help reduce inflammation and vitamin b6 and magnesium helps the body to function normally and reduce PMS pain. The nutrition facts of saffron make this spice impressive in serving most of the health benefits.

It is advised to take 1.5 grams of saffron per day and in serious cases of depression or Alzheimer’s, 30 mg of saffron per day is recommended.

Potassium is one of the main components of saffron which when combined with other components, will reduce the health issue and may even reduce the side effects of medication. So, how much of the potassium content is in saffron?

Saffron flower

Is saffron high in Potassium?

The crocus sativus or saffron flower contains the spice saffron with nutrients including calcium 111 mg, iron 11.1 mg, and potassium 1724 mg per 100 grams. These saffron potassium levels

can complete 37% of your daily value.