Importance of Potassium in Daily Diet

 

One of the important parts of human diet is Potassium. Potassium plays a particular role for metabolism and normal cellular function.  It helps the body in maintaining the electrolyte balance and keeping all over body cells function properly. 3500 milligrams of potassium is the recommended daily dosage for an ordinary adult. There is a requirement of increasing the dose if you’re an athlete to replace the lost electrolytes. Along with the supplements, a variety of foods is a perfect source of providing potassium. The healthy function of all major body parts, including heart, kidneys, brain, liver, muscle tissues and other important organs, is depending on the adequate supply of potassium with magnesium, calcium, sodium and phosphorus.

• Potassium Deficiency

Potassium keeps save a human brain from the occurrence of a stroke. Heart muscles work properly while getting the required amount of potassium through foods or supplements. Its presence is beneficial for the effective working of musculoskeletal system. Potassium deficiency is the key reason of musculoskeletal disorders which are one of the most common human sufferings. Lack of potassium prevents from the onset of the osteoporosis. The reduced bone mineral density is a result of not having proper amount of potassium in the body. Sufficient intake of potassium prevents from kidney stones. The reduction of potassium in blood disrupts the balance between intracellular and extracellular potassium content. The continual reduction of potassium level in blood is typically known as hypokalemia. Muscle stiffness, pain, depression, mood alterations, fatigue, joint pains are some of the common symptoms of potassium deficiency which can lead to heart or liver dysfunction and in severe cases failure.

• Potassium Rich Foods

There is a wide variety of foods, vegetables and fruits that are highly rich in potassium. Consuming potassium rich food in adequate amounts makes it possible for you to not take any additional supplements to overcome potassium deficiency. Whole grain foods are one of the best sources of natural potassium. Vegetables, fruits, nuts, meat, dairy products, dried fruits, white meat and certain fish types are also provide a high amount of potassium. It’s recommended to consume raw vegetables and fruits as much as possible to get it more as boiling, frying and cooking reduce the amount of potassium in the foods.

Tips to Planning a Balanced Diet for Kids

A balanced diet is essential for overall health and fitness. When it comes to the diet planning for kids then you must be more cautious as they are in growing age and in need of every macro nutrient, vitamins and minerals to be included in their regular meals. A balanced diet must have a little of every important nutrient. It is not only necessary for growth and development of the body but it also plays a major role in mental and psychological development. There are standard recommendations of healthy calorie consumption via nutritional diet as per their age, gender and body type.

It is the duty of parents to consider overall healthy changes in lifestyle if their kids are struggling with obesity. However, if they are not fat but there is a need of healthy and balanced diet for a physically and mentally fit existence. Rather than treating their diets as adult diet plans via counting and consuming calories, they must offer more nutritious meals and snacks. A healthier behavior must be inculcated in daily life that offers health benefits for the whole family. A diet that gets the whole family involved is the most effective way to encourage overweight kids to work on their fitness. Below are some of the tips to inculcate good diet habits in your kids:

You must have experienced kids running and playing during the meals or sometimes skip meals because of their playing activities. Actually, kids have lesser appetite so they eat less in one time. This should be taken as usual and plan 4-6 meals for them in a day.

It’s imperative to include and divide all the essential nutrients in daily meals. Include all the healthy food types at least once in their daily diet.

Kids must have a variety in their offered diet. They like snacks and processed foods because of their colors and tastes. It’s essential to include colors and tastes through a variety of colorful veggies, fruits and nuts to make them having their nutritious diet.

Encourage your kids to participate in physical activities in order to be fit and smart. This is good in calorie burning and also assists in increasing their appetite.

Include your kids in cooking chores to make them interested in the cooked meals. Eating what they cook themselves will be more exciting for them.