POTASSIUM PLAYS CRUCIAL ROLES IN MAINTAINING HYDRATION AND PREVENTING MUSCLE CRAMPS, ESPECIALLY DURING RAMADAN

i. Fluid Balance – Potassium works with sodium to maintain proper hydration levels in cells. During fasting, when fluid intake is limited, adequate potassium helps prevent dehydration and electrolyte imbalances.

ii. Muscle Function – Potassium is essential for muscle contractions and nerve signaling. A deficiency can lead to muscle cramps and weakness which can be exacerbated during fasting when electrolyte levels fluctuate.

iii. Prevention of Fatigue – Low potassium levels can cause fatigue and weakness. Maintaining sufficient potassium intake during non-fasting hours helps support energy levels and overall well-being.

iv. Heart Health – Potassium helps regulate heartbeats. An imbalance may lead to irregular heart rhythms, which can be dangerous, especially when fasting.

According to the Malaysian Recommended Nutrient Intake (RNI) 2017, the recommended daily potassium intake for adults in Malaysia is 120 mmol (4700 mg), which is slightly higher than the WHO's recommended 90 mmol (3510 mg) for adults. Since potassium intake is very low among the adults in Malaysia, further education and promotional campaigns regarding daily consumption of potassium-rich diet and its benefits to health need to be tailored for the Malaysian adult population.

Bananas or known as Musa acuminata Colla are a widely consumed staple food in many countries and are renowned for their pharmacological benefits, rich nutritional profile, and bioactive compounds. Banana is a good source of minerals like potassium (K). The concentration of potassium is also high in watermelon (Citrullus lanatus).

Consuming potassium-rich foods like bananas and watermelon is important for several reasons:

i. Electrolyte Balance: Potassium is a key electrolyte that helps maintain fluid balance in the body, which can be disrupted during fasting. Maintaining proper electrolyte levels is essential for muscle function and overall bodily processes.

ii. Muscle Function: Adequate potassium intake helps prevent muscle cramps and weakness, which can be more likely when you go without water throughout the day.

 iii. Heart Health: Potassium plays a vital role in maintaining a healthy heart rhythm, regulating blood pressure, and supporting overall cardiovascular health.

iv. Hydration: Watermelon, with its high water content, helps maintain hydration, which is essential after a day of fasting.

v. Nutrition and Satiety: Potassium-rich foods often contain other essential nutrients and fiber, helping you stay satisfied and nourished during non-fasting hours.

In Malaysia, various traditional foods are rich in potassium. Here are some examples:

i. Ulam (Raw Vegetables): Dishes made with raw vegetables like petai (stink bean) and ulam raja often contain potassium.

ii. Durian: Known as the "king of fruits," durian is not only rich in flavor but also high in potassium.

iii. Jackfruit (Nangka): This tropical fruit is versatile and provides a good amount of potassium.

iv. Sweet Potatoes (Ubi Keledek): A popular ingredient in Malaysian desserts and as a side dish, sweet potatoes are rich in potassium.

v. Spinach and Other Leafy Greens: Local greens like sawi and bayam (amaranth) are commonly used in Malaysian cooking and are good sources of potassium.

vi. Coconut Water: Often consumed as a refreshing drink, coconut water is high in potassium and hydrating.

vii. Tamarind (Asam Jawa): Used in many Malaysian dishes for flavoring, tamarind also contains potassium.

viii. Legumes: Dishes that include legumes, such as lentils or chickpeas, can be found in various Malaysian recipes.

ix. Fish: Certain types of fish such as mackerel (ikan kembung), snapper (ikan merah) and yellowfin tuna (ikan tuna), and seafood such as prawns and squid used in Malaysian cooking can also contribute to potassium intake.

How can you ensure that potassium-rich foods like bananas, watermelon, avocados, sweet potatoes, spinach, and coconut water to maintain proper hydration and muscle function during fasting?

i. Include Potassium-Rich Foods in Suhoor and Iftar: Make sure to include foods high in potassium in your pre-dawn (Suhoor) and evening (Iftar) meals. Foods like bananas, watermelon, avocados, sweet potatoes, spinach, and coconut water are excellent choices.

ii. Stay Hydrated: Drink plenty of fluids during non-fasting hours to stay hydrated and maintain electrolyte balance, especially potassium levels.

iii. Balanced Diet: Ensure your diet includes a variety of fruits, vegetables, and lean proteins to supply essential nutrients, including potassium.

iv. Avoid Excessive Caffeine and Sugar: These can cause dehydration and electrolyte imbalances. Instead, opt for water, herbal teas, and natural fruit juices.

v. Consider Supplements: If you're concerned about not getting enough potassium from your diet, consider potassium supplements. However, consult a healthcare professional before starting any supplementation.

v. Monitor Your Health: Be mindful of signs of potassium deficiency, such as muscle cramps, fatigue, and irregular heartbeats. If you experience these symptoms, seek medical advice promptly.