By the Fondazione Valter Longo in collaboration with the Create Cures Foundation
Potassium is an important mineral for the human body. Since we are unable to produce it, we must necessarily introduce it with our diet. In our body, potassium is mainly present in cells (95%). Otherwise, it is found in the fluids between cells. It is very abundant and accounts for about 0.35% of body weight.
WHAT ARE THE FUNCTIONS OF POTASSIUM?
Potassium plays an essential role in important functions, including nerve transmission, muscle contraction, water balance, and heart function. Potassium is essential for athletes as it prevents cramps and improves performance. In addition, it is involved in the contraction mechanism of muscle fibers, so it is important for the proper functioning of our muscles. It also takes part in heart contractility and in the heart rhythm regulation, so it protects against the risk of heart attack. At a cardiovascular level, potassium also regulates blood pressure, rebalancing it in the event of both upward and downward fluctuations.
Together with sodium, potassium influences the activity of cell membranes, and it regulates the acid-base balance and the water and salt balance. These two minerals interact in the sodium-potassium pump which regulates cell pressure and blood pH. Potassium also plays an essential role in diuresis (it is eliminated through the kidneys), and it is useful in counteracting water retention, caused for example by an excess of sodium. For women’s health, potassium is useful for relieving pain during the menstrual cycle and during pregnancy. Finally, potassium is also involved in the processes of nutrient absorption and toxin elimination.
DAILY DOSAGE AND POTASSIUM DEFICIENCY
The daily potassium intake is between 2 and 5 grams. It varies based on age, gender, health conditions, and specific needs. Potassium deficiency manifests itself with various symptoms such as fatigue, muscle cramps, physical weakness, water retention, mental confusion, irritability, sleepiness, and diarrhea. If the lack of potassium is excessive, it can lead to more serious consequences such as neuro-muscular problems, slow reflexes, kidney failure, bone fragility, hypertension, and abnormal heart rhythms. In case of a deficiency, nutritionists and doctors recommend taking saline supplements. However, an excess of this mineral can also lead to harmful consequences for our health. High doses of potassium cause dehydration, muscle cramps, asthenia, hypotension, up to cardiac arrest.
FOODS RICH IN POTASSIUM
Potassium is present in many foods, especially of plant origin. Legumes (white beans, soy, peas, lentils, and chickpeas) and whole grains are rich in potassium. Potassium is also found in vegetables, especially in green leafy vegetables (spinach, broccoli, rocket, parsley, etc.), but also in potatoes, asparagus, artichokes, fennel, zucchini, pumpkins, garlic, cabbage, leeks, mushrooms, olives, and tomatoes. Potassium-rich fruits include bananas, avocados, pears, apricots, cherries, grapes, kiwis, citrus, and coconut. Potassium is also contained by raisins, chestnuts, apricots, plums, figs, and dried dates. Oily fruit has potassium content too: almonds, cashews, walnuts, hazelnuts, peanuts, pine nuts, and pistachios. Among the spices and herbs, potassium is found in black pepper, paprika, rosemary, and oregano. It is also found in coffee, tea, and cocoa.
Potassium is also present in some foods of animal origin, such as cow’s milk, blue fish (anchovies and sardines), bresaola (a fine and dry cured meat), and white meat (chicken or turkey). Potassium is also dissolved in the water we drink. We must always consider the combined intake with sodium, which must be lower: 3.5 g of potassium and 2 of sodium per day, according to WHO (World Health Organization) guidelines. Remember to limit the consumption of table salt, industrial products (rich in preservatives), and sausages. A balanced and varied diet provides the right amount of vitamins and minerals like potassium.
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