In addition to vitamins, minerals are also essential in regulating the
biological functions. They are present in trace amounts in cells, tissues and body fluids and are
indispensable for the maintenance of life.
Although they do not provide energy in the form of calories (like carbohydrates, proteins and lipids), mineral salts
are essential for the proper functioning of numerous physiological and biochemical processes. They are
classified into two main categories: macro-nutrients and micro-nutrients, depending on the quantities
required.
Potassium is part of the macro-nutrients and is one of the minerals most commonly found in the human body: an adult individual has about 180 grams of it.
However, according to data collected by the Istituto Superiore di Sanità, Italians consume far less than they should.It is important that its levels in the body are kept constant through a regular intake of potassium-rich foods. In fact, the human body is not able to produce it on its own and, once it has been excreted through bodily functions, it needs to be replenished.
Potassium, what is it used for?
It performs innumerable functions. First of all, it is necessary for the nutrition of the cell: it regulates the intracellular water content, takes part in the construction of proteins and the transformation of sugars into glycogen, activating many enzymes involved in energy metabolism.
Furthermore, it is the current that makes our muscles contract. This is very important as, in combination with sodium, whose negative effects it corrects, it regulates the heartbeat and the
blood pressure.
As mentioned above, it is able to counteract the negative effects of sodium when it is taken in excess with food. In fact, potassium reduces the risk of kidney stones by helping the body to excrete more sodium in the urine, thus controlling blood pressure.
What are the foods richest in potassium?
It is present in numerous foods, so regular intake of potassium is very easy if you follow a varied and balanced diet.
In particular, we find it in many vegetables including green leafy vegetables, but also in many vegetables, fruits and legumes. Fresh vegetables are particularly rich in this mineral.
Some of the most potassium-rich foods are beans, peas, lentils, potatoes, tomatoes, spinach, asparagus and fruits. spinach, asparagus and fruits such as bananas, kiwis, avocados and apricots.
It is also found in dried fruits, especially pistachios, whole grains, legumes, potatoes and mushrooms.
Good news, cocoa abounds in potassium! This is why a small square of chocolate is recommended in a healthy diet, as long as it is black, at least 70-80% dark.
In smaller quantities, dairy products, red meat, poultry and fish are also sources of potassium.With a balanced diet, therefore, it is very difficult not to take in the amount of potassium needed for the body to function.
In any case, however, it is a good idea not to overdo it: inadequate levels of potassium (either too much or too little) can lead to consequences that should not be underestimated.
Potassium excess or deficiency: consequences
Potassium is excreted mainly through sweat, urine and faeces.
Low levels of potassium in the blood lead to a condition of hypokalaemia, which depends on several causes. The main cause is the presence of diseases that prevent the absorption of potassium orally, such as gastrointestinal disorders with frequent vomiting and diarrhoea, or pathological conditions such as anorexia. Similarly, the use of diuretic drugs or the continued use of laxatives causes potassium to be excreted too quickly and not adequately replenished.
Athletes can also risk potassium deficiency due to excessive sweating. In this case, correct hydration and a good diet is always necessary to replenish lost minerals and help muscles recover more quickly.
Signs of a potassium deficiency are: muscle cramps, drowsiness, nausea. In the long over time, hypokalemia can cause damage to the kidneys, heart (with slowing of the heartbeat) and muscle tone. heartbeat) and muscle tone.
Hyperkalemia is, on the contrary, the excess of potassium in the blood. This abnormality can be the
consequence of renal dysfunction or excessive intake of supplements, much rarer is the excess due to diet.
is excess due to diet. Failure to eliminate potassium can also be caused
also by a dehydration condition. If potassium is not excreted properly it can
cause loss of muscle strength, arrhythmias and hypotensive conditions.
The kidneys are responsible for the disposal of potassium, so individuals with chronic kidney disease should
limit their intake of this mineral due to the difficulty in eliminating it.
(Article by Dr. Della Bianca Maddalena)
