What is it
Potassium plays a fundamental role for the body and intervenes in most vital functions, together with other trace elements such as iron and calcium.
In our body it is mainly inside the cells, in which it exerts the same functions performed by sodium which is found outside: it controls the neuromuscular excitability and therefore the movement of the muscles, but also the rhythm of the heart, osmotic pressure, acid-base balance and water retention. It also plays an important role in regulating the functionality of the central and peripheral nervous system.
Food sources
Fortunately, potassium is present in both water and many different foods, and maintaining the right concentration of this micronutrient by simply changing your diet a little is not complex at all.
In particular, the foods richest in potassium are represented by fresh foods that have not undergone preservation treatments. Foods and foods that contain potassium are vegetables, fruits, vegetables, dairy products and fresh meats.
As for specifically fruits and vegetables we can mention sweet potatoes, legumes (soybeans, beans), green leafy vegetables (spinach, chard), tomatoes, asparagus, zucchini, artichokes, aubergines, carrots and cucumbers, but also bananas, kiwis, apricots and dried fruit. In short, these are products that are commonly found in the kitchen, and that it is not difficult to find in all supermarkets or fruit and vegetable shops.
In addition, we must not forget the importance of drinking plenty of liquids every day, especially water but also juices and natural fruit juices, for the prevention of deficiency not only of potassium but also of many other micronutrients, whose adequate intake is essential for the proper functioning of the body.
Effects
Potassium regulates the water content of cells and controls their osmotic pressure, plays a fundamental role in the synthesis of proteins and in the conversion of sugars into glycogen, activates numerous enzymes associated with energy metabolism and is involved in the processes of transmission of nerve impulse, in the control of muscle contraction and blood pressure.
Ensuring a sufficient intake of potassium is therefore very important, and it is especially important for some specific categories, such as athletes or pregnant women, but also children and adolescents in the development phase.
If you want to know all the minerals and vitamins useful for athletes read this article.
Deficiency
The main manifestations of potassium deficiency include: heart disorders, weakness and decreased muscle tone, cramps, fatigue, constipation, cellular dehydration, edema formation.
Potassium deficiency should always be diagnosed by a doctor, as it is a condition not to be underestimated, which should always be treated carefully. The diagnosis can be made through a simple medical history, but should always be validated by the results of appropriate blood tests.
Both general practitioners and nutrition specialists can help their patients restore the correct dose of potassium through a modification of the diet or a specific dietary supplement. The latter, like any medicine or similar product, should always be prescribed by an expert, to avoid an overdose, which could lead to unpleasant symptoms such as fatigue, muscle pain, vomiting and diarrhea.
Recommended doses
The adequate intake dose for potassium varies by age:
Infants | 6-12 months | 0.7 g/day |
Children-adolescents | 1-3 years | 1.7 g/day |
4-6 years | 2.4 g/day | |
7-10 years | 3 g/day | |
11-14 years old | 3.9 g/day | |
15-17 years old | 3.9 g/day | |
Adults | > 18 years | 3.9 g/day |
Precautions
High doses of potassium can cause asthenia (generalized tiredness), muscle cramps, hypotension, Bradycardia and cardiac arrest.
Increased concentrations of potassium in the blood are usually caused by renal insufficiency , dehydration, insufficient adrenal secretion.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.