THEl potassio, Together with sulfur, chlorine, sodium, magnesium, calcium and phosphorus is one of the essential minerals of our body. Precisely for this reason it is called “macromineral” or “macroelement”. In summerin particular, It is not infrequently its integration is required together with magnesium. But why is it so important and what functions performs? We asked the Dr. Elisabetta Macorsininutritionist biologist of Humanitas Medical Care – Humanitas Mater Domini Hospital.
Potassium: because it is so important
It is a really important element for the well -being of the person. “Help keep blood pressure In the right parameters, regularize cardiac activity, decrease the feeling of fatigue, improve moodavoiding changes, relieve i muscle cramps. Magnesium is closely connected to another fundamental mineral. They are, in fact, interdependent, for which a deficiency of magnesiumover time, cause also a deficiency of potassium “explains Dr. Macorsini. But why is it recommended to take these two minerals in the summer? «The torrid heat makes us sweat more. The loss of liquids is accompanied by the loss of mineral saltsincluding magnesium and potassium. Consequentially we feel tired and exhausted», The expert continues.
Potassium deficiency: what consequences
An excessive loss of minerals also consequently muscle cramps, which manifest themselves more frequently in the middle of the nightespecially in the legs. “They are one involuntary contraction of one or more muscleswhich causes stiffening and pain And it can spread to a large part of the lower limb. Excessive sweating and the consequent loss of magnesium and potassium causes the body to no longer have these two minerals to perform the normal functions of the muscles and to keep them relaxed, therefore they contract. For this reason It is really important to hydrate adequately by drinking water And, don’t go into lack. Is resorting to the right nutrition, that to a possible integration. To introduce the right quantity, an adult should take At least 3 grams of potassium per day. For the pregnant woman, the quantity should be 5 grams daily, while 800 milligrams are enough for children under the age of three », recommends Dr. Macorsini.
Potassium: how to bring it to the table
“In principle, consume 5 portions per day between fruit and vegetables allows you to reach the need necessary for our body. The good news is that this mineral It is present, in more or less high concentration, in all foods, including natural water. However, there are foods that are particularly rich, like freshly processed fresh plants. In fact, the processing can change the potassium content. Between fruit, bananas contain a high amount of potassium(about 350 milligrams per 100 grams). Avocado, Kiwi and Ribes are also rich. Dry fruit is a pot of potassium: 100 grams of pistachios contain 780 milligrams. However, it should not be exaggerated with dried fruit, whose consumption must not exceed 30 grams per day. Among the vegetables, those richest in potassium They are the spinach, the caves of Brussels, the fennel, the artichokes and the endive. But The foods that most of all contain potassium are dry legumesespecially beans and peas », underlines the expert.
How to treat food
“Although Many foods are rich in potassium, only a part is actually assimilated by the body. During cooking, in fact, it can be lost up to 30% of this element. Deleting the peel or leaving the vegetables immersed in the water can further reduce the quantity. Since potassium is easily water -soluble, it is important Choose cooking methods that limit their dispersion. Pressure cooking, for example, is quick and reduces the time of exposure to water, while steam cooking is particularly indicated, since food does not come into direct contact with water and the loss of potassium is minimal. In any case In summer, especially if high intensity sports activities are practiced, it is advisable always keep at hand Magnesium and potassium supplements»Concludes Dr. Macorsini.
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