Various foods allow you to obtain the potassium necessary for a healthy state.
Potassium is an alkaline metal with a whitish color that has a large presence on the surface of our planet and in the oceans . Its symbol is K and its atomic number is 19 .
The British scientist Humphry Davy was the discoverer of this essential chemical element , whose name comes from the Dutch pottaschen . Davy noticed the existence of potassium in 1807 .
Potassium characteristics
Potassium is among the lightest and softest metals. When it comes into contact with air , it can oxidize at a very accelerated rate, a characteristic that makes its conservation require certain care. Potassium also has violent reactions when it comes into contact with water , a bond that leads it to release hydrogen .
The applications of potassium and its derivatives are broad. It can be used, for example, to fertilize land that will be planted. Potassium derivatives are also used in the production of glass and photovoltaic cells , in the production of gunpowder and even in the injections given to those sentenced to death to carry out capital punishment .
It should be noted that potassium is part of the metabolism of cells and is found in a large number of foods that humans consume, such as peaches , apricots , bananas (also known as plantains ), avocados and beets .
The balanced presence of potassium in the body, therefore, is very important to maintain a healthy state. This chemical element is involved in transmitting nerve impulses and regulating muscle contractions, among other functions.
Plantain or banana is a fruit rich in potassium.
Foods that provide it
There are various foods that are recommended to be taken to provide the body with the potassium levels it needs. However, among the most important are the following:
- Peanuts , which have 705 milligrams per 100 grams.
- Soy , which has high levels of potassium and which, among many other things, is healthy when it comes to protecting women from premenstrual syndromes.
- The plantain ( banana ). The fruit that is considered to provide the greatest amount of the element in question is this one, which is why it is recommended to take a piece daily in order to deal with problems of cramps or bloating.
- The carrot , which contains 323 milligrams per 100 grams.
- Potatoes ( potatoes ), which have 328 grams of milligrams per 100 grams and are especially recommended for all those people who have fluid retention problems.
In addition to all these foods, we must not forget Brussels sprouts, avocados, strawberries, tomatoes, pumpkin, artichoke or chard... All of them are very rich in potassium and are recommended to be included in the diet. of any person.
It is essential for athletes to eat products that provide them with the aforementioned potassium and that is the way they can benefit from the advantages that it offers them: growth of muscle mass, faster recovery after exercise, reduction in the possibility of suffer cramps and adequate regularization of the cellular functions of the body.
Potassium functions
Of the amount of potassium we ingest, about 90% is absorbed by the small intestine and our body eliminates it through sweat and urine. After calcium and phosphorus, potassium is the macromineral that has the most presence in the human body; In addition, it has an important relationship with sodium . Approximately 97% is found intracellularly, while the rest is extracellularly.
Some of the most important functions of potassium are the following:
- It transports oxygen to the brain, with the help of phosphorus.
- Collaborate in the elimination of organic waste.
- It participates in the normalization of the heart rate, along with sodium and calcium.
- It is important to maintain acid-alkaline balance .
- Helps convert glucose into glycogen.
- Stimulates neuromuscular activity, along with sodium.
- It is an essential figure for proper growth.
- Helps fight fatigue.
- Promotes bowel movement and daily bowel movements.
- Participates in the construction of proteins.
- Its diuretic action is necessary for the elimination of fluids.
- Collaborates in the regulation of blood pressure.
Consequences of a deficiency
That said, it is important to note that if the body does not have a normal potassium value, certain disorders may occur, including the following:
- Constipation.
- Alteration of heart rhythm.
- Muscle fatigue and weakness.
- Pain in the joints and bones.
- Cramps.
- Alteration of blood pressure.
- Edema and fluid retention.
- Lack of reflexes and mental confusion.
- Growth disorders.
Some of the causes of potassium deficiency are the abuse of laxatives, corticosteroids and diuretics over a long period of time; diabetes mellitus and insipidus; chronic diarrhea; excessive consumption of refined sugar or salt; having suffered from a very serious kidney or heart disease; the practice of low-calorie diets; stress , both physical and emotional; high doses of carbecillin and penicillin ; excessive exposure to the sun's rays; and the lack of carbohydrates.