Most people do not get enough potassium
in their diet but it would be important to do so, as it presides over some of the body’s life processes . Here’s what potassium is for and how to get the right doses.
Benefits of potassium
Potassium has multiple beneficial effects
on our body:
- Reduces the risk of stroke
- Lower blood pressure
- Preserve bone density
- Reduces the chance of kidney stones
One of the most important functions of potassium is in fact to regulate the electrolyte balance
, counteracting the effects of sodium and to maintain constant pressure. Reducing sodium is very important to keep blood pressure low, but getting the right amount of potassium could be just as important.
High potassium diet
Among the best sources of potassium we can find above all unprocessed foods such as:
- Leafy green vegetables (such as kale, cauliflower, or spinach)
- Fruits (e.g. melons, figs, plums and dates and the famous bananas!)
- Avocado (it is the richest fruit in potassium ever)
- Tomatoes and potatoes
- Legumes (especially soybeans, beans and lentils)
It is advisable to consume these foods often to counteract the effects of sodium. Obviously eating them without salt
. We are biased but we recommend dressing them with IDEALE fine or coarse, which contains potassium chloride but very little sodium.
Amount of potassium
The lack of potassium
in the diet can cause health problems if it is mild symptoms may include fatigue, malaise and constipation. If, on the other hand, it is a more serious deficiency, severe muscle weakness can occur, with spasms and tingling, difficulty breathing, tachycardia, mental confusion and intestinal obstruction.
The average daily requirement of potassium is about 3 grams
: in healthy individuals, excesses are normally excreted in the urine, but an excess can be very harmful
for people whose kidneys are not fully functional. It is therefore important to always follow the advice of your doctor when choosing a specific diet.