Potassium: biological functions, signs of insufficiency, and dietary sources rich in this mineral

Potassium is extremely important for the proper functioning and signaling of the cells of the body. Almost all the body's potassium molecule (about 90%) is located inside the cells. This mineral component is the basis for the functioning of the nervous and muscular system and is therefore essential for life.

Potassium can move easily between cell membranes, supplying cells with needed nutrients and carrying unnecessary metabolic products. It is involved in the regulation of osmotic pressure (between the cell's interior and its external environment) and in the formation of nerve impulses.

The amount of potassium to be consumed daily to maintain health requires careful estimation and adjustment to many anthropological, environmental and other factors. It is also difficult to adjust the supply to biochemical indicators There are several medical conditions that clearly indicate potassiums disorders, but in healthy people, its levels, causes and effects are difficult to diagnose. To a very large extent, demand is regulated by air temperature and physical activity levels, as well as sodium levels consumed.

Other symptoms that may indicate deficiency include swollen legs and hands, hypertension and irregular heartbeat. Leg cramps, especially when they become stronger after exercise or on hot days, are also symptoms of insulin deficiency. The above symptoms are also a way for the body to supplement deficiencies.

Potassium is an element found in most products available Exceptions are sugars and fats. It is most abundant in dried fruits: figs, nuts, raisins and apples. It also contains: bananas, avocados, tomatoes, potatoes, citrus fruits and leafy green vegetables. The richest sources of potassium (potassium in 100 g of product) are dried figs 1666 mg of dried fruit 938 mg of avocado 600 mg of bananas 395 mg of potato 357 mg of celery 320 mg of kiwi 290 mg of tomatoes 282 grapefruit 277 organisms without sweat can eat less than 1 mg of it.