The properties of the potassium ion

Potassium is essential for muscles, protects cramps and irritability.

For those who follow the major sports should be noted that in several of them, such as in tennis, players make a stop in your game to eat a banana or banana (name of Congo).

Actually, what they are doing is increasing the potassium and we'll see how good it is to maintain good levels of potassium.

One consequence of the low level of potassium is cramping and if you continuously, you must try to increase this mineral.

Ore is shown in greater amounts in the human body after the calcium and phosphorus and always is associated with sodium.

Potassium belongs to macrominerals and is shown in greater amounts in the human body after calcium and phosphorus.

This macromineral maintains normal pressure inside and outside of cells, regulates the water balance in the body decreases the adverse effects of excess sodium and participates in the mechanism of contraction and relaxation of the muscles (especially in cardiac patients)

When there is a deficit of potassium in the body to produce various symptoms, such as muscle weakness, nausea, vomiting, irritability and even cardiac irregularities.

The 97% of potassium is found intracellularly and the remaining 3% as extracellular.

Potassium is not only found in the banana, if it is also present in grains, meats, vegetables, fruits and legumes.

Approximately 90% of potassium ingested is absorbed in the small intestine and the manner in which the body is eliminated through urine.

Excessive consumption of coffee, tea, alcohol and / or sugar increases this loss through the urine.

The result of making strict calorie diets and vomiting, diarrhea, increased sweating, excessive losses and burns diuretics originate deficiency of the mineral in the body.

In contrast, renal failure and no fluid intake, generates excess of this macromineral presence in the blood.

The daily requirement of potassium is about 3.5 g / day

How to control cramps ?

A cramp is a  neuromuscular symptom(nerve and muscle), which is an involuntary, painful and often transient of a muscle or group of muscles.

However, it can leave painful sequelae and not allow to continue practicing some moves until several hours.

Its resolution is often spontaneous, as well as wine goes. It should differentiate contractures cramps and symptoms of punctures, also prevalent.

In the athlete, cramps occur after intense exertion during training sessions or excessive competition. 

Usually due to insufficient preheating, but you should rule out the absence of both magnesium and potassium.

Both the imbalance of magnesium and potassium increased cramps not only for sports or at work, but also during rest at night.

Properties of potassium

Potassium is Closely related to sodium and chlorine, plays a role in most vital functions. 

Regulating the water content of cells and their movement, preventing the leakage.

Potassium maintains acid-base balance along with sodium, potassium regulates the amount and normal water distribution in the body.

Potassium is involved in the construction of proteins.

Potassium increases neuromuscular excitability.

In balance with calcium and magnesium, potassium contributes to the regularization of all cellular functions and especially to the excitability of the heart, nervous system and muscles.

Is essential for myocardial motion and active enzyme systems.

Absence of potassium

Symptoms of potassium deficiency include muscle weakness, paralysis, stomach bloating, lack of energy in the intestine and the gall bladder with constipation, aches, extreme fatigue, some forms of heart failure, low voltage and irregular pulse (arrhythmia) and edema.

As already seen, vomiting, diarrhea, taking laxatives and diuretics abuse are factors that can cause potassium deficiency.

Foods with potassium

In general, all low-sodium food is rich in potassium.

Fresh fruits and vegetables "especially in the banana".

Normal feeding potassium contributes largely sufficient amount: 2 to 5 gr. / per day.

Also very abundant in legumes such as lentils, chickpeas, beans and dry yeast, nuts, coffee and cocoa.

Potassium in good amounts : avocado or avocado,the stone fruits or large seed, vegetables and legumes,dates, raisins.parsley,oranges and sour fruits,melon, watermelon, apples, green leafy vegetables, mushrooms and dried mushrooms in general, potatoes and sweet potatoes, soya, tofu, meats in general, fatty fish.

Care must be taken with tea intake because excessive consumption of black tea, coffee, maté, alcohol and sugar increases the mineral loss through urine.

However, green tea, white tea have no major problems.

Besides excessive perspiration in many sports and the use of diuretics also cause a significant decrease in potassium. Athletes have special arrangements to have adequate potassium levels.

If you exercise, you should monitor your potassium levels and is excreted through sweat. 

One sign is that you put the hard muscle.

The imbalance between the levels of sodium and potassium is one of the important factors in hypertension.

These nutrients are chemical elements that can not miss in the daily diet.

Functions of potassium in the body :

It plays the important task of maintaining the pressure at normal levels inside and outside of cells.

Regulates the water balance in the body by reducing the harmful effects of excess sodium.

Contributes to the mechanism of muscle contraction and relaxation, especially in people heart.