Potassium

What is potassium?

Potassium is commonly associated with sodium, via the sodium-potassium ratio, which plays a major role in the body's acid-base balance. However, this ratio has been progressively reversed compared to the one our ancestors had: they consumed much larger quantities of potassium-rich foods (fruits, vegetables, roots, tubers, berries, seeds, etc.), but this trend was reversed with the discovery of the preservative properties of salt when sedentary lifestyles were established, and the discovery at the same time of its gustatory properties.

Since then, salt consumption has continued to increase (increase in the consumption of industrial dishes, etc.), at the expense of potassium (decrease in the consumption of fruits and vegetables). This inversion of the sodium-potassium ratio unfortunately creates imbalances in our body, which can have repercussions on our health.

What is its function and what are its benefits?

Potassium is an essential mineral that plays multiple functions in the body. It plays an important role in the acid-base balance of the body, by helping to neutralize the acids metabolized after meals.

It also plays a role in the synthesis of carbohydrates (glycogenesis) and proteins.

It contributes to the transmission of nerve impulses and is essential for muscle contraction.

It helps regulate blood pressure, and thus compensates for the negative effects of excess sodium to lower high blood pressure.

Where to find it?

Potassium is found mainly in fruits and vegetables (especially bananas, apricots, prunes, figs, melons, dates, carrots, spinach, eggplant, raw leeks, zucchini, green beans, chard, avocado, kiwi, tomatoes, pears, oranges, lemons, chestnuts, onions, fennel, quinces...), tubers (potatoes, parsnips, etc.), nuts, legumes, vegetables, and fruit. ), nuts, legumes (lentils, beans, etc.).

Deficiency and excess

Cases of excess are relatively rare, the level of potassium in the blood (or kalemia) being normally regulated by the kidneys, the excess being eliminated in the urine.

Cases of severe deficiency (or hypokalemia) are also relatively rare. On the other hand, cases of deficiency are frequent, and manifest themselves by some tiredness or weakness, muscle cramps, bloating or constipation.

Needs can be increased in athletes (who can eliminate a good part of it by sweating), menopausal women, hypertensive people, people who do not eat enough fresh fruits and vegetables, people under certain drug treatments or regularly using laxatives, people suffering from renal disease, people suffering from alcoholism, etc.