Il potassio è un minerale molto importante per l’organismo, nel quale è presente per il 95% nei liquidi intracellulari, dove regola la ritmicità del cuore, la ritenzione idrica, l’equilibrio acido-base e l’eccitabilità neuromuscolare. Il restante 5% si trova nei liquidi extracellulari ed è coinvolto nei processi di controllo della contrazione muscolare, della pressione arteriosa e del sistema nervoso.
Il potassio svolge un’azione fondamentale nella sintesi delle proteine ed è in grado di attivare molti enzimi e di stimolare la secrezione di insulina. In percentuale, il potassio costituisce il 5% dei minerali presenti nell’organismo. Insieme al sodio regola l’equilibrio idrico interno all’organismo, stimola i reni a produrre l’urina, e quindi, svolgendo un’importante azione diuretica, è in grado di favorire l’espulsione dei liquidi accumulati, responsabili di ritenzione idrica e gonfiori.
La carenza di potassio può avvenire in caso di stati patologici e i sintomi sono alterazioni elettrocardiogerafiche, ipeccitabilità e debolezze muscolare; questa insufficienza può essere provocata da vomito o diarrea prolungata, oppure per via urinaria, in caso di assunzione di diuretici. Un eccesso di potassio, invece, provoca crampi muscolari, ipotensione e addirittura arresto cardiaco, e può avvenire in caso di insufficienza renale e di disidratazione. Il fabbisogno ottimale di potassio è di circa 6 grammi al giorno.
Assumere potassio è semplice perché si trova in diversi alimenti, e non solo nelle banane come si è soliti credere, ma anche, tra gli altri, nei fagioli, nei piselli secchi, negli asparagi, nei cavolfiori e nelle albicocche. Attenzione, però: il potassio è facilmente eliminabile con la cottura dei cibi. Di seguito vi proponiamo una breve lista di alimenti che contengono più o meno potassio.
Alimenti con un elevato contenuto di potassio: albicocche secche, legumi secchi, datteri, arachidi e mandorle.
Alimenti con un medio contenuto di potassio: spinaci, noci, tonno sott’olio, banane, carciofi, castagne e sgombri
Alimenti con un basso contenuto di potassio: pere, parmigiano, farina di grano e di mais, mele, pane bianco, emmenthal.
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