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Potassium deficiency: how to recognize it?
The misleading thing about potassium deficiency is that the signs are often subtle. This is called hypokalemia . Symptoms include persistent fatigue, cramps, diffuse pain, and digestive problems.
In more severe cases, it can get worse: spasms , numbness , heart rhythm disturbances … These are signs that should never be ignored. The causes? An unbalanced diet , excessive losses (vomiting, diarrhea, profuse sweating) or certain medications .
How much potassium per day? And where can you find it?
The goal? Around 4,700 mg of potassium per day for an adult . Don’t panic, there’s no need to weigh everything! A varied diet rich in unprocessed foods is usually enough.
Here are the foods rich in potassium to favor in your basket:
- Green leaves : spinach, chard, watercress
- Tubers : potatoes (with skin!), sweet potatoes
- Legumes : chickpeas, white beans, lentils
- Fruits : bananas, melons, apricots, plums, peaches
- Nuts : walnuts, almonds, pine nuts
A good habit ? Create a colorful plate with two portions of vegetables and three pieces of fruit per day . As a snack, a handful of almonds or a homemade smoothie, and you’re good to go.
Too much potassium, is it possible?
Yes! Although it is rare in healthy people , an excess of it – called hyperkalemia – can be harmful , especially for people with kidney problems. It is generally linked to certain pathologies or uncontrolled supplementation . The signs? Tingling , muscle weakness , shortness of breath , or even heart problems .
Bottom line : Avoid self-medication and always seek professional advice before taking supplements.
The right reflexes for filling up on potassium naturally
No need to change everything. Here are some simple steps to take:
- Favor minimally processed foods
- Cook fresh produce whenever possible
- Prefer steam cooking to preserve minerals
- Limit foods that are too salty or too sweet
- Hydrate yourself regularly
And most importantly, stay active : physical activity helps your body use nutrients better.
Potassium, an ally at all ages
From childhood to adulthood, potassium contributes to growth , proper brain function , physical fitness and bone strength . It also helps to better manage stress and promotes quality sleep . In short, a true daily partner to adopt now.
A small adjustment to your diet can really improve your daily well-being.
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