Foods containing potassium and magnesium

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

The state of fatigue, apathy and bad mood often do not cause concern in an adult. This state of affairs can continue for a long time, significantly worsening the quality of life. But it is enough just to establish the cause of poor he alth, physical and moral, which very often lies in the insufficient amount of microelements received. And then a change in diet and sufficient intake of foods containing potassium and other important compounds will make you feel he althy and happy again.

On the importance of trace elements

The participation of various trace elements in all metabolic processes of the human body cannot be underestimated. Unfortunately, few people pay attention to the full presence of each compound in the daily diet, although everyone has heard about the need for a balanced diet.

Each of the trace elements plays an important role, and with a significant deficiency of one or more of themmetabolic processes are disturbed, which leads to a gradual deterioration in well-being and even the development of diseases. After all, everyone has heard that iron deficiency leads to anemia, but only those who have already suffered from their deficiency know what will happen if the body does not receive enough foods containing potassium and magnesium.

You can protect yourself from micronutrient deficiencies by regularly taking complex vitamin preparations. But doing this is not at all necessary if you build your daily diet correctly.

When there is not enough potassium

Pay attention to your diet and fully obtain all important micronutrients will allow knowledge of certain symptoms and conditions that develop with prolonged deficiency.

Potassium is a trace element necessary for a person, which plays a crucial role in metabolic processes. In particular, potassium is important for the normal functioning of the nervous and cardiovascular systems. The lack of foods containing potassium in the diet leads to increased fatigue, arrhythmias and nervousness. A lack of potassium can also manifest itself in irritability, persistently bad mood and apathy, since potassium is primarily important for the proper functioning of the nervous system.

Also, people prone to vascular diseases will be among the first to experience a potassium deficiency. Potassium is responsible for saturating the heart with oxygen, therefore, with a lack of this element, the heart muscle begins to contract poorly, which leads to fatigue, shortness of breath, arrhythmia and pain in the heart.

Potassium also has a direct effect on brain function, so people who are constantly in mental stress need to consume foods containing potassium in large quantities.

Compensate for the lack of potassium

To provide your body with this important trace element in the required amount, you need to properly build your diet. Incorporating foods containing potassium into your diet daily will improve your well-being and get rid of the obsessive feeling of fatigue.

The following products will be most useful:

• Seaweed. This product is extremely useful, contains a large amount of potassium, but at the same time it is dietary. Seaweed can be included daily in the diet without harm to the figure and the digestive system. In addition to potassium, seaweed will saturate the body with such an important element as iodine.
• Dried apricots. Such a product is known for its beneficial effect on the cardiovascular system precisely due to the high content of potassium. But you should be careful not to abuse dried apricots, because it is quite high in calories and contains a lot of sugar.
• Lentils. A very useful product, rich not only in potassium and magnesium, but also in proteins. Lentils can be added to soups, salads, and also used as a side dish. It is also a high potassium dietary product.

Also replenish the reserves of potassium in the body will help regular inclusion indiet of prunes, almonds and cashews, peas and bananas.

Magnesium deficiency symptoms

Along with potassium, an element such as magnesium regulates the metabolic processes of alkali and s alt in the cells of the body. Its deficiency also has quite striking symptoms that every person has experienced at least once: we are talking about muscle cramps, an unpleasant and painful phenomenon.

Also, a lack of magnesium in the body can manifest itself in various disorders of the nervous system. It can be twitching of the eyelids, irritability, poor sleep, tingling in the limbs.

Magnesium is found in bones and teeth, and therefore a deficiency of this element makes the bones too brittle and the teeth prone to caries. Brittle dull hair, brittle nails can also indicate a lack of magnesium.

With a lack of foods containing a large amount of potassium and magnesium in the diet, a person may suffer from constant dizziness, low performance, tearfulness and depression.

Magnesium in simple foods

To prevent the appearance of unpleasant symptoms that can develop into significant he alth problems, the inclusion of the following products in the daily menu will help.

• Buckwheat. This indispensable product is not only tasty, but also a real storehouse of trace elements. Buckwheat is rich in magnesium and iron, low in calories and good for the digestive system.
• Nuts. The product containing potassium and magnesium in the largest amount, amongnut is cashew. They are delicious and can be eaten as a snack or added to salads. But do not forget that nuts are high in fat and calories, so people with overweight and digestive problems should not abuse this product.
• Beans. Beans are an excellent source of magnesium. It is also high in plant-based protein and makes an excellent garnish and salad ingredient.

Spicy herbs and greens will help add magnesium to your diet: use basil, parsley, saffron and coriander in fresh salads daily.

For whom potassium and magnesium are especially important

It is worth noting the categories of people for whom the lack of these important elements can result in serious he alth problems. That is why it is very important to include them in the diet in sufficient quantities if you belong to one of these groups.

Foods containing potassium and magnesium are very important for the heart and blood vessels. Therefore, they must be present in the daily diet of people who suffer from pain in the heart, arrhythmia, varicose veins.

People who, due to their occupation or life circumstances, experience an increased load on the nervous system, are often in a state of stress and nervous strain, and it is also necessary to pay increased attention to the sufficient intake of magnesium and potassium. This may be necessary for a short period of time, for example, when preparingfor exams or an important project.

Also, an increased intake of potassium and magnesium in the body should be ensured if you have to take antibiotics or hormonal drugs.

If you find one or more symptoms that are characteristic of a lack of magnesium or potassium, you should try to adjust the diet. If the changes could not be achieved on their own, you need to consult a doctor who can choose the right dosage of the necessary trace elements in the dosage form.

Replenishing, but not losing

Foods containing potassium and magnesium, which enter the body regularly, do not guarantee that the deficiency of these elements does not threaten you. The fact is that there are a number of factors that prevent their proper assimilation.

For example, excessive consumption of coffee and black tea, especially too sweet, prevent these trace elements from being properly absorbed. Problems with saturation of the body with potassium and magnesium can cause the abuse of sweets, muffins and cakes.

The constant inclusion of pickles, marinades, strong vinegar-based seasonings in the diet negatively affects the amount of useful trace elements in the body.

Balance in everything

Our body is a well-oiled mechanism, the correct operation of which entirely depends on our habits, behavior, and also "fuel" - nutrition. When compiling a diet, you need to carefully consider its ratio in order to get enoughonly the proteins, carbohydrates and fats we need, but also vital micronutrients.

You can contact a professional nutritionist who will help you develop the right approximate menu, or you can search for information about products, which are in great abundance in the public domain, and think over your diet yourself.

Knowing which foods contain potassium and magnesium in large quantities and what threatens the deficiency of these elements, you can easily saturate your body with useful substances. So, you will feel he althy and full of energy every day!