Although sodium deserves great prominence when it comes to hypertension, a new research, published in the journal in the American Journal of Physiology Renal Physiology, comes to consolidate the role of another mineral, potassium.
Using data from animal studies and cutting -edge technology, Canadian scientists have developed a computational model that simulates the way our body metabolizes this duo of micronutrients. Researchers have concluded that proper potassium consumption can have a greater impact on blood pressure than simply controlling sodium in everyday life.
Interestingly, it was also observed that men are more likely to have high blood pressure than women, however, there is a tendency for them to respond more effectively to changes in food. “The work reinforces the importance of balance, of an adequate proportion between the two minerals,” says nutritionist Vivian Serra, from the Municipal Hospital of Aparecida de Goiânia, managed by the Israeli Hospital Albert Einstein.
Both are involved in the regulation of body fluids, with effects on the volume in the bloodstream. When there is excess sodium, the greater the probability of, favoring a. On the other hand, proper potassium intake contributes to the reduction of risk.
There is a whole cascade of events behind this mechanism, which includes nervous and cardiovascular systems, as well as the kidneys and a series of hormones, such as adrenaline.
Excessive salt
What you see, unfortunately, is an exaggerated consumption of sodium among Brazilians. The recommendation is a maximum of two grams of sodium per day, which equals approximately five grams of kitchen salt – which is the main source of the mineral. Research shows that the population exceeds twice the amount.
In addition to the excess in hints during the preparation of the food, it is worth counting the salt coming from. “It enhances the taste and acts with preservative in some foods,” comments the nutritionist. Thus, even unsuspected formulations, such as stuffed cookies, may contain the ingredient.
The tip is to carefully observe the labels, scrutinizing the nutritional table and the list of ingredients. And by law, products now print a magnifying glass, which signals high levels of both sodium and added sugar and saturated fat.
It was not enough to cause liquid retention, high amounts of sodium favor vasoconstriction. Hence the dangerous link with hypertension, poorly associated with increased risk of infarction and stroke, stroke.
Potassium powers
Potassium, in turn, helps in sodium excretion, reducing fluid retention, and contributes to the relaxation of blood vessels, contributing to the blood to circulate more effectively.
“It also participates in the transmission of nerve impulses,” comments the nutritionist. Therefore, it has a crucial role for brain function. Scarcity can impair cognitive functions. Another highlighted performance is related to muscle health and mineral is mentioned whenever it comes to the fight against cramps, involuntary contractions of the muscles that tend to emerge after intense exercises.
Sportsmen and practitioners of physical activity should redouble attention with potassium consumption, as it easily escapes the body through sweat.
Potassium to the table
Although banana is among the main sources, there is no shortage of fruit and vegetable options to meet the needs.
A culinary tip is not to despise the liquids of tubers and other vegetables. “Potassium is a water -soluble mineral, so cooking water usually has a good amount,” says Einstein expert.
The ingestion recommendation is 4,500 mg/day for adults, except for patients with kidney problems, who must undergo assessment to establish a safe amount. This goal can be beaten through a varied menu.
Check out some sources of potassium, according to the Brazilian Food Composition Table of the University of São Paulo (USP):
- Coconut water (American glass 165ml) = 266 mg
- Boiled bean (80g shell) = 219 mg
- Milk (American cup 165 ml) = 219 mg
- Boiled pinion (30g portion) = 218 mg
- Cashews (30g handful) = 210 mg
- Guava (100g unit) = 208 mg
- Nanic banana (small unit 50g) = 173 mg
- Cooked yam (spoon 30 g) = 153 mg
- Mango-haden (1/2 unit 100g) = 147 mg
- Fuji Apple (Unit 130g) = 97 mg
- Boiled manioc (spoon 35 g) = 90 mg
- Boiled beet (spoon 20 g) = 87 mg
- Boiled potatoes (spoon 30 g) = 69 mg
