The state of fatigue, apathy and bad moodoften do not cause concern for an adult. This state of affairs can continue for a long time, significantly worsening the quality of life. And after all it is enough only to establish the reason of bad state of health, physical and moral, which is often hidden in the insufficient quantity of micronutrients obtained. And then the change of diet and the sufficient use of products containing potassium and other important compounds will make you feel again healthy and happy.
On the Importance of Micronutrients
The participation of various trace elements in all exchangeprocesses of the human body can not be underestimated. Unfortunately, very 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 its important role,and with a significant deficit of one or several of them, metabolic processes are violated, which leads to a gradual deterioration of well-being and even the development of diseases. Everyone has heard that iron deficiency leads to anemia, but what will happen if the body does not receive enough products containing potassium and magnesium, only those who have already suffered from their deficiency know.
You can protect yourself from lack of trace elements, regularly taking complex vitamin preparations. But it's not necessary to do this if you build your daily diet correctly.
When there is not enough potassium
Pay attention to their diet and the full-fledged receipt of all important trace elements will allow knowledge of certain symptoms and conditions that develop with a long deficit.
Potassium is a microelement necessary for a person,which plays an important role in metabolic processes. In particular, potassium is important for the normal functioning of the nervous and cardiovascular systems. Absence in the diet of products containing potassium, leads to increased fatigue, arrhythmia and nervousness. Lack of potassium can also manifest itself in irritability, stably bad mood and apathy, since potassium is important primarily for the proper functioning of the nervous system.
Также одними из первых дефицит калия смогут to feel people prone to vascular diseases. Potassium is responsible for saturation of the heart with oxygen, so when this element is short, the heart muscle begins to contract badly, which leads to fatigue, dyspnea, arrhythmia and pain in the heart.
The work of the brain potassium also providesdirect influence, so people who are constantly in mental stress, you must eat foods containing potassium, in large quantities.
We replenish the lack of potassium
To provide your body with this importanta microelement in the required quantity, you need to build your diet correctly. Daily inclusion in the diet of products containing potassium, will improve your health and get rid of an obsessive sense of fatigue.
The following products will be most useful:
- Sea kale.This product is extremely useful, contains a large amount of potassium, but it is dietary. Sea cabbage can be included daily in the diet without harm to the figure and digestive system. In addition to potassium, sea kale will saturate the body with such an important element as iodine.
- Курага.Such a product is known for its beneficial effect on the cardiovascular system precisely because of its high potassium content. But you should be careful not to abuse dried apricots, because it is high in calories and contains a lot of sugar.
- Lentils.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 garnish. It is also a dietary product containing potassium in large quantities.
Also replenish the reserves of potassium in the body will help regular inclusion in the diet of prunes, almonds and cashews, peas and bananas.
Symptoms of magnesium deficiency
Along with potassium regulates metabolic processesalkali and salt in the cells of the body is an element such as magnesium. Its deficiency also has quite vivid symptoms, which at least once experienced every person: it is a question of muscle cramps, an unpleasant and painful phenomenon.
Also, the lack of magnesium in the body can manifest itself by various disorders of the nervous system. It can be twitching of the eyelids, irritability, bad sleep, tingling in the limbs.
Magnesium is contained in bone and dental tissue, andso the deficit of this element makes the bones too fragile, and the teeth - prone to tooth decay. On the lack of magnesium can also speak brittle dull hair, fragile fingernails.
When there is a shortage of foods containinga large amount of potassium and magnesium, a person can suffer constant dizziness, low working capacity, tearfulness and a depressed state.
Magnesium in simple products
To prevent the appearance of unpleasant symptoms that can develop into significant health problems, the inclusion of the following products in the daily menu will help.
- Buckwheat grain.This indispensable product is not only delicious, but also a real storehouse of microelements. Buckwheat groats are rich in magnesium and iron, it is low-calorie and has a good effect on the digestive system.
- Nuts.The product containing potassium and magnesium in the largest quantity, among nuts, is cashew. They are very tasty, you can eat them in the form of a snack or add them to salads. But do not forget that nuts have a high fat content and calorie content, so do not abuse this product for people with overweight and digestive problems.
- Beans. Bean is an excellent source of magnesium. It also contains a large amount of vegetable protein and can act as an excellent side dish and a component of salads.
Add to your diet magnesium help spicy herbs and herbs: daily use in the preparation of fresh salads basil, parsley, saffron and coriander.
For whom potassium and magnesium are especially important
It is worth noting the categories of people for whomthe lack of these important elements can lead to serious health problems. That is why it is very important to include them in the diet in sufficient quantity if you belong to one of such groups.
Very important products containing potassium and magnesium,for the heart and blood vessels. Therefore, they must necessarily be present in the daily diet of people who suffer from pain in the heart, arrhythmia, varicose veins.
People who, by occupation or lifecircumstances experience an increased strain on the nervous system, often are in a state of stress and nervous overexertion, and attention must also be paid to the sufficient use of magnesium and potassium. This may be necessary in a short period of time, for example, in preparation for exams or an important project.
Also, the increased intake of potassium and magnesium in the body should be ensured if you have to take antibiotics or hormones.
При обнаружении у себя одного или нескольких Symptoms, typical for a lack of magnesium or potassium, it is worth trying to adjust the diet. If the changes can not be achieved independently, you need to see a doctor who can choose the right dosage of the necessary trace elements in a dosage form.
Replenish, but do not lose!
Products containing potassium and magnesium coming inregularly into the body, do not guarantee that the deficit 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 blacktea, in particular too sweetened, do not give correctly to assimilate these trace elements. Problems with the saturation of the body with potassium and magnesium can cause abuse of sweets, buns and cakes.
Negatively affects the amount of useful microelements in the body, the constant inclusion in the diet of pickles, marinades, strong seasonings based on vinegar.
Balance in everything!
Our body is a debugged mechanism,the correct work of which entirely depends on our habits, behavior, as well as "fuel" - nutrition. When preparing a diet, you need to carefully think over its ratio, in order to obtain in sufficient quantities not only the proteins, carbohydrates and fats necessary to us, but also vital microelements.
You can contact a professional nutritionist,which will help to develop the correct exemplary menu, and you can search for information about the products, which are freely available, and think through your diet yourself.
Knowing which foods contain potassium and magnesium inlarge quantities and what threatens the shortage of these elements, you can easily saturate your body with nutrients. So, you will feel healthy and full of energy every day!
