To have radiant skin, a correct intake of mineral salts is necessary. However, warm weather and high temperatures do not favour this condition; in particular, salts like magnesium and potassium are essential for our body.
Potassium and magnesium are two mineral salts often found in saline supplements; they come in the form of soluble sachets (unfortunately always sweetened with a lot of sucrose) to help rehydrate the body. Their combination is indicated because these two substances have a close biological correlation and perform combined functions.
Magnesium participates in over 300 metabolic reactions; it is an essential enzymatic cofactor for the activity of the sodium/potassium pump, which is the system that allows the transport of sodium ions into the extracellular environment and potassium ions into the cells. Magnesium deficiencies can limit the functionality of this activity, leading to a reduction in potassium concentrations.
POTASSIUM AND MAGNESIUM, ALLIES OF THE SKIN
As mentioned, an adequate intake of mineral salts allows for radiant, not grey, skin. However, intense physical activity, dehydration, malnutrition, or insufficient intake lead to a combined deficiency of these precious mineral salts.
Due to the summer heat and increased perspiration, a deficiency of potassium and magnesium is at the root of symptoms such as fatigue, headache, depression, insomnia, muscle weakness, nervousness, peripheral oedema (swollen ankles, feet), and sometimes breathing difficulties. We can already take in potassium and magnesium by including certain foods in our diet, all excellent sources of these mineral salts. For example, green leafy vegetables are rich in chlorophyll, whose molecules are rich in magnesium; other foods include: whole grains, dairy products, nuts (walnuts, cashews, almonds), legumes, and fruit (figs, nectarines, avocado, bananas). It is always advisable to obtain these mineral salts from food because in fruits and vegetables they are accompanied by a considerable amount of water and vitamins that help cells function at their best.
FOODS RICH IN POTASSIUM
Uncommon sources of potassium are azuki beans (soybeans) and, among beverages, cocoa. Some foods generally not present in our diet are actually excellent sources of potassium:
Sweet potatoes, with their characteristic orange flesh, are very rich in potassium. A single potato contains an average of almost 700 mg and has only 130 calories. This vegetable helps to alkalize the body precisely because potassium is among the mineral salts useful for eliminating acid waste from tissues. They are also rich in beta-carotene and vitamin A. To best exploit their properties, it is best to bake or pan-fry them, accompanied by extra virgin olive oil and chopped almonds.
Beetroot, very rich in vitamin K and vitamin A, contains more than 600 mg of potassium. Beetroots pair well with classic chickpea hummus: adding them to the recipe will create a thick and aromatic cream with a beautiful intense pink color.
White beans contain almost 600 mg of potassium (in half a cup) and are also rich in starch, protein, fibre, and iron. To prepare a balanced summer dish, they can be added to cooked quinoa, with chopped rocket, sun-dried tomatoes, chopped parsley, and grated lemon zest.
Natural dates are rich in potassium, fibre, and simple sugars; they help overcome the typical fatigue caused by significant fluid loss and lower cholesterol. They are also an excellent source of B vitamins, such as B1, B2, B3, and B5. Suitable for a snack that helps rehydrate the body, they can be combined with nuts such as almonds, walnuts, pistachios, pine nuts, or oily seeds, such as sunflower seeds.
Tomato is the king of summer, rich in potassium, magnesium, fibre, and beta-carotene. If you want to create a fresh, light, and rehydrating summer salad, it pairs wonderfully with cucumbers and feta.
Raisins are among the fruits with the highest alkalizing power. They are excellent for a snack or to naturally and deliciously sweeten fruit smoothies or desserts, such as muffins. A glass of raisins contains about 500 mg of potassium, and its regular consumption helps not only bowel regularity but also, according to recent studies, control dental caries.
MAGNESIUM AND POTASSIUM
Finally, to get these precious mineral salts in one sip, you can opt for a juice/extract made from 1-2 green apples, 1 cucumber, 1 celery stalk, 3-4 nectarines, and a few mint leaves. On hot summer days, try it very cold, even adding a few ice cubes.
