Potassium_girl_pink_dumbell

Potassium is an important mineral and its main job is to help to keep blood pressure healthy. Just as sodium, found in salt increases blood pressure, potassium has the opposite effect, helping to keep blood pressure healthy. Potassium is also needed to help your muscles to work well and for a healthy nervous system.


Where can I find Potassium?

Bananas are famous as a source of potassium but you will also find potassium in dried fruit, mushrooms, chicken, nuts and seeds. Dark chocolate is also a good source.


Potassium – Benefits at a glance:

  • Helps to keep blood pressure healthy
  • Needed for a healthy nervous system
  • Essential for muscle function


How much Potassium do I need everyday?

The RDA or Recommended Daily Amount for Potassium is 2000mg per day.

Potassium in Food (per 100g) Need 2000mg per day
   
Roast Chicken 300mg
Turkey 350mg
Baked potato with skin 630mg
Baked Beans 310mg
Blackeye Beans 320mg
Green and Brown Lentils 310mg
Brussels Sprouts 310mg
Fennel 300mg
Mushrooms 340mg
Parsnip 350mg
Sweet Potato 300mg
Ready-to-eat dried apricots 1380mg
Bananas 400mg
Almonds 780mg
Peanuts and Raisins 824mg


How can I eat More Potassium?

  • Add seeds like sunflower and sesame seeds to cereals, salads and yoghurts.
  • Add mushrooms to soups, stir fry’s, Bolognese sauce, or to your weekend fry.
  • Snack on peanuts, almonds and dried fruit as an alternative to treat foods.
  • Try some dark chocolate when you are looking for something sweet.
  • Add green and brown lentils to soups, stews and casseroles or try a curry based on lentils – try Dahl, the famous Indian lentil curry.

 

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