Potassium
Potassium is an important mineral and its main job is to help to keep blood pressure healthy.
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.
SuperValu Hazelnuts
SuperValu Hazelnuts 150g
SuperValu Brazil Nuts
SuperValu Brazil Nuts 150g
Blue Diamond Almonds Oven Roasted Almonds with Sea Salt
Blue Diamond Almonds Oven Roasted Almonds with Sea Salt
Blue Diamond Almonds Wasabi Soy Sauce Flavour
Blue Diamond Almonds Wasabi Soy Sauce Flavour
Acti Snack Nut Mix Multi Pack
Acti Snack Nut Mix Multi Pack 5 x 35g
Chai Bia Milled Chai Seeds
Chai Bia Milled Chai Seeds 315g
