What is it important for?
• Blood Pressure regulation
• Muscle contraction and function
• Cardiovascular health
• Nerve and heart function
• The maintenance of our cell walls
• Regulation of fluid balance within the body
• Supporting bone health
• The production of some hormones (FSH, ADH and aldosterone)
• Making proteins to be used in the body
• Helps to prevent the formation of kidney stones
Did you know…...?
Approximately 37% of the western population is at risk of potassium deficiency
So how can we include it in our daily diet?
• All vegetables contain potassium in varying amounts.
• Dark green leafy vegetables including Swiss chard, spinach, bok choy, broccoli
• Colourful fruit/ veg; beetroots, carrots, tomatoes, squash, cantaloupe melon, papaya
• Beans and pulses; lima beans, pinto beans, soy beans, kidney beans, lentils
• Seeds and nuts; sunflower, almonds ,pecans
• Wholegrains; millet, brown rice
An easy potassium rich recipe idea...............
Quick lentil and veg curry
• Melt some coconut oil in a pan and sauté a chopped onion finely chopped ginger and garlic
• Throw in a few teaspoons of fennel seeds, turmeric powder, ground coriander, ground cumin and garam masala and stir.
• Sauté this for a few minutes before adding a tin of coconut milk and some vegetable stock and bring almost to the boil
• Add some chopped squash and carrots and simmer for about 15 minutes
• Then add a large chopped tomato and 2 cups of (rinsed) red lentils and continue to cook for around 10 minutes
• Turn off the heat and add a few big handfuls of leafy green veg such as spinach or chard and stir through.
• Serve with brown basmati rice and enjoy!
My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics
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