Nutrient Spotlight on Potassium

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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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