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Foods to boost potassium

The recommended dietary intake (RDI) per day for potassium:

  • Women 2800mg
  • Men 3800mg

Potassium works with sodium to regulate fluid balance, blood pressure, muscle contraction and transmission of nerve impulses.

Excess potassium intake from food is unlikely but we are advised that potassium supplements should only be taken under medical supervision because of the known potential for toxicity of potassium.

Potassium is found in bananas, citrus fruit, meat, milk and yoghurt. It is also widely available in vegetables: think root veges such as carrots and beetroot, leafy greens and vine fruit such as tomatoes, cucumbers, courgettes, and pumpkin.

Each of these foods provides around 400mg of potassium so eat them all and you’re nearly there!

  • 200ml trim milk
  • 125g lean beef steak (raw weight)
  • 1 cup sliced raw carrot
  • 2 mandarins
  • 1/2 cup cooked kumara
  • 1 banana

Did you know? Potassium is an important moderator of blood pressure, and higher intakes can help blunt the effects of sodium in our diets.


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