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Last Updated: Sep 19, 2016 04:41PM CEST

What is it?

It's an essential element that is needed for nerve and muscle functions in the body. It also plays an important role in the acid-base balance.


The recommendation is between 3.1-3.5 grams a day.


Why do we need it?

It is important for acid-base balance, nerve and muscle functions, and for regulating blood pressure. Lack of potassium can lead to tiredness, muscle weakness and a disturbed heart rhythm.


What if I have too much?

It is hard to over consume potassium through food intake, but you can over consume if you're using supplements, so these should be taken with caution. Having too much can cause hyperkalemia - a condition that causes heart rhythm disturbances. Follow the guidelines if you're using supplements, but don’t worry if you're eating vegetables and fruit to get potassium.


Foods to eat:

Potassium-rich foods are:

  • salt

  • kelp noodles

  • coffee

  • cocoa

  • rose hip

  • broad beans

  • pistachios

  • linseeds

  • chickpeas

  • raisins

  • horseradish

  • spinach

  • banana

  • reindeer

  • tomato

  • avocado


To get the daily amount of potassium for one day you can have (all suggestions combined for one day's meals)*;

- 1 bowl of plain yogurt with 1 tbsp linseed and 1 banana for breakfast

- 1 serving of boiled potatoes, beef steak and tomato- and avocado salad for lunch

- 1 serving of roasted chickpeas as a snack


*Calculated for a person eating 2000 calories a day.


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