Potassium intake
Apparently the potassium requirement is at least 4.7g for adults. They estimate that 90% of American (and probably Australian) adults are way under.
According to my conveniently available stats, good per gram sources are: nuts, bran, spinach, parsley, dark chocolate, carob, raisins, prunes, soy flour (highest concentration in my data-set), adzuki beans (possibly some other beans), sunflower seeds, cinnamon, saffron, yeast.
Best per calorie sourcess are: spinach (top score in my small dataset), celery, parsley, portabella mushrooms and iceberg lettuce (other lettuce varieties may have more). Pumpkin is also quite good.
Potassium intake is strongly correlated to blood pressure (more potassium in diet = lower blood pressure), and high potassium seems to prevent stroke according to some studies. Other studies say high potassium helps prevent bone loss.
I didn't have these figures before. They were first published in 2004 apparently, with no formal recommendation existing before that time, and informal ones being about 2g. Anyway, the implications for my nutritionally sufficient "super safe" diet is to change 1.2kg of lettuce to 2.1kg! and lentils can drop back to 300g from 340g. Hmmm, not very easy to do.
According to my conveniently available stats, good per gram sources are: nuts, bran, spinach, parsley, dark chocolate, carob, raisins, prunes, soy flour (highest concentration in my data-set), adzuki beans (possibly some other beans), sunflower seeds, cinnamon, saffron, yeast.
Best per calorie sourcess are: spinach (top score in my small dataset), celery, parsley, portabella mushrooms and iceberg lettuce (other lettuce varieties may have more). Pumpkin is also quite good.
Potassium intake is strongly correlated to blood pressure (more potassium in diet = lower blood pressure), and high potassium seems to prevent stroke according to some studies. Other studies say high potassium helps prevent bone loss.
I didn't have these figures before. They were first published in 2004 apparently, with no formal recommendation existing before that time, and informal ones being about 2g. Anyway, the implications for my nutritionally sufficient "super safe" diet is to change 1.2kg of lettuce to 2.1kg! and lentils can drop back to 300g from 340g. Hmmm, not very easy to do.