The critical nutrient you could be missing out on if you regularly eat takeout

We often hear about the risks associated with low iron and are encouraged to check our Vitamin D levels, especially in winter, but far less frequently do we reflect on our potassium intake and whether we are getting enough.

It's a nutrient needed to regulate fluid balance and blood pressure and there is emerging research to show that, as our intake of fresh food has significantly reduced, so too has our intake of this nutrient which can result in a number of heart health-related consequences.

What is potassium?

Potassium is a mineral required by the body to regulate overall fluid balance and works in close conjunction with sodium to control blood pressure.

Potassium helps to regulate heartbeat, aids in waste removal and supports bone health.

Like sodium, potassium is required in relatively large amounts to perform the wide range of functions it is involved in, with adults needing at least 2000 to 3000mg each day.

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The ratio of potassium to sodium we consume is also relevant, as these two nutrients work together, with potassium helping to remove salt from the bloodstream.

Historically, when diets contained far less processed foods, along with a lot more fresh, unprocessed food, the average adult consumed much less sodium and a lot more potassium, resulting in ratios of sodium to potassium of 10:1.

Now they appear to be as low as 1:2. It is known that low potassium levels are associated with higher incidences of heart arrhythmias.

Where do you get potassium?

Potassium is found in a wide range of fresh foods including bananas (400mg), most veggies (200-300mg), milk (300-400mg), avocado (600-700mg per avocado) and a serve of nuts (300mg).

For those who routinely consume a couple of serves of fruit, at least fice serves of veggies as well as whole grain breads and cereals and dairy regularly, getting enough should be no issue.

In the common scenario though, where people are eating out frequently, opting for plant-based milks and snacking on packaged foods rather than fruit, nuts and dairy, it appears that more and more people are not getting the amounts of potassium required for heart health.

The link between potassium and heart health

Recent research published in the New England Journal of Medicine has found that a diet rich in potassium can reduce the risk of heart-related issues by as much as 24 per cent as we age.

The research study looked at the heart health and diets of 1200 patients with heart related conditions. Participants who consumed a greater amount of dietary potassium had a lower risk of heart conditions and heart related deaths.

It's a strong reminder of the importance of this basic nutrient in our diet throughout the lifespan to support heart health.

How can I be sure I am getting enough?

At a minimum the average adult needs a couple of pieces of fruit, five servings of veggies, leafy greens in particular as well as a couple of servings of wholegrains and nuts and seeds daily.

If you regularly eat out, this means you will need to make a concerted effort to add extra salad and veggies to dishes, and opt for wholemeal and wholegrain breads when you can.

The other key take home message

High salt diets will impact dietary potassium, which means if you routinely consume fried and fast foods, packaged savoury snacks like processed meats and potato chips, you are likely to be consuming a lot more than the recommended 2000mg of sodium daily.

This, in turn, means that you will need even more potassium from fresh food to support an optimal sodium to potassium ratio.

Ideally aiming to minimise your intake of processed snacks and fast food will go a long way in keeping your sodium intake controlled and support potassium balance as well.

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