Pots of Potassium

I often find at the end of the day that even after eating a big salad and an amount of steamed veg that would terrify the causal onlooker, I am finding it hard to make my RDA of potassium. I have a low salt condiment that helps a bit, but have to go carefully with it, as potassium chloride has a rather sickly taste to me. To make sure I get my RDA I find I have to focus on specific foods. So here are my champion potassium foods. Again, this is the percentage of my RDA per 120 calories (10% daily intake) worth. It is not an exhaustive list, only what I have tested so far, and if anyone can suggest other foods I have neglected, do let me know. Spinach 62, courgettes (zucchini) 56, pak-choi 49, V8 vegetable juice 45, celery 41, Chinese leaves 38, mushrooms 37, tomatoes 34, lettuce 33, cauliflower 31, asparagus 26, cucumber 25, aubergine (eggplant) 24, kale 23, Brussels sprouts 23, green peppers 22, broccoli 22, melons 20. Soya milk and cabbage are both 17, and in the 10 to 13 range are bean sprouts, kiwi fruit, skim milk, apricots strawberries and pomegranate juice. Nice to see a few fruits make the list. I’m sure you will have spotted that some of the foods on this list are also on the zinc list. I shall publish my Vitamin E list soon, and again there will be an overlap. Ultimately I will nominate my super-champion foods, the ones that double or treble up on those hard-to-get nutrients, and make those targets so much easier to achieve when on mini-me calories but the same RDAs as everyone else!