What potassium does
Potassium keeps nerves firing and muscles — including your heart — contracting normally. It also counters the effects of sodium on blood pressure.
How much
Around 3,500–4,700 mg a day for adults — most people eat less, and more salt than they should.
Plant sources
Beans and lentils, potatoes (with skin), bananas, avocados, spinach, tomatoes, apricots and squash.
How many portions of each food would cover a day's potassium?
A note
People with kidney disease or on certain blood-pressure medications may need to limit potassium — follow your doctor’s advice.