Ideal Nutrition

Potassium

This mineral is extremely important for maintaining normal fluid balance and nerve function, supports cell structure and integrity and promotes normal muscle function.  Scientists agree that a diet rich in this essential mineral is associated with lower blood pressure levels. It counters the effects of excess sodium.  Most fruits and vegetables in their natural state contain potassium.  Here are some good sources (approx potassium content is listed per 100 grams or 125 ml -1/2 cup)

• Almonds – 773 mg
• Avocado – 604 mg
• Brazil nuts – 715 mg
• Broccoli – 501 mg
• Hazelnuts – 704 mg
• Milk, dried skim – 1725 mg
• Flounder – 587 mg
• Peanuts – 701 mg
• Pecans – 603 mg
• Pistachio nuts – 972 mg
• Raisins – 782 mg
• Sardines – 590 mg
• Soybeans – 782 mg
• Sunflower seeds – 782 mg
• Squash – 387 mg
• Bananas – 370 mg
• Brussel sprouts – 438 mg

Lentils

Lentils are often considered the most nutritious of all legumes, due to their high phosphorus content as well as being rich in calcium, potassium, zinc, iron and vitamin B complex.  Lentils have a high molybdenum content, a mineral that plays a role in protein assimilation, iron absorption, fat oxidation and normal cell function.  As they are low in phytates (anti-nutrients that bind to and inhibit absorption of other nutrients), they need only be soaked a few hours (or not at all) rather than overnight, prior to use.

The most common lentils are brown, red and tiny green (French).  Red are best in soups as they disintegrate during cooking.  Green hold their shape the best and take slightly longer to cook.