Potassium
Overview
Potassium is an essential mineral and electrolyte that plays a fundamental role in maintaining cellular function and nerve transmission. It is critical for establishing and maintaining membrane potential in neurons, which is essential for nerve signaling and neuronal excitability. Potassium works in balance with sodium to regulate fluid balance, blood pressure, and cardiovascular function. Adequate potassium intake from whole foods like fruits, vegetables, and legumes helps balance the effects of sodium and supports optimal nerve and muscle function.
Recipes
13 recipes containing this substance
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Creamed Corn on Roasted Sweet Potato
Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.
Ginger Yogurt and Blueberries
A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil
Saffron Roast Potatoes
Crisp roast potatoes finished with saffron-infused olive oil, designed to maximise colour, flavour and texture while remaining adaptable to many main dishes.
Salmon & Grated Beetroot Toast (with Lemon)
A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.
Turmeric Lentil Dahl
Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Foods
23 foods containing this substance
Avocado
MUFA-rich fruit with vitamin E, lutein, and glutathione
Bananas
B6 source and tryptophan-containing fruit
Beetroot
Root vegetable rich in nitrates and betalains supporting vascular function and mitochondrial efficiency
Black Beans
Legume with polyphenols and protein; optimal soaking conditions detailed
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Carrots
Beta-carotene source with food matrix effects on absorption
Chickpeas
Legume providing protein, fiber, folate, magnesium, and B6
Cooled Potatoes
Resistant starch formation through retrogradation for gut health
Grapes
Resveratrol source for SIRT1 activation and NAD+ support
Green Bananas
Resistant starch source for gut microbiome support
Green Tea
Source of EGCG, L-theanine, and polyphenols for cognitive and metabolic support
Jerusalem Artichokes
Highest inulin content among common foods
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Lentils
Legume rich in protein, fiber, folate, iron, and prebiotics
Milk
Complete protein, nicotinamide riboside, and calcium
Pomegranates
Ellagitannins for urolithin A production and polyphenol support
Potatoes
Starchy vegetable providing resistant starch when cooled
Purple Potatoes
Anthocyanins (C3G) for heavy metal chelation and neuroprotection
Salmon
Oily fish rich in EPA/DHA, protein, and B vitamins
Sourdough Bread
Fermented bread with GABA, improved amino acid bioavailability, and optimized Maillard products
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Tomatoes
Lycopene, vitamin C, and food matrix effects on absorption
Yogurt
Fermented dairy providing probiotics and complete protein
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Neurotransmitter Regulation | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects |
References
- Potassium is critical for membrane potential, nerve signaling, and cardiovascular regulation; adequate intake balances sodium effects
- Green tea contributes manganese and small amounts of fluoride and potassium, alongside polyphenols that support antioxidant defenses