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Potassium
The Benefits:
It's known to reduce the risk stroke.
It reduces blood pressure, aids in the transmission of nerve impulses, and helps maintain normal heart and artery function.
This nutrient also helps in the metabolism of carbohydrates and proteins. Under no circumstances should you take a supplement of this nutrient unless guided by a physician.
Under certain circumstances, taking potassium in pill form can cause fatal irregular heart rhythms.
You should get at least 3,000 mg of potassium per day from food.
Getting your recommended amount of potassium makes your real age 0.6 years younger. Good Sources:
Tomato paste, 1/2 cup = 1,340 mg
Dried peaches, five halves = 785 mg
Baked potato, one large = 780 mg
Sole, salmon, sardines, cod, 4 ounces = 585 - 720 mg
Watermelon, cantaloupe, honeydew, 1 cup = 460 - 560 mg
Dried apricots, three to four medium = 480 mg
Steamed scallops, 3 1/2 ounces = 455 mg
Bananas, one medium = 450 mg
Grapefruit juice, 1 cup = 405 mg
Yogurt, 8 ounces = 400 - 530 mg
Chestnuts, 100 grams = 380 mg
Milk, 1 cup = 370 - 450 mg
Artichokes, one large = 360 mg
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Recipe for Potassium;
Ratatouille Pasta
12 ounces whole wheat spaghetti
1 dried ancho or pasilla chile pepper
3 cups diced (1/2-inch cubes) unpeeled eggplant (8 ounces)
2 teaspoons olive oil
1 medium red onion, coarsely chopped
1 yellow or red bell pepper, coarsely chopped
6 cloves garlic, sliced
2 cans (14 1/2 ounces each) stewed tomatoes, undrained, coarsely chopped
1 cup packed mesclun (mixed baby salad greens)
1 tablespoon chopped fresh thyme or lemon thyme
Method of Preparation; Cook pasta according to package directions.
Meanwhile, heat a large, deep skillet over medium-high heat until hot.
Add the chile pepper; cook, turning occasionally until fragrant and toasted, about 2 minutes.
When the chile pepper is cool enough to handle, discard its stem and set the seeds aside for a garnish.
Chop the chile pepper.
Add eggplant to hot skillet; cook until browned, about 4 minutes, stirring frequently.
Add oil, then chopped onion, bell pepper, and garlic; cook 3 minutes, stirring occasionally. Add tomatoes and chile pepper.
Reduce heat; simmer uncovered 10 minutes or until vegetables are tender and sauce thickens.
Remove from heat; stir in salad greens.
Salt to taste.
Drain pasta; transfer to four serving plates.
Top with sauce.
Garnish with reserved chile pepper seeds and thyme.
Serves 4.
Nutrition Facts
Per serving: 394 calories; 0.5 g saturated fat; 0.6 polyunsaturated fat; 1.8 monounsaturated fat; 6.4 g protein; 37.6 g carbohydrates; 5.6 g fiber
Bon Apetit! 
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