Although fruits and berries are superfood, it is difficult to get any vitamin or mineral too much from them.
Can I eat one avocado and a banana every day without worry, or can I already get too much potassium or other substances from that amount?
THE EXPERT ANSWERS:
On average, we get potassium appropriately. The main sources are vegetables and potatoes. Fruits and berries are also good sources of potassium.
A medium-sized banana contains 500 to 550 mg of potassium, while avocado contains about 400 mg.
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The recommended intake is 3,500 mg per day for men and 3,100 mg per day for women, so eating one banana and avocado a day does not even exceed the recommended intake.
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No other nutrients will be in excess from that dose.
In general, it is good to remember that it is difficult to get too many vitamins or minerals from food.
Excess intake is almost invariably associated with the use of supplements.
Excessive consumption of fortified foods can also lead to inappropriately high intakes.
For comparison, the potassium levels in the medium dose are:
- orange 150 mg
- omena 100–120 mg
- blueberry 60 mg
- raspberry 110 mg
- blackcurrant 170 mg,
- kiwi 180-200 mg
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Source: Hyvä Terveys by www.hyvaterveys.fi.
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