A diet lacking in potassium will put your health in jeopardy. Every cell, tissue and organ in your body needs potassium to function. Your heart cannot function without it, and your muscles need it for normal contraction. Even your digestive system needs potassium to function smoothly. Much of the potassium you get comes from a diet that includes lots of fruits and vegetables, legumes, some types of fish and dairy products.
Recommended Daily Intake
The University of Maryland Medical Center recommends that adults, including pregnant and lactating women, get at least 2,000 milligrams (mg) of potassium per day. Children over 10 should get 2,000 mg per day; 1,600 mg for children 6 to 9; 1,400 mg for children 2 to 5; 1,000 mg for children age 1.
Fruits
According to Drug Information Online, fruits containing the highest amounts of potassium include one papaya at 781 mg; prune juice with 707 mg per cup; diced cantaloupe or honeydew at 494 and 461 mg per one-cup serving, respectively; a small banana at 467 mg; a 1/3-cup of raisins at 363 mg; a medium mango or kiwi at 323 and 252 mg, respectively; and a medium pear at 208 mg.
Vegetables
Vegetables with the highest amounts of potassium include tomato juice or chopped/sliced tomato at 535 and 400 mg per one-cup serving, respectively; one baked potato at 508 mg; a half of a medium avocado at 450 mg; a half of medium potato with skin at 422 mg; a cup of cooked or fresh asparagus with 288 mg; a half-cup cooked pumpkin at 282 mg; a half-cup of cooked mushrooms at 277 mg; and a half-cup of fresh Brussel sprouts at 247 mg.
Protein
Food sources of protein that contain the most potassium include a half-cup of cooked pinto beans, lentils or dried peas at 400, 365 and 355 mg per serving, respectively; 3-oz of broiled or baked salmon at 319 mg; 3-oz of roasted turkey, dark meat at 259 mg; a fourth-cup of sunflower seeds at 241 mg; 3-oz ounces of lean beef at 224 mg; and two tbsp of peanut butter at 214 mg.
Dairy
According to Drug Information Online, dairy products with the most potassium include yogurt at 398 mg per 6-oz serving; 2 percent milk at 377 mg per one-cup serving; and low-fat cottage cheese at 217 mg per one-cup serving.
About Supplements
A healthy diet provides all the potassium you need, however, supplements may be necessary if for some reason diet alone is not enough. Because of potential side effects, potassium or any other type of supplements should not be taken nor given to children unless under medical supervision. According to the University of Maryland Medical Center, potential side effects from potassium supplements include stomach irritation, nausea an diarrhea. Exceeding the recommended dosage can cause abnormal heart rhythm, slow heart rate and muscle weakness.
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