A diet rich in potassium is one containing plenty of fruit and vegetables. Diets rich in potassium have been found to reduce the risk of high blood pressure, stroke, osteoporosis and kidney stones. Potassium plays a role in proper heart function and skeletal and smooth-muscle contraction. Although a diet rich in fruit and vegetables is a healthy and safe way to obtain a high potassium intake, it is not recommended that individuals take potassium supplements unless directed by a doctor.
Adequate Intakes
The Institute of Medicine has established "adequate" intake levels, or AI, for potassium. The AI for infants 0 to 6 months old is 400 mg; 7 to 12 months, 700 mg; children 1 to 3 years, 3,000; children 4 to 8, 3,800 mg; children 9 to 13, 3,500 mg; and adolescents and adults, 4,700 mg. While breastfeeding, the AI for potassium increases to 5,100 mg.
Vegetables
All vegetables contain some measure of potassium. Those vegetables particularly high in potassium include baked potato, 926 mg; ½-cup lima beans, 485 mg; ½-cup cubed acorn squash, 448 mg; and ½-cup cooked spinach, 420 mg.
Fruit
Fruits, fresh and dried, are an excellent source of potassium. Those particularly rich in potassium include ½-cup dried plums, 637 mg; ½-cup raisins, 598 mg; and 1 medium banana, 422 mg.
Juices
Fruit and vegetable juices are also excellent sources of potassium. One 8 fl. oz. cup of prune juice contains 602 mg; 1-cup tomato juice, 550 mg; orange juice from concentrate, 503 mg; grapefruit juice from concentrate, 420 mg.
Meat, Dairy and Nuts
Although fruit and vegetables are the primary sources of potassium in the diet, meat, poultry, seafood and dairy foods can also contribute to potassium intake. Just one cup of plain, nonfat yogurt provides 530 mg; 3 oz. of flounder or sardines provides 500 mg. Beef, lamb and poultry provide between 200 and 325 mg per 3 oz. portion. Nuts and seeds provide between 200 and 300 mg per ounce.
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