Potassium is an essential mineral required for many vital bodily functions involving cells, organs and muscles. You require the mineral daily to promote health and prevent deficiency. Potassium can be found naturally in a wide variety of foods that you can eat every day. Consult a registered dietitian for your exact potassium requirements and a full list of potassium-rich foods.
Daily Recommendations
Children and adolescents require 3,000 to 4,500 milligrams of potassium daily. Adult men and women require at least 4,700 mg of potassium per day. Breast-feeding women require higher amounts, approximately 5,100 mg of potassium, notes Medline Plus. Athletes who undergo intense physical activity regularly might also require higher amounts of potassium daily. A registered dietitian can help you determine your exact potassium requirements based on your age, sex and activity level. If you are diagnosed with hypokalemia, or low blood potassium, you might require an additional potassium supplement. Ask your health care provider if potassium supplements are necessary for your lifestyle. For healthy adults, Colorado State University recommends consuming a wide variety of potassium-rich foods daily.
Potassium and Health
Potassium is required for normal nerve, cellular and muscle function. It also plays roles in regulating blood pressure, acid-base balance and regular heartbeat. Potassium is also necessary for protein synthesis and carbohydrate metabolism. A diet low in potassium and high in sodium is associated with elevated blood pressure levels. Increasing potassium in your diet promotes healthy blood pressure levels and might help reduce hypertension, or high blood pressure, notes Colorado State University.
Potassium Sources
You can find potassium in a wide range of foods, including meats, fish, vegetables, fruits, legumes, nuts and dairy products. Fruit and vegetables provide rich sources of the mineral. Examples include citrus fruits, bananas, apricots, raisins, carrots and green leafy vegetables. One medium banana provides 422 mg of potassium. Fruit and vegetable juices also provide rich sources of potassium. Significant amounts of potassium can also be found in potatoes and legumes such as peas and lima beans. One medium baked potato provides 926 mg of potassium. Meats and fish that provide potassium include red meat, chicken, turkey, salmon and tuna. Potassium can also be found in various nuts, seeds, molasses and milk.
Diet Considerations
Add variety to your diet and do not rely on only one food source for potassium. Consume at least 8 to 10 servings of a variety of fresh fruits and vegetables daily. When picking meats, choose lean meat sources such as skinless poultry or fish. Skim or low-fat dairy products provide the same nutrients, but fewer calories from saturated fat than whole dairy. Read labels carefully and pick foods that provide more than 10 percent of the Recommended Daily Value, or DV, of potassium per serving. Limit high sodium intake found in highly processed foods such as soups, sauces, prepared dinners, cold cuts and fast foods.
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