Daily Potassium

Potassium, a mineral found in meats, fish, dairy products, nuts and most fruits and vegetables, plays an important role in carbohydrate metabolism, protein synthesis, muscle growth and the heart's electrical activity. Inadequate potassium intake can increase the body's sensitivity to salt, leaving you more vulnerable to high blood pressure.

Recommended Intake

The Institute of Medicine recommends that adolescents and adults ages 14 and over get 4,700 mg of potassium per day, according to MedlinePlus Medical Encyclopedia. Children ages 9 to 13 should get 4,500 mg per day, children ages 4 to 8 should get 3,800 mg per day and children ages 1 to 3 should get 3,000 mg per day. Lactating women should get 5,100 mg of potassium per day.

Food Sources

Potassium-rich fruits include bananas and kiwifruit with 450 mg per serving, sweet cherries with 350 mg per serving, oranges and nectarines with 250 mg per serving. Potassium-rich vegetables include mushrooms with 300 mg per serving, tomatoes with 340 mg per serving, sweet potatoes with 440 mg per serving, broccoli with 460 mg per serving and potatoes with 620 mg per serving.

Potassium and Sodium

Potassium and sodium work together to maintain a proper fluid balance in the body. The body needs only a small amount of sodium for this task, notes the Harvard School of Public Health. Potassium can reduce the impact of sodium on blood pressure, helping to reduce the risk for hypertension. Diets that include more potassium than sodium promote better health.

Individuals at High Risk for Hypertension

High blood pressure, or hypertension, increases your risk for heart attack and stroke. Individuals with hypertension or a high risk of developing hypertension, including adults ages 40 and over, African Americans, diabetics and people with prehypertension, should pay close attention to their potassium intake. Meeting the recommended daily intake of 4,700 mg per day can help these high-risk individuals control their blood pressure and chronic disease risk, according to the USDA. Individuals in this high-risk group should limit sodium intake to 1,500 mg per day.

Potassium Health Benefits

A diet rich in fruits, vegetables and other potassium-containing foods can help slow age-related bone loss and reduce your risk of developing kidney stones, according to the USDA. Potassium-rich fruits and vegetables typically provide excellent sources of many other nutrients, including dietary fiber, vitamin A, vitamin C and folate.