Potassium, an essential mineral, plays a role in metabolism, muscle growth and the heart's electrical activity. The human body requires potassium and sodium to maintain a proper balance of fluids. The body needs only a small amount of sodium for this task, however. A higher intake of potassium than sodium promotes better health, notes the Harvard School of Public Health. Healthy diets rich in potassium can help control blood pressure, slow bone loss and reduce the risk of developing kidney stones, according to the U.S. Department of Agriculture.
Adequate Intake
The Institute of Medicine has established Adequate Intake values for potassium. These values represent the daily intake of potassium believed to cover the needs of healthy individuals. The institute of Medicine has not established Recommended Dietary Allowances for potassium because of insufficient scientific evidence. For children ages 1 to 3, 3,000 mg per day represents AI of potassium. Children ages 4 to 8 should get at least 3,800 mg of potassium per day, children ages 9 to 13 should get at least 4,500 mg per day and adolescents and adults ages 14 and over should get at least 4,700 mg per day. Lactating women should get at least 5,100 mg per day.
Significance
Potassium can help reduce the impact of sodium on blood pressure, helping to protect against high blood pressure. People with hypertension, or a high risk of developing hypertension, include African-Americans, adults over 40, diabetics and people with pre-hypertension. If you are in one of these groups, pay close attention to your potassium intake to make sure you meet the 4,700 mg per day recommendation.
History
During the Paleolithic era, human hunters and gatherers consumed far more potassium than sodium, which was a scarce resource. Paleolithic humans consumed as much as 10,000 mg of potassium per day and less than 700 mg of sodium, notes the Harvard School of Public Health. Unfortunately, high intake of prepared and restaurant foods now leads people to consume far more sodium than potassium, causing health damage, notes the Harvard School of Public Health.
Average Intake
The average American consumes only 2,500 mg of potassium per day, about half the recommended amount, notes the Harvard School of Public Health. The average American also consumes far too much sodium, with a daily intake greater than 3,400 mg, more than twice the 1,500 mg limit recommended by the Harvard School of Public Health and the American Heart Association.
Food Sources
Most fruits and vegetables provide good sources of potassium. Potassium-rich vegetables include broccoli, peas, tomatoes, potatoes, sweet potatoes and squashes. Potassium-rich fruits include kiwi, bananas, cantaloupe and citrus fruits. Meats, poultry, fish, soy products, dairy products and nuts also provide good sources of potassium.
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