Kiwi Fruit and Potassium

Kiwi fruit got its name from the kiwi bird, which is native to New Zealand. The fuzzy outer skin of a kiwi can be peeled or sliced away to reveal a vibrant green or gold fruit with tiny black seeds. A kiwi adds vitamin C, vitamin A and fiber to your diet, along with a healthy dose of potassium. If you are looking for foods to help boost your intake of potassium, a kiwi may help you reach your goal.

Potassium

Potassium is a mineral that is present in the fluid inside your cells. Potassium works with the sodium in your cells to keep your body's fluid balance normal and healthy. You also need potassium for the functions of your heart, muscles and skeletal system. The Linus Pauling Institute at Oregon State University notes that getting sufficient amounts of potassium may lower your risk of high blood pressure, stroke, osteoporosis and kidney stones.

Recommended Intake

The amount of potassium you need depends on your age and gender. Infants need 400 mg of potassium each day until they are 7 months old, after which, until they are 1, the number increases to 700 mg. Between the ages of 1 and 3, children require 3,000 mg per day, which jumps to 3,800 mg between 4 and 8. Kids between the ages of 9 and 13 require 4,500 mg per day, and those between 14 and 18 need 4,700 mg. After age 19, the recommended daily intake is 4,700 mg. During pregnancy, you need 4,700 mg each day, with 5,100 mg recommended if you are breast-feeding.

Kiwi

Add a 1-cup serving of kiwi to your daily diet to get a healthy dose of potassium. One cup of green kiwi slices contains 562 mg of potassium. If you choose to eat gold kiwi slices, you will get 588 mg of potassium per 1-cup serving. This amount is higher than a serving of the most common sources of potassium, including the 422 mg in a banana, the 372 mg in a glass of orange juice, and the 448 mg in a 1/2-cup serving of squash.

Tips

Slice a kiwi into your morning bowl of oatmeal or cold cereal. Add chopped kiwi to plain yogurt, along with a dash of cinnamon, for a potassium-rich snack. Use kiwi to make a fruit salsa. Combine chopped kiwi with minced red onion, minced jalapeno and a squeeze of fresh lime juice, and use the salsa to top grilled pork chops or chicken. Slice one or two kiwis into a bowl of fresh fruit to boost the potassium content, as well as enhance the taste and add color.