Potassium is a mineral that is important to the healthy functioning of our heart, kidneys, and other vital organs, yet many Americans don’t get enough potassium in their diet. A diet low in potassium is linked to higher risks of heart disease, high blood pressure , cancer, arthritis, and digestive disorders. Muscle cramps are also a symptom of low potassium.
How Much Potassium Does the Average Person Need?
The average adult needs 4,700 milligrams of potassium a day. Some individuals need more including nursing women and athletes. And children need less potassium depending on their age. Check with your child’s pediatrician to find out the amount of potassium your children need in their daily diet.
It is important to note that food nutrition labels are not required to list the amount of potassium in foods, though some voluntarily list it above the sodium content. Also, the FDA has said that foods with at least 350 mg of potassium can display the following label: “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.”
How to Increase Potassium Intake
Due to the high amount of processed foods in the average American’s diet, many men and women do not have an adequate intake of potassium. While potassium supplements are available, adding potassium-rich foods as a part of your daily diet is the healthiest and easiest way to increase your potassium intake. Potassium supplements should only be taken by the recommendation and supervision of your doctor since potassium does interact with other medications and potassium overdoses through supplements are possible.
Potassium Sources from Fruits and Vegetables
Artichoke 595 mg per cup
Avocados 180 mg per ounce
Baked Potato with Skin 1081 mg per potato
Bananas 595 mg per cup
Cantaloupe 494 mg per cup
Dried Apricots 407 mg per 10 halves
Kiwi 252 mg per fruit
Orange Juice 496 mg per cup
Spinach 839 mg per cup (cooked)
Tomato Sauce 909 mg per cup
Winter Squash 896 mg per cup
Other Potassium Rich Foods (Dairy, Nuts, Legumes, Proteins)
Almonds 412 mg per 2 oz
Barley 560 mg per cup
Beans average around 551 mg per cup
Halibut 390 mg per 3 oz serving
Milk, nonfat 382 mg per 8 oz
Salmon 327 mg per 3 oz serving
Soybeans 900 mg per cup
Yogurt, skim 579 mg per cup
This is a sample of potassium rich foods, for a full listing of the potassium content in foods, check out the USDA’s database.
For more information on the link between low potassium and heart disease, check out The High Blood Pressure Solution: A Scientifically Proven Program for Preventing Strokes and Heart Disease by Richard D Moore MD, PhD.
For more foods that help lower blood pressure, please see Foods that Help Lower Blood Pressure.
Sources
Webmd.com
Fatfreekitchen.com
Usda.gov
The High Blood Pressure Solution: A Scientifically Proven Program for Preventing Strokes and Heart Diseaseby Richard D Moore MD, PhD
