Recommended daily potassium intake

Potassium is an electrolyte that is critical to the function of nerve and muscle cells, including those in your heart. Some studies indicate that low potassium may contribute to hypertension, and that increasing potassium intake through diet may help prevent or help treat this problem. Other studies indicate that increased potassium intake is linked with a lower risk of stroke, but more research is needed.
Don’t take potassium supplements unless your doctor recommends them.

Recommended daily potassium intake

 Men and
women
PregnantBreast-feeding
Ages 19 or older4,700
mg/day
4,700
mg/day
5,100
mg/day

Potassium – Food sources
Citrus fruits, apples, bananas, apricots, cantaloupe, potatoes (especially with skin), tomatoes, spinach, Brussels sprouts, mushrooms, beans, peas and almonds.

Dietary potassium can lower blood pressure by blunting the adverse effects of sodium. Other possible benefits of following a potassium-rich eating plan include reduced risk of developing kidney stones and decreased bone loss. Available evidence does not support claims that potassium supplements can prevent cancer.
Cautions: Potassium supplements are usually needed only for people who have specific medical conditions or for those who take medications that affect their potassium levels.
Don’t take potassium supplements unless your doctor recommends them. Too much potassium can lead to serious health effects, including heart attack. Blood levels should be monitored if you’re taking potassium or a medication that affects potassium levels.

Foods High in Potassium

FoodAmount(mg)
Potato1 medium780
Winter squash0,5 cup327
Tomato1 medium300
Celery1 stalk270
Carrots1 medium245
Broccoli0,5 cup205
Avocado0,5 cup680
Banana1 medium440
Orange juice6 oz375
Raisins0,5 cup370
Watermelon1 cup315
Prunes4 large300
Fish3 oz500
Hamburger3 oz480
Lamb3 oz382
Pork3 oz335
Chicken3 oz208
Bran buds1 cups1,080
Bran flakes1 cups248
Raisin bran1 cups242
Wheat flakes1 cups96
Yogurt1 cups531
Skim milk1 cups400
Whole milk1 cups370
Salt substitutes1 tsp1,300–2,378

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