Potassium: Am I getting enough?

      New guidelines issued by the Institute of Medicine recommend that
adults consume at least 4,700 milligrams (mg) of potassium a day. Before
these guidelines, there was no specific recommended intake for potassium -
although 1,600 mg to 2,000 mg a day was thought to be the minimum amount
required by the body.

      Many foods are a good source of potassium. But most Americans get only
about half the recommended daily amount of potassium. A potassium-rich diet
can help lower blood pressure and reduce the risk of stroke. It may also
decrease the risk of some types of kidney stones and help prevent bone loss.

            Good sources of potassium
            Food  Serving  Amount of potassium
            Sweet potato 1 cup, baked 950 milligrams (mg)
            Acorn squash 1 cup, cubed 896 mg
            Papaya 1 medium 781 mg
            Dried apricots 1/3 cup 734 mg
            Baked potato 1 medium 610 mg
            Pinto beans 1 cup 583 mg
            Spinach 1 cup, cooked 574 mg
            Tomato juice 8 ounces (oz.) 556 mg
            Blackstrap molasses 1 tablespoon 498 mg
            Orange juice, fresh squeezed 8 oz. 496 mg
            Cantaloupe 1 cup, balls 473 mg
            Chocolate milk, low fat 1 cup 425 mg
            Banana 1 medium 422 mg

      Source: USDA National Nutrient Database for Standard Reference, 2004

      Too much potassium can be harmful for people with certain medical
conditions. Consult with your doctor before increasing your potassium intake
if you:

        a.. Take certain medications, such as angiotensin-converting enzyme
inhibitors
        b.. Have adrenal gland failure (Addison's disease)
        c.. Have heart failure
        d.. Have kidney failure

            Related Information

              a.. High potassium (hyperkalemia)
              a.. Guidelines for good nutrition
              a.. Vitamin and mineral supplements: Use with care