Dietary Potassium

"The IOM based their AIs for potassium on the levels associated with a decrease in blood pressure, a reduction in salt sensitivity, and a minimal risk of kidney stones. For adult male and females above the age of nineteen, the adequate intake for potassium is 4,700 grams per day. The AIs for other age groups are listed in Table 3.8 “Adequate Intakes for Potassium”. Infants from 0–6 months have an adequate intake of 400 milligrams per day; infants from 6–12 months, 700 milligrams; children from 1–3 years, 3,000 milligrams; children from 4–8 years, 3,800 milligrams; children from 9–13 years, 4,500 milligrams; adolescents from 14–18 years, 4,700 milligrams; and adults above 19 years, 4,700 milligrams. Fruits and vegetables that contain high amounts of potassium are spinach, lettuce, broccoli, peas, tomatoes, potatoes, bananas, apples and apricots. Whole grains and seeds, certain fish such as salmon, cod, and flounder, and meats are also high in potassium. The Dietary Approaches to Stop Hypertension, or DASH diet, emphasizes potassium-rich foods. Greater than 90 percent of dietary potassium is absorbed in the small intestine. Although highly bioavailable, potassium is a very soluble mineral and easily lost during cooking and processing of foods. Fresh and frozen foods are better sources of potassium than canned."