Bifalgorithm post · Human Nutrition · Potassium
Dietary Potassium
Dietary Potassium (Human Nutrition · Potassium) — "The IOM based their AIs for potassium on the levels associated with a decrease in blood pressure, a reductio…
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- Adequate intakes, sources, and absorption of dietary potassium
- The IOM based potassium AIs on levels associated with decreased blood pressure, reduced salt sensitivity, and minimal kidney-stone risk.
- For males and females above nineteen years, the adequate intake is 4,700 grams per day.
- Adequate intakes for other age groups are listed in Table 3.8.
- Infants have adequate intakes of 400 milligrams per day from 0–6 months and 700 milligrams from 6–12 months.
- Children have adequate intakes of 3,000 milligrams from 1–3 years and 3,800 milligrams from 4–8 years.
- Children from 9–13 years need 4,500 milligrams, while adolescents and adults above 19 years need 4,700 milligrams per day.
- Potassium-rich foods include plant foods, whole grains, seeds, fish, and meats.
- High-potassium fruits and vegetables include spinach, lettuce, broccoli, peas, tomatoes, potatoes, bananas, apples, and apricots.
- Whole grains, seeds, salmon, cod, flounder, and meats are also high in potassium.
- The DASH diet emphasizes potassium-rich foods.
- More than 90 percent of dietary potassium is absorbed in the small intestine, making potassium highly bioavailable.
- Potassium is very soluble and can be easily lost during cooking and food processing.
- Fresh and frozen foods are better potassium sources than canned foods.
