Are you getting enough potassium? If you’re like most people, the answer is probably no. Many adults consume considerably less than the 4,700 milligrams of potassium a day recommended by federal dietary guidelines, according to the American Institute for Cancer Research.
Potassium is an important mineral that’s abundant in many plant foods. Among its many benefits, potassium:
➜➜Serves as a counterbalance to sodium (salt) in your diet. This helps you maintain normal blood pressure, and it may also lower your risk of stroke.
➜➜Helps protect your bones from osteoporosis and helps lower your risk for developing kidney stones.
Eating lots of fruits and vegetables is a good way to boost your potassium intake. Potassium-rich fruits include bananas, cantaloupe, grapefruit, oranges, honeydew melons and tomatoes. Tomato and prune juices are also high in potassium. “Protein-rich foods—such as dry beans, lentils, milk and yogurt—provide potassium as well as protein to your diet,” says Lauri Ek-Watson, RD, clinical nutrition manager at Providence Alaska Medical Center.
Potatoes and leafy green vegetables are good sources of potassium too. But don’t boil these vegetables in large amounts of water—it will leach them of potassium.
If you’re considering taking a potassium supplement, talk to your doctor first. Excess potassium is usually excreted in urine. However, your body may retain too much potassium if your kidneys aren’t working properly or if you’re taking certain medicines, cautions the AICR. Too much potassium can trigger abnormal heart rhythms.