Potassium food and nutrition information center nal usda. However, low dietary potassium intakes have been observed in the west and it is estimated that most women. Jan 03, 2020 potassium is a mineral that your body needs to work properly. Potassium is a key player in good health, but you may not be getting enough from food. High potassium eating why is eating a high potassium diet important. Our need for potassium is even higher with certain medicines such as diuretics and with higher intake of salt sodium in our diets. More than 40% of the sodium we eat each day comes from only 10 types of food. Heres how potassium contributes to good health, and how to get the potassium you need. These foods are also good sources of highquality protein. Cooked 12 c 3 halfnhalf 2 tbs 1 green, raw 5 3 sour commercial 14 c 1 peas, green, cooked 12 c 4 ice cream 12 c 3 pepper, green, raw 1 shell 5 ice milk 12 c6.
Intake of males overall was higher higher potassium density th f l of males. Based on 24h dietary recall, median potassium intake for men was 2924. Therefore, it is but easy to consume the required amount of the mineral by including some of these food items in your diet, according to your requirements. Examining the top sources of dietary constituents that should be reduced is especially helpful for identifying targets for changes in the marketplace and food environment. Although the japanese diet is associated with higher sodium intake and lower potassium intake, few studies have examined the source foods quantitatively. Food sources of dietary potassium in the adult japanese population. Lowering your potassium levels the renal association.
If you are on blood pressure medication and your doctor tells you to eat potassium foods, a good rule of thumb to follow is to eat about 20 extra potassium points per day. In fact, one study reported that potatoes are the best dietary source of potassium, calculating that a small baked potato provides 738 mg of potassium, or nearly 16% of the ai 1, 19. Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has more than 800 mg of potassium per cup. This in turn can reduce your risk of heart disease, stroke, and other dangers associated with high blood pressure. Choose lower phosphate options 1 point or less per serve. It is estimated that the body absorbs about 85%90% of dietary potassium 1,2.
Processing greatly reduces the amount of dietary potassium. If your kidneys are not working properly, potassium can build up in your blood. A days worth of potassium is in 5 plantains or 11 bananas. Chips, popcorn, pretzels, snack mixes, and crackers. A deficiency in potassium causes fatigue, irritability, and hypertension high blood pressure. Protein foods which contain high levels of potassium include. It is estimated that the body absorbs about 85%90% of dietary potassium 1, 2.
Food sources ranked by amounts of potassium and energy per standard food portions and per 100 grams of foods. Apr 28, 2007 potassium is derived from the diet and the reference nutrient intake is 90mmol per day. Pdf10 mb recommends that americans eat more foods that are good sources of potassium, including vegetables, fruits, seafood, and dairy. However, we can maintain the potassium levels in the body through dietary intake. Jan 10, 2018 some of the best sources of potassium are fresh leafy greens, avocados, tomatoes, potatoes, and beans. The pdf report includes analyses that were originally published online as references for the 2010 dietary guidelines for americans advisory committee. Other pulses and beans are also good sources of potassium. Department of agricultures usda national nutrient database nutrient list for potassium listed by food or by potassium content, usda.
Potassium fact sheet for consumers office of dietary. Office of dietary supplements health professional fact sheet on potassium for more information on food sources of potassium. In dietary supplements, potassium is often present as potassium chloride, but many other formsincluding potassium citrate, phosphate, aspartate, bicarbonate, and gluconateare also used. Many people are surprised to learn which foods are on the list because the foods do not always taste salty. Data collection included 24h urines n 338 and a 24h diet recall subsample n 142. These foods include baked potatoes with the flesh and skin, plain yogurt, salmon, and bananas. Many fresh fruits and vegetables are rich in potassium. Electrolytes and water nutrient function alife stage group ai ul selected food sources adverse effects of excessive consumption special considerations gd infants 06 mo. It is used in your body to make the heart beat, to build protein and muscle, to make energy from food and to help kidneys work. You may not need to limit all high potassium foods but you will probably need to.
The foods richest in potassium are fruits, vegetables, dry beans, dairy, and fish to make counting potassium easier, potassium mg have been converted to potassium points ie. You may have been advised to eat foods with more potassium. Our need for potassium is even higher with certain medicines such as diuretics. However, because of consumption patterns, the top potassium sources for americans are milk, coffee, chicken and beef dishes, orange and grapefruit juice, and potatoes table 2. These foods are also good sources of highquality protein, which you need for normal body functions. For a long time, potassium wasnt listed on the nutrition facts food labels of packaged food items.
Mar 05, 2019 common form is potassium chloride, but other forms used in supplements are potassium citrate, potassium phosphate, potassium aspartate, potassium bicarbonate, and potassium gluconate. Potassium is a mineral that is found in most fruits and vegetables. All meats red meat and chicken and fish, such as salmon, cod, flounder, and sardines, are good sources of potassium. Experts suggest 4,700 milligrams of dietary potassium a day for adults as part of a balanced diet. Food standard portion size calories in standard portion a potassium in. Top food sources of dietary components egrpdccpsncinih. Among children in the united states, milk, fruit juice, potatoes, and fruit are the top sources 15. Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. Milk and milk products have high amounts of potassium 370412 mg per serving. Dried apricots are an excellent source of potassium. The usda lists tomato paste, orange juice, beet greens, white beans, potatoes, plantains, bananas, apricots, and many other dietary sources of potassium, ranked in descending order according to potassium content.
A normal amount of potassium in a typical diet of a healthy american is about 3500 to 4500 milligrams per day. Dietary reference intakes for sodium and potassium the. A diet rich in potassium helps to offset some of sodiums harmful effects on blood. Beans and lentils are better sources of potassium than meat, poultry and fish. Potassium and your kidney diet developed by registered dietitians nutrition services 607805nfs your kidneys remove extra potassium from your body. Read about the function, sources, and intake recommendations for potassium. If your potassium level is low, choose these foods more often. What is a normal amount of potassium intake per day for the average healthy individual. It can help lower blood pressure and may lower the risk of heart disease and stroke. Key dietary sources of potassium are largely fruits and vegetableswith potatoes being the highest source of potassium from all foods. If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu. The publication 20152020 dietary guidelines for americans cdc pdf pdf 10 mb external recommends that americans eat more foods that are good sources of potassium, including vegetables, fruits, seafood, and dairy. Potassium and health advances in nutrition oxford academic. Potassium food sources, benefits, deficiencies, and more.
Beans and lentils are both good sources of potassium. Pdf dietary sources and correlates of sodium and potassium. Potassium is a very important mineral for the human body. Dietary sources and correlates of sodium and potassium intakes in the french general population article pdf available in european journal of clinical nutrition 6310. White beans are one of the best, containing 829 mg of potassium in one cup 179 grams, or 18% of the rdi 3. It helps your nerves to function and muscles to contract. Dietary intake and sources of potassium in a crosssectional. There are many foods besides fruits and vegetables that are sources of potassium. The international study of macromicronutrients and blood pressure intermap article pdf available in nutrients 123. Food sources of dietary potassium in the adult japanese. Potassium comes largely from fruits and vegetables. Potassium and your ckd diet national kidney foundation. Follow the guidelines for protein needed in your diet.
List of foods high in potassium potassium can be found in all kinds. Ask your dietitian how many servings of potassium foods you should have. Breakfast cereals containing lots of dried fruit, nuts or. The dietary guidelines for americans assert, dietary potassium can lower blood pressure by blunting the adverse effects of sodium on blood pressure. Limiting the amount of potassium in your diet is one way to help reduce the amount of potassium. Federal resources for information on nutrition and physical activity. The potato is the highest source of potassium of all foods. Research has not shown that any form of potassium is better than the others. Your phosphate allowance is approximately 32 mmols per day.
Among children in the united states, milk, fruit juice, potatoes, and fruit are the top sources. Other key sources, according to data from the us national health and nutrition examination survey nhanes, include milk, coffee, chicken and beef dishes and orangegrapefruit juices 2, 6. Potassium and the diet csu extension colorado state university. Most dietary supplements provide only small amounts of potassium, no more than 99 mg. It also helps move nutrients into cells and waste products out of cells. The foods richest in potassium are fruits, vegetables, dry beans, dairy, and fish. Review medlineplus resources, including current research related to potassium. However, because of consumption patterns, the top potassium sources for americans are milk, coffee, chicken and beef dishes, orange and grapefruit juice, and potatoes. Pdf food sources of dietary potassium in the adult. The supplement facts panel on a dietary supplement label declares the amount of elemental potassium in the product, not the weight of the entire potassiumcontaining compound.
Many more unusual and tropical fruits are also rich in potassium, such as mango, papaya, kiwi and melon. A potassium restricted diet is typically about 2000 milligrams per day. Food standard portion size calories in standard portion a potassium in standard portion mg a calories per 100 grams a potassium per 100 grams mg a. A lowerthanrecommended potassium intake is a wellestablished risk factor for increased blood pressure. Too much or too little potassium can cause your heart to beat too fast, too slow, or to stop beating. Potassium is a mineral that your body needs to work properly. Apr 20, 2018 many more unusual and tropical fruits are also rich in potassium, such as mango, papaya, kiwi and melon. For mexican food be cautious mexican food may be high in potassium. Milk, coffee, tea, other nonalcoholic beverages, and potatoes are the top sources of potassium in the diets of u. The significance of potassium the pharmaceutical journal. Meat, fish, poultry and eggs are moderate to high sources of potassium. Potassium and your kidney diet alberta health services. Nutritional goals for agesex groups based on dietary reference intakes and dietary guidelines recommendations. Potassium and the dietary guidelines food and health.
Potassium comes largely from fruits and vegetables table 1. May be reproduced in its entirety provided source is acknowledged. To find out about the sources of potassium, read on. What kinds of potassium dietary supplements are available. A diet rich in potassium is important to reduce the risk of cardiovascular disease. A high potassium intake has also been linked to a reduced risk of death due to cardiovascular disease. Potassium fact sheet for consumers office of dietary supplements. Potassium is a mineral found naturally in many foods. Have at least 5 serves of breads and cereals per day. Studies on dietary patterns in association with potassium intake will be useful to provide dietary advice to increase potassium intake. Pdf urinary sodium and potassium excretion and dietary. In 20092010, the average dietary potassium intake of the u.
Some fruits and vegetables can also add a lot of potassium to your diet. The form of the potassium does not affect its absorption and about 90 per cent of ingested potassium is absorbed, irrespective of the amount consumed. But in may 2016, the nutrition facts rules were changed, and potassium will now be listed. The committee also applies recommendations from the guiding principles report for establishing a new category of dris based on chronic.
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