Potassium in the Daily Diet: Benefits & Risks

Good Food Sources for Potassium

Healthy adults tolerate an excess of potassium in the daily diet well but more often than not, obtaining sufficient amounts of potassium is the concern.

In unhealthy adults, or those dealing with some medical conditions, they are at risk for developing serious conditions associated with potassium blood levels which exceed what the body can handle, thus leading to potentially life threatening events.

Let's begin with foods in the daily diet that are very good sources of potassium:

Potassium - Vegetable & Fruit Choices Rich in Potassium

- white potatoes contain 897 mg potassium per medium potato

- 1 medium banana about 7 inches long contains 422 mg potassium

- 1 medium peach contains 285 mg potassium

- 1 medium pear contains 212 mg potassium

- sweet potatoes contain 438 mg potassium per 5" sweet potato

- great northern beans contain 692 mg potassium per 1 cup, cooked

- beet greens contain 1,309 mg potassium per 1 cup cooked

- soybeans contain 886 mg potassium per cup, cooked

- lima beans contain 955 mg potassium per cup, cooked

- winter squash contain 406 mg potassium per cup, raw

- spinach contains 167 mg potassium per cup, raw

- lentils contain 731 mg potassium per cup, cooked

- kidney beans contain 713 mg potassium per cup, cooked

- split peas contain 710 mg potassium per cup, cooked

- tomato juice contains 556 mg potassium per cup

- tomato paste contains 162 mg potassium per Tablespoon

- 1 cup of watermelon balls contains 172 mg potassium

- 1 medium apple contains 195 mg potassium

The adequate daily intake for potassium based on current studies is set at 4.7 grams for all adults. Adequate potassium assists the body in:

- regulating blood pressure levels

- reducing adverse effects of sodium chloride intake on blood pressure

- reducing risk of recurring kidney stones

- decreasing bone loss

Hyperkalemia is a condition which occurs when an elevated level of potassium in the blood is exhibited. Hyperkalemia is serious and can be fatal. Elderly individuals in particular are at increased risk of hyperkalemia because of drug treatment which may impair potassium excretion. Examples of medical conditions related to impaired urinary potassium excretion include: diabetes, chronic renal insufficiency, end-stage renal disease, severe heart failure, and adrenal insufficiency. Common drugs that can substantially impair potassium excretion include:

- angiotensin converting enzyme (ACE) inhibitors

- angiotensin receptor blockers (ARB)

- potassium-sparing diuretics

Hypokalemia is a disorder where concentration of potassium in the bloodstream is too low. A serum potassium level below 3.5 mmol/L may result in the following conditions and fortunately, they can be corrected by potassium administration:

- cardiac arrhythmias

- muscle weakness

- hypercalciuria

- glucose intolerance (pancreas ability to secrete insulin is reduced from Hypokalemia)

In Summary

- If you have concerns about your daily potassium levels, please meet with your doctor to discuss, particularly if you are taking medications which may interact with the excretion of potassium.

- You should not take potassium supplements without first consulting with your doctor.

- The best source for potassium is through foods in the daily diet.