Potassium

Potassium, a mineral, can be found in a number of foods during any season of the year. The U.S. RDA for potassium, as set by the Food and Nutrition Board of the National Academy of Sciences, is 2,000 milligrams per day for men and women over 18 years of age.

Potassium is important for many reasons:

• It aids in muscle contraction.
• It maintains fluid and electrolyte balance in body cells (in combination with sodium, calcium and magnesium).
• It sends nerve impulses as well as releasing energy from protein, fat, and carbohydrates during metabolism.
• It helps in proper functioning of the heart and kidneys.

How To Prepare Foods To Retain Potassium

Potassium is lost in cooking some foods even during the best conditions. To retain potassium:

• Cook vegetables in a minimal amount of water
• Cook for the shortest possible time

Dietary Sources

Eating a variety of foods that contain potassium is the best way to get an adequate amount.

Foods containing potassium include oranges and orange juice, bananas, pears, apricots, potatoes (with skin), dried fruits, yogurt, meat, poultry, and milk.

Healthy individuals who eat a balanced diet rarely need supplements. The list on the back of this page compares foods from each season of the year that are rich sources of potassium. Most of these foods can be purchased from local producers.