Fruits and vegetables are the richest sources of potassium; please refer to Graph 8-2. People who eat large amounts of fruits and vegetables have a high potassium intake of about 10 grams daily (10,000 mg). Average dietary intake in the United States is two to three grams daily. It is safe and healthy to eat high amounts of potassium in the diet.
As food becomes more processed, the intake of potassium decreases while the intake of salt increases. In primitive cultures, salt intake is seven times lower than potassium levels. In America today, salt intake is three times higher than potassium intake, as shown in Figure 8-5.
Figure 8-5 Potassium and sodium ratios in some common foods.
The Food and Nutrition Board of the Institute of Medicine established adequate intake levels (AI) for potassium in 2004. These levels are designed to supply adequate potassium to lower blood pressure and minimize the risk of kidney stones. The AI for children ranges from 3 to 4.5 grams. The AI for adults is 4.7 grams.
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