Your doctor can refer you to one. That's why it's important to recognize the signs that you're running low so you can correct it. Many foods now have added potassium. This is involved in nerve function, muscle control and blood pressure. All rights reserved. Recipe Tips: Make succotash with lima beans, corn kernels, diced zucchini, onions, and red peppers; cook lima beans, potatoes, onions, garlic, and thyme in broth, then pure for a creamy soup; saut cooked lima beans with shredded kale, diced carrots, and leeks, and top with ricotta salata cheese. An EAR is the estimated average daily amount established to meet the needs of 50% of healthy people (15). 2. . If you're tossing beet greens into the compost instead of sauting them, you're missing out on a ton of good nutrition. You may have to limit your potassium if you have: Certain drugs can also make it hard for your body to get rid of extra potassium. Take it naturally in powder for higher concentration, quicker absorption, easier on the stomach, and more ways to have fun. Watermelon is also an excellent source of the antioxidant lycopene. If you start to notice some symptoms of the keto flu, you may be dehydrated, and might benefit from supplementing up to 5,000 to 5,500 mg of . Potassium is necessary for the heart, kidneys, and other organs to work normally. What Happens to Your Body When You Eat NutsEveryDay. It may even reduce kidney stone recurrences. The benefits of 4700mg/day are projected from current potassium intake and health data. Comments: The objective of therapy is to normalize urinary citrate (over 320 mg/day and as close to the normal mean of 640 mg/day as possible), and to increase urinary pH to 6.0 to 7.0. Despite the many vital functions of potassium, most people only consume about half of the recommended 4,700 milligrams (mg) per day. filet. Potassium can be absorbed into the small intestine through passive diffusion. Code of Federal Regulations Title 21. 2023 Dotdash Media, Inc. All rights reserved. If you have 1/4 cup of dried apricots at 550 mg mixed into a small carton of nonfat Greek yogurt at 240 mg, 2 cups of coffee at a total of 332 mg and 8 ounces of orange juice at 240 mg, you've already racked up 1,362 mg of potassium to start your day. Healthline Media does not provide medical advice, diagnosis, or treatment. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. If you have kidney . It also contains 4.3 grams of protein and 3.8 grams of fiber for 161 calories. A healthy adult should eat 3,500 to 4,700 . National Institute of Health Medline Plus: "Potassium." Potassium supplements arent necessary for a healthy adult. Potassium levels can be checked with a simple blood testnormal levels range from 3.7to 5.2 millimoles per liter (mmol/L). Answer (1 of 5): Yes. Potassium and health. On a low-potassium diet, youll try to eat no more than 2,000 to 3,000 milligrams of potassium each day. People at risk of high blood pressure, kidney stones, osteoporosis or stroke may benefit from consuming at least 4,700 mg of, increases the risk of hyperkalemia. Potassium is an essential mineral and electrolyte involved in heart function, muscle contraction, and water balance. Follow your doctors advice about what and how much to eat, and make sure to get blood tests as theyre scheduled. Despite its importance, very few people around the world get enough potassium. But when new food labels were introduced in January 2020, listing of potassium content became a requirement because government dietary surveys have found that Americans generally dont get enough of this mineral. A healthy adult . A running enthusiast who regularly participates in San Francisco's Bay to Breakers run, Chandler works as an independent caterer, preparing healthy, nutritious meals for Phoenix area residents. Your potassium balance depends on the levels of these other minerals in the blood, which means a person who consumes a diet high in sodium (which is quite common in today's typical diet) may need more potassium to balance out these mineral levels. Other people at increased risk for hypokalemia include crash dieters, substance abusers and alcoholics. Learn about simple switches you can make to keep your potassium levels down. They're also high in vitamin A, iron, and niacin. Potassium is amajor dietary mineralthat helps balance your body'spHandbody fluids. Weaver CM. The average 125g banana contains 450 mg of potassium, which means a healthy person can consume at least seven and a half bananas before reaching the recommended level. Potassium is an essential mineral required for many important biochemical processes. It Could Be Your Adrenals. Potassium is vital for every cell in your body. Dried apricots are high in potassium, with more than 750 milligrams in a 1/2 cup serving. Additionally, tobacco and caffeine can reduce potassium absorption in the body, which can lead to a deficiency. You should get 4,700 mg (mg) of potassium per day. Mixing and matching fruits and nuts for a snack not only provides protein, fiber, nutritious carbohydrates and the kind of sweetness and crunch that you can crave midday, but also offers plenty of potassium. Dried apricots are incredibly high in potassium, with 1,100 mg in just 1/2 cup. The same RDI of potassium applies to a keto . It may take you a while to learn which foods are high in potassium and which arent. Unless youre eating chunks of potassium metal (which would explode BTW) you cant eat that much in food alone. All labels must comply with the "new" DVs by July 26, 2020. It may not display this or other websites correctly. Here's an example of a meal that will deliver more than 2,200 mg of potassium, or almost half of the daily recommended amount: 1 medium baked potato with skin: 941 mg. 3 oz. You can reach it by cooking a 4-ounce piece of chicken, turkey, fish or beef and serving it with a baked sweet potato and half a cup of steamed or roasted broccoli. Potassium can also be found in almost all the other food groups, such as dairy (about 391 mg per 1 cup of low-fat 1% milk), grains (1 cup of cooked quinoa contains 320 mg), nuts, beans, meat, poultry and fish. than. For this reason, potassium from foods doesnt have a tolerable upper intake level. Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you You require only 100 mg of potassium per day to stay healthy. Though potassium deficiency is uncommon, most adults arent consuming enough of this vital mineral. Seems crazy high to me at a glance. FDA, CFSAN: "FDA-approved potassium health claim notification for potassium containing foods. 24 Although this effect was not observed in normotensive individuals, which may be due to the paucity of available studies (3 studies), dietary . A banana has 422 mg of potassium. Even though there isnt an RDA for potassium, organizations worldwide have recommended consuming at least 3,500 mg per day through food (6, 29). Despite its importance, only a small percentage of people in the world get enough potassium. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. According to the NIH, women should be getting at least 2,600 milligrams of potassium a day, and men should be consuming a minimum of 3,400 milligrams a day. It's a great substitute. In some cases, this may cause an irregular heartbeat, called cardiac arrhythmia, which can be fatal (32, 33). This is much easier to take than potassium chloride, which is very salty. Ask your doctor for a list. 5,100 mg/day. It tastes like salt but is only potassium. Additionally, it may protect against osteoporosis and kidney stones. They also bear lots of B vitamins, as well as minerals like copper and selenium. Fruits to Eat When Your Potassium Count Is Low. . Adv Nutr. The total amount of potassium that you get every day includes what you get from food and what you may take as a supplement. This is used to treat a kidney stone condition called renal tubular acidosis. WebMD does not provide medical advice, diagnosis or treatment. It also helps control the amount of sodium in your blood. What Fruit Has More Potassium Than Bananas? Content is reviewed before publication and upon substantial updates. Summary. doi:10.3945/an.112.003533. Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. This is easy to take..no stomach distress. Participants were assigned to a random order of four 16-day dietary K interventions including a basal diet (control) of 2300 mg/d(60 mmol/d), and three periods of an additional 1000 mg/d(3300 mg/d(85 mmol/d) total) of K in the form of potatoes (baked, boiled, or pan-heated with no additional fat), French fries, or a K gluconate . Yeah, seems the FDA recently bumped it up, but my lazy searches are not finding any rationale behind it. Create a personalized feed and bookmark your favorites. Good natural food sources of potassium include: Keep in mind that some types of cooking, such as boiling, can decrease the potassium content in some foods. The One Subscription to Fuel All Your Adventures. This is a detailed article about almonds and their health benefits. By this metric, some 97% of Americans don't eat enough potassium. Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you That can help when you grocery shop or eat out. One medium-sized baked sweet potato has more than 500 milligrams potassium, along with B vitamins, minerals like manganese and copper, and about 20,000 International Units of vitamin A. Heres an example of a meal that will deliver more than 2,200 mg of potassium, or almost half of the daily recommended amount: While eating a diet high in potassium-rich foods is a good idea, potassium supplements can produce an overload for some people. Although new research periodically results in slight changes to the the recommendations, the National Institutes of Health recommend that all adults consume 4,700 milligrams of potassium each day. Sweet potatoes are delicious and packed with vitamins and minerals. Bottom line, there are no downsides to eating foods that are high in potassium and many other beneficial nutrients. Breastfeeding women. Here's what the research says about this nutritious and versatile type of food. Getting older or not drinking enough water can also raise your risk. How Much Potassium in Whole-Wheat Noodles? (1) . This is great for how many come in this container. Always take potassium supplements with a full glass of water or juice. Avoid drinking them or using them in recipes as much as you can. Approximately 110 calories, 0 grams of fat, 1 gram of protein, 28 grams of carbohydrate, 15 grams of naturally occurring sugar, 3 grams of fiber, and 450 milligrams of potassium are included in one serving or one medium ripe banana. For healthy people, there is no official upper limit for potassium, and supplements can provide some insurance against shortfalls. This is because the kidneys remove excess potassium. SOURCES: It also keeps your nerves and muscles healthy and can help control your blood pressure. How Much Potassium Do You Need? Boiling, processing or canning foods can lower potassium levels, so fresh or frozen is usually a better option. The One Subscription to Fuel All Your Adventures. That potato is also an excellent source of vitamin C and vitamin B6. You will probably need to use a substitute if you don't eat a ton of the right vegetables and fruits (which is hard even if that's all you eat). However, very high doses of potassium can be deadly. You can then use them in a stir-fry, soup, or casserole. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Vegetables, fruit, beans, and fish are all rich dietary sources of potassium. sign up for Outside+.. Its also high in beta-carotene, and varieties with red and yellow stems are rich in lutein and other antioxidants. Other countries, including the United States, recommend consuming at least 4,700 mg per day (7). Potassium salt preparations intended for oral ingestion by man. This light, refreshing and hydrating beverage is loaded with potassium600 mg, or 17 percent of the DV, per cup. ( 3) Here are just a few great sources of potassium, from the Academy of Nutrition and Dietetics: (3) 1 medium baked potato with skin: 930mg. A six ounce serving gives you 1,068mg of potassium, or 31% of your recommended daily intake. Bananas, spinach, nuts, grains, dried fruits overs stone table. Hypokalemia is a shortage of potassium in the blood. However, it is thought that 1600 to 2000 mg (40 to 50 milliequivalents [mEq]) per day for adults is adequate. 2005-2023 WebMD LLC. The minimum amount of potassium your body needs to survive is only 100 mg per day. A cup of cooked brown (cremini) mushrooms has 555 mg of potassium, or 15 percent of the DV. The Gale Encyclopedia of Alternative Medicine, second edition, 2004. 150 mg per day: Sodium: 1,500 mg or 2,300 mg, depending on the diet: . This can be a good way to help treat your condition and prevent other issues with your health. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. Potassium is known for its healthy abundance in foods like bananas, but many people don't realize just how significant a mineral it is for many critical bodily functions. Here are ways to dine successfully. US Department of Health and Human Services; US Department of Agriculture. Don't be alarmed if you don't get to the maximum of 4,700 mg on a daily basis. Of the authors: Daily need: Most people on a low-carb diet will likely feel best with 3-7 grams of sodium (7-17 grams of salt, or about 1-3 teaspoons) per day. This supplies you with half your daily need for potassium via fruits. Always take potassium supplements with a full glass of water or juice. For people with low potassium, doctors sometimes recommend improved diets -- or potassium supplements -- to prevent or treat some of these conditions. Join Outside+ to get exclusive content, meal plans, training plans, and more. However, that doesnt apply to other forms of supplements that contain potassium. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. It's also a good source of minerals in general, and more than 20,000 International Units of vitamin A. We want to create an inspiring environment for our members and have defined a set of guidelines. Dress your salad with a simple mixture of olive oil, white vinegar, lemon juice, salt and pepper to avoid adding too many extra calories. With these, a doctor may prescribe high-dose potassium supplements, but patients shouldnt take extra potassium supplements on their own. 2013;4(3):368S - 77S. this awesome video will help you learn 5 ways to get your daily recommended potassium. Rethink your cooking methods.Boiling helps draw the potassium out of some vegetables. NSAIDs: Nonsteroidal anti-inflammatory drugs for pain, Beta-blockers: Medicines that regulate your heartbeat or prevent a second heart attack, ACE inhibitors: Medicines for high blood pressure, Immunosuppressants: Drugs that weaken your immune system after an organ transplant or because you have an autoimmune disease, Antibiotics, antifungals: Prescription meds that prevent and treat infections, Diuretics: Pills that make you pee more, usually for high blood pressure, Heart medications: Some drugs for heart failure or certain kinds of irregular heartbeat. Her work has appeared in The Houston Chronicle and San Francisco Chronicle, among other places. This is a very high - quality potassium supplement. Other dietary factors that may affect blood pressure include amount and type of dietary . Research also indicates that daily potassium intake may vary among different ethnic groups. For potassium, the conversion for mg to Meq is 38.29 (divide mg by 38.29 to get Meq or multiply Meq by 38.29 to get mg). The FDA has determined that foods that contain at least 350 milligrams of potassium can bear the following label: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.". It also has a bunch of B vitamins, 3 grams of fiber, and about 100 calories. U.S. Food and Drug Administration. Recipe Tips: Toss cooked and quartered new potatoes with minced red onion, diced celery, and basil with a lemon-yogurt dressing for a healthier take on potato salad; thinly slice sweet potatoes, brush with olive oil and grill until tender; saut diced blue potatoes with black beans, corn, red peppers, and onion, and garnish with avocado cubes, cilantro, and pumpkin seeds. The Manufacturer says: our postassium gluconate 595mg provides 99 mg of active potassium mineral. Purely Holistic 4700 Mg Potassium Supplement, Best Naturals 4700 Mg Potassium Supplement, Pure Encapsulations 4700 Mg Potassium Supplement, Bulksupplementscom 4700 Mg Potassium Supplement, Microingredients 4700 Mg Potassium Supplement, Judees Gluten Free 4700 Mg Potassium Supplement. There is no set upper limit . An easy way to get your daily potassium of 4700 mg in just 2 tsp. Go to the spice section of your local Walmart. Because fruits tend to be high in carbohydrates, keto dieters must work extra hard to eat enough potassium-rich . But if you don't love salmon or can't get the wild-caught version, here are a few other fish in the sea high in potassium and perfect for you: Pompano: 30% of your potassium intake in a 6 oz. Make a list. The minimum amount of potassium your body needs to survive is only 100 mg per day. People at risk of high blood pressure, kidney stones, osteoporosis or stroke may benefit from consuming at least 4,700 mg of potassium per day (10, 17, 21, 25). Many studies have shown that potassium-rich diets can lower blood pressure, especially for those with high blood pressure (, People with this condition may experience a 10% increase in blood pressure after eating salt. How many roentgens is in that much potassium? Your daily potassium needs can depend on various factors, including your health status and activity level. Keep an eye on your portions. Classifications/certifications: vegan, soy free, non-gmo project verified. When your kidneys are working well, they balance the potassium levels in your body. Limiting foods that are high in saturated fat, such as fatty meats, full-fat . JavaScript is disabled. Recommended intakes for children ages 1 to 3 is 3,000 mg a day; 4 to 8 years is 3,800 mg a day, and 9 to 13 years is 4,500 mg a day. The latest information on nutrition, dietary concerns, supplements, herbs, aromatherapy, and more. It's what I do. This ratio is important because potassium and sodium work together. Maximum serving size 99mg of potassium (elemental) per capsule. Maximum absorption: one quick-release capsule delivers 275 mg of potassium citrate. Such drugs include ACE inhibitors such as lisinopril (Prinivil, Zestril) or ramipril (Altace), and some over-the-counter pain remedies such as ibuprofen (Advil, Motrin) or naproxen (Aleve). The Real Housewives of Atlanta The Bachelor Sister Wives 90 Day Fiance Wife Swap The Amazing Race Australia Married at First Sight The Real Housewives of Dallas My 600-lb Life Last Week Tonight with John Oliver. Absolutely. Tomatoes are a fair source of potassium, but when they're cooked and concentrated into sauces, stews, and paste, the amount of potassium goes up quite a bit. Too much potassium can be bad for the kidneys. It's almost impossible to eat too much potassiumhealthy kidneys continually excrete potassium in your urineso if your levels are too high, it's likely due to other factors or conditions like renal failure, which is common among the elderly, per the NIH. Despite the many vital functions of potassium, most people only consume about half of the recommended 4,700 milligrams (mg) per day. For every 1,000 mg increase of urinary sodium per day, there was an 18% increased risk of CVD. Potassium is an essential mineral and electrolyte. You must log in or register to reply here. This plan recommends: Eating vegetables, fruits, and whole grains. In addition, this is a potassium salt of citric acid. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. A lean and healthy breakfast is crucial in getting your day off to a good start and ensuring that you have the energy to function until your next meal. Not to mention, fruits and vegetables are low in calories and high in fiber and other vitamins and minerals, too. Beans are also an excellent source of minerals in general, as well as fiberthat serving of lima beans has 6.5 grams and just over 100 calories. Use fatty milk products, including milk, yogurt, or cottage cheese, containing 300-400 mg of potassium per meal. 16 17 However, if you have certain medical conditions such as hypertension, kidney disease, or congestive heart failure you may need to be more cautious about sodium. This is great for tremors and it feel more. Processed foods are a major contributor to the problem, as they are generally high in sodium and contain little or no potassium. You can reach it by cooking a 4-ounce piece of chicken, turkey, fish or beef and serving it with a baked sweet potato and half a cup of steamed or roasted broccoli. . This is the most a healthy adult can consume in a day without negative effects (6). Two medium bananas plus a medium orange provide nearly 25 percent of your daily allotment, and eating one-half cup each of raisins and prunes adds another 25 percent. Try to choose items that contain no more than 100 milligrams of potassium per serving. This table contains the amount of potassium per 100 grams and per 100 calories of each food. Youll be fine even if you cut half of that out. Don't overdo it. This will take on some moisture from the air if left open and then clumps. Try to eat the following potassium rich foods to increase your levels: dried fruits, seaweed, nuts, molasses, avocados, lima beans, spinach, potatoes, tomatoes, broccoli, beets, carrots, squash, kiwis . Here are the symptoms depending on how low your potassium levels are (15). Try This Recipe: One-Pot Italian Sausage & Kale Pasta. But for every 1,000 mg increase of potassium, . Potassium is just part of an overall heart-healthy eating pattern. It looks like the doctor is prescribing you roughly 2300 mg potassium per day. 14 Potassium-Rich Foods to Add to Your Diet. ", Natural Medicines Comprehensive Database: "Potassium.". I'll fill you in on a secret. Anyone with less-than-optimum kidney function, which may be a byproduct of diabetes or heart failure, shouldnt take potassium supplements unless theyre prescribed by a doctor. video recording | 313 views, 23 likes, 4 loves, 1 comments, 10 shares, Facebook Watch Videos from Dr. Eric Berg DC 2022: How to Lose Belly Fat FAST -. 7 Reasons Why Youre Feeling Tired During the Day, 1 cup of prune, carrot, or passion fruit juice: about 700 mg, cup adzuki or white beans: about 600 mg, 1 cup fresh orange juice or canned tomato juice: about 500 mg. Because lack of potassium is rare, there is no RDA or RNI for this mineral. )The exact amount of potassium youll aim for depends on your height and weight. Here are 14 of the healthiest leafy green vegetables you. Recipe Tips: Pure watermelon with lime juice and mint for an alcohol-free mojito; toss watermelon balls with blueberries, cucumber, and minced basil; make a fresh, fruity salsa with diced watermelon, minced red onion, jalapeo pepper, pineapple, and lime juice. You may be hungry all the time for several reasons, including diet, stress, or medical conditions. 4,700 mg/day. It's also important to note Greek yogurt isn't nearly as potassium-rich as plain old nonfat yogurt. Bananas are pretty well-known as a high-potassium food for good reason. Becoming a Vegetarian: Foods to Choose From. 18 years and up. https://www.mayoclinic.org/drugs-suute-parenteral-route/description/drg-20070753, https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp. Other types of prescription diureticsmay deplete potassium. Unlike sodium, for which the body has conservation mechanisms in place (in the event of too little sodium intake), potassium continues to be excreted by the kidneys even if there is a shortage. Prunes and prune juice are an excellent source of potassium. Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A. Click on the headings to sort. Start a new thread to share your experiences with like-minded people. There are specific potassium salts like potassium chloride and potassium citrate. United States Department of Agriculture: "Dietary Reference Intakes: Electrolytes and Water." Go to the section where the salt is. Most women should get 2,600 milligrams of potassium a day and men 3,400 milligrams a day, but most of us fall short. Answer (1 of 6): Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. 2. The good news is, it's easy. Dairy products like yogurt and milk are high in potassium, and the lower the fat content, the higher the potassium level. This is good value, is convenient and it is great for relaxation. this link is to an external site that may or may not meet accessibility guidelines. Any extra gets flushed out in your urine (peed out.) Variety of organic melons sliced on wood table. A Detailed Review, 9 Evidence-Based Health Benefits of Almonds, Glycemic Index: What It Is and How to Use It. A healthy adult should strive to take 3,500-4,700 mg of potassium per day from dietary sources in order to maintain good health. 1/4tsp is 690mg of potassium. Thank you, {{form.email}}, for signing up. This takes a bit of stirring, but it'll eventually all dissolve. Do you really need 4700 mg of potassium? Low-fat yogurt is also a good source, but yogurt made with whole milk isn't quite as impressive potassium-wise. The total amount of potassium that you get every day includes what you get from food and what you may take as a supplement. High potassium food on average has ~250-300mg per 100g serving. Fresh and dried fruits are some of the best sources for adding this mineral to your meal plan. Potassium is one of the most abundant minerals in your body and plays an essential role in several body processes (1). Furthermore, studies have found that potassium supplements that provide high doses may damage the lining of the gut (34, 35). Spinach has a lot of potassium per calorie: 28 cups of spinach would be 4700 mg of potassium and 194 calories. That 4.7 milli grams per day which is reasonable. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. So how can you make sure you're getting enough potassium? For instance, a serving of chicken is about the size of your palm.. Add 1/2 cup of rinsed, canned white beans at 592 mg and 1/2 cup of cubed avocado at 354 mg and you've got a light and healthy lunch packed with 2,255 mg of potassium. People with chronic kidney disease should ask their medical provider how much potassium is right for them (, medications, such as ACE inhibitors, may increase the risk of hyperkalemia. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. According to the NIH, even when supplements containing potassium are combined with food, the potassium intake for most people is still below the recommended amount. Taking too many potassium supplements may also cause it (32, 36, 37). It is . Too much potassium results in a condition called hyperkalemia. That's just 2% of the 4,700 mg recommended dietary intake for potassium. Offers may be subject to change without notice. The powder is grainy and there is lots of room for air pockets. Most people who eat a healthy diet should get enough potassium naturally. The RDI for potassium is 4700 mg per day. We have been surveying these supplements for more than 2 years. Bananas contain a large amount of potassium per unit volume, and it is therefore considered very healthy. Its packed with potassium: one cup of cooked spinach has 839 mg, about 24 percent of the DV. Because the recommended daily amount, or RDA, of potassium is a hefty 4,700 milligrams, it will take careful planning and some new food knowledge to help you comfortably reach your goal. Recipe Tips: Lightly steam whole chard leaves and wrap around a filling of quinoa, red lentils, garlic, and cumin; thinly slice red chard and saut with leeks and wild mushrooms; toss shredded chard leaves with cherry tomatoes, chickpeas, black olives, and feta cheese, and dress with olive oil. A potassium-rich diet may eliminate salt sensitivity (, Several studies have shown that a potassium-rich diet may reduce the risk of stroke by up to 27% (, Studies have shown that a potassium-rich diet may help prevent osteoporosis, a condition associated with an increased risk of bone fractures (, Studies have found that potassium-rich diets are associated with a significantly lower risk of kidney stones than diets low in this mineral (, Those who partake in long and intense exercise may lose, a significant amount of potassium through sweat (, Studies have found that consuming 4,700 mg of potassium daily can eliminate salt-sensitivity, which research indicates disproportionately affects Black people when compared to white people (.