Source: Generally speaking, all foods are plentiful sources of potassium, except for fats, whether of animal origin (butter and fresh cream), vegetable origin (oil or vegetaline) or mixed origin (margarine), which are almost devoid of it.
Potassium is especially found in dry vegetables (white beans, lentils), vegetables (beet, spinach, potatoes, cabbages, mushrooms and avocados), fruit (bananas, apricots, citrus fruit and blackcurrants and dried fruit (nuts, almonds, pistachios, dates and figs).
It is also plentiful in meat, lean fish and especially oily fish, chocolate and whole cereals. It is therefore quite easy to achieve the reference intake (RI) for potassium; food will provide 2-6 g of it daily.
What does it do? Potassium helps maintain normal blood pressure as well as ensuring good nervous system and muscle function.
For whom? Potassium intake should be watched in elderly people, whose reserves are reduced due to wasting of muscles, and in sporting people whose losses are increased through sweating.
Recommended intake (RI)
The recommended intake is 4,700 mg daily for adults. The reference intake has been set at 2,000 mg daily, as needs are generally covered.