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Mehmet Oz, MD, Cardiology, answeredThe recommended amount of potassium intake is 3,000 milligrams a day (in a balanced diet, you probably get about half that). One banana contains about 450 milligrams and avocados contain about 1,000 milligrams.
While the current recommendation is for healthy Americans to consume 4,700 milligrams of potassium daily, males are consuming only 3,200 milligrams daily, whereas females fall even shorter, consuming only 2,400 milligrams a day, on average. The good news is that potassium is found in a variety of foods, with vegetables, fruits, low fat dairy foods, and legumes (dried peas and beans).
A diet rich in at least 4.5 cups of vegetables and fruits daily, which is the minimum amount recommended daily for adults, can help meet your potassium needs.
Recommendations for potassium vary be age group. 4,500 milligrams of potassium is recommended for ages 9-13 and 4,700 milligrams is recommended for ages 14 and older. Those who have kidney disease or are on certain blood pressure medications should check with their physician about potassium intake. Benefits have been that potassium can blunt the effects of high blood pressure. Many fruits, vegetables and beans contain potassium.