As our diets have increased in processed foods, they have decreased in potassium, which has been removed from such products. Potassium has an important role in regulating blood pressure and may have other beneficial effects on health. The Recommended Daily Allowance for potassium is 2,000 mg.

British researchers who reviewed information in the medical literature on the effects of potassium listed the following:

• Increasing potassium intake lowers blood pressure in both hypertensive and normotensive people.
• Increasing potassium intake and reducing sodium intake are additive in lowering blood pressure.
• High potassium intake reduces the risk of stroke and prevents several types of kidney damage.
• Increasing potassium intake reduces the excretion of calcium in urine, which reduces the risk of kidney stones and helps prevent weakening of the bones.
• Increased serum potassium concentrations reduce the risk of a number of serious heart conditions, including ventricular arrhythmias in patients with ischemic heart disease, heart failure, and left ventricular hypertrophy.

They suggest that the population would benefit from an increase in potassium intake, which would best be done by eating more fruit and vegetables. The following are particularly good sources of potassium:

• Dried fruits: dates, prunes
• Fruits: apricots, banana, cantaloupe, watermelon; also orange and grapefruit juice
• Vegetables: asparagus, avocado, winter squashes, broccoli, carrots, mushrooms, spinach, sweet potato, tomato

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