New label welcomes potassium
Adults need 4,700 mg per day of mineral found in variety of foods
This year you can count on seeing revised Nutrition Facts charts on food and beverage packages. This is because of changes to labeling rules finalized by the Food and Drug Administration last year that require compliance by July 26, 2018. When looking at the new Nutrition Facts charts a notable nutrient newcomer to find is the mineral potassium.
Potassium is needed by the body to maintain proper fluid balance, regulate the transmission of nerve impulses and assist in muscle contraction, including the heart. It also assists in maintaining blood pressure.
Despite the mineral’s importance, it is reported that many Americans fail to consume the Adequate Intake of 4,700 mg per day, the goal to achieve for the Daily Value on food labels. Throughout the life cycle, recommended intakes of potassium vary by age from 3,000 mg for toddlers to 4,700 mg per day for adults.
Potassium is found in foods from the dairy, protein, fruits and vegetables groups. But where Americans are missing out the most is by failing to include fresh fruits and vegetables daily.
Of significance, the processing of foods generally increases the amount of sodium and decreases the amount of potassium per serving. For example, 4 ounces
of baked potato has 599 mg potassium and 11 mg sodium compared to ½ cup mashed potatoes prepared from dehydrated granules with milk containing 163 g potassium and 180 mg sodium.
Being able to find potassium facts on labels will be most important to some people. During the comment period in 2014 allowed by the FDA before new labeling rules were adopted, the Academy for Nutrition and Dietetics (AND) called for including potassium. AND reported, “Potassium has been recognized as having a valuable protective role against the development of hypertension and reducing risk of kidney stones and reduced bone loss … However, for the subpopulation of people with chronic kidney disease, too much potassium increases the risk of cardiovascular events. Significant loss of kidney function impairs the ability to excrete potassium.”
A great way to begin following a diet to include more potassium and less sodium would be to visit the government web pages related to the DASH — Dietary Approaches to Stop Hypertension — diet. This site presents an eating plan with recipes and menus. Visit the site at www.nhlbi.nih.gov/ health/health-topics/ topics/dash.
There is no need for most people to take potassium supplements unless they have certain health conditions, such as an adrenal gland disorder, or are taking potassium-depleting medications. Check with your medical provider or registered dietitian if you have questions.
Want to get more potassium from food? Check food labels for potassium when eating prepared foods. And, include a variety of fresh fruits, vegetables and dairy foods.