Potassium
 

What it does:
 

Potassium is involved in almost every vital body process: maintaining blood pressure, heart and kidney function, muscle contraction, even digestion.

How much you need:

Surveys show that most Americans get less than half the recommended amounts of potassium, which is 4,700 milligrams (mg) daily for adults and teens.

Food sources of potassium:
Foods that are closest to their original states are best, so be sure to choose whole, unprocessed foods as often as possible, especially fruits and vegetables, low-fat dairy products, whole grains, fish and lean meats.

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