Food With Magnesium Potassium


So many of us, especially athletes, regularly suffer from magnesium and potassium deficiency. Sometimes we don’t get enough of these two essential nutrients in our food. The reason for this is largely attributed to processed foods that contain little or no minerals. Here we have a list of food with magnesium and potassium.

Food Magnesium Potassium

Magnesium is a mineral that plays a big role in making your body work right. More than 300 chemical reactions inside you depend on the mineral.

Without it, your muscles can’t move the way they’re supposed to. Your nerves won’t send and receive messages. Magnesium also keeps your heart rhythm steady, blood sugar levels balanced, and your joint cartilage healthy. It helps your body make protein, bone, and DNA.

Your body doesn’t make magnesium on its own. The amount you need depends on your age and gender. If you’re a woman age 19 or older, you need 310 milligrams (mg) a day — 350 mg if you’re pregnant. If you’re an adult man under age 30, you need 400 mg a day. After 30, men need 420 mg.

It’s always best to get magnesium from food, but you can also get it from multivitamins and supplements. Too much, though, can cause nausea, stomach cramps, or diarrhea. In extreme cases, it could cause an irregular heartbeat or cardiac arrest.

Don’t take a magnesium supplement if you have certain conditions, such as:

  • Heart block
  • Kidney failure
  • Bowel obstruction
  • Myasthenia gravis

If you get too much magnesium from food, your kidneys will remove it through your urine. Your kidneys will also balance out your magnesium levels if you don’t get enough of it for a little while.

Certain conditions like Crohn’s disease, celiac disease, type 2 diabetes, alcoholism, and chronic diarrhea can give your body a long-term shortage of magnesium. Common symptoms include loss of appetite, nausea, vomiting, and fatigue.

Leafy green vegetables, whole grains, beans, nuts, and fish are the best ways to keep healthy levels of magnesium in your body. Shop with these specifics in mind:

Fish: Top Source of Magnesium

These types of fish are swimming in the mineral magnesium:

  • Chinook salmon
  • Halibut
  • Atlantic mackerel
  • Atlantic pollock

Vegetables and Fruits That Have Magnesium

Prickly pear has a lot of magnesium, but it isn’t the easiest food to find or prepare.

Focus instead on these fruits and vegetables that have a lot of magnesium when you cook them and plenty of other nutrients, too:

  • Spinach
  • Swiss chard
  • Edamame
  • Tamarind
  • Potato with skin
  • Okra

Whole-Grain Products With Magnesium

Look for breakfast cereals fortified with magnesium and these whole grains:

  • Bran cereals
  • Wheat germ (toasted)
  • Quinoa (cooked)

Legumes, Nuts, and Seeds With Magnesium

Meat and poultry don’t have a lot of magnesium, but you can find it in soy, cheese, and yogurt.

These meat alternatives are also good magnesium sources:

  • Black-eyed peas (cooked)
  • Tempeh (cooked)
  • Soy nuts
  • Cooked beans (black, lima, navy, pinto, chickpeas)
  • Tofu
  • Almonds
  • Cashews
  • Flaxseed
  • Peanut butter

Magnesium in Your Water

Depending on the source and brand, your water may contain a small amount of magnesium:

  • Tap water
  • Mineral water
  • Bottled water

Magnesium-Enhanced Products

You can find magnesium in supplements and vitamins. Certain food products are sometimes enriched with magnesium, but you need to look at the label to be sure. Some examples are:

  • Meal replacement bars
  • Protein powders
  • Weight loss shakes

Keep in mind that some medicines may keep your body from absorbing magnesium, such as:

  • Bisphosphonates for osteoporosis
  • Antibiotics
  • High doses of zinc

If you take water pills or some medicines for acid reflux or peptic ulcers for a long time, they can lower your magnesium levels, too.

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Foods High in Magnesium and Potassium for Healthy Blood Pressure

Magnesium and potassium go hand-in-hand in regulating blood pressure. But that’s not all these minerals do.

Magnesium is vital for managing nerve and muscle function, regulating blood pressure and blood sugar, and making protein and DNA, according to the National Institutes of Health (NIH). Potassium helps contract muscles, relax blood vessels, keep the heart and kidneys healthy and support cell function, according to the NIH.

Look to the foods high in magnesium and potassium list below and note that the Food and Drug Administration (FDA) calculates its Daily Value (DV) percentages based on eating 420 milligrams of magnesium and 4,700 milligrams of potassium per day.

1. Swiss Chard

Sauteed magnesium- and potassium-rich Swiss chard on a black plate with a fork

Leafy green vegetables like Swiss chard are excellent sources of magnesium and potassium.

Per 1 cup:

  • Magnesium: 150.5 mg, 36% DV
  • Potassium: 960.8 mg, 20% DV

It may come as no surprise that leafy green vegetables are rich in nutrients and Swiss chard is no exception. Not only is this vegetable an excellent source of magnesium and potassium, but it’s also high in iron and vitamins A, C, E and K. One cup of cooked Swiss chard offers 36 percent magnesium DV and 20 percent DV of potassium, according to the USDA.

2. Edamame

Magnesium- and potassium-rich green soy beans (edamame) in the wood bowl on table

Edamame provides magnesium and potassium and is very filling thanks to its high protein and fiber content.Image Credit: some mail/iStock/GettyImages

Per 1 cup:

  • Magnesium: 147.9 mg, 35% DV
  • Potassium: 885.8 mg, 19% DV

Edamame, or green soybeans, are high in protein and fiber, making them incredibly filling as a snack or plant-based protein base for any meal. You’ll get 35 percent of the magnesium DV and 19 percent DV of potassium in 1 cup of cooked edamame. But the nutrient load doesn’t end there: These green soybeans are rich in folate, manganese, copper, thiamin and vitamin K.

3. Spinach

A white pan containing magnesium- and potassium-rich cooked spinach.

Add spices, oil and lemon juice to spinach for more flavor and to better enjoy this immune-boosting vegetable.

Per 1 cup:

  • Magnesium: 156.6 mg, 37% DV
  • Potassium: 838.8 mg, 18% DV

If you’re looking for a healthy dose of magnesium and potassium but don’t like the slightly bitter taste of Swiss chard, spinach has your back. One cup of cooked spinach provides 37 percent of the magnesium DV and 18 percent DV of potassium.

Spinach is also rich in folate and vitamins A, C, and E. All of these nutrients, along with magnesium, are essential for a healthy immune system to fight against infection, according to a January 2020 review published in ​Nutrients​. Try roasting spinach instead of steaming it for a more flavorful side dish.

4. Cannellini Beans

A white bowl filled with magnesium- and potassium-rich cooked cannellini beans and herbs on a tan tablecloth.

Cannelini beans are an excellent source of fiber, magnesium, and potassium, and can help regulate blood pressure.Image Credit: dulezidar/iStock/GettyImages

Per 1 cup:

  • Magnesium: 112.8 mg, 27% DV
  • Potassium: 1004.2 mg, 21% DV

Cannellini beans are large white beans that are sometimes referred to as white kidney beans. Just 1 cup of cooked cannellini beans provides you with 27 percent magnesium DV and 21 percent DV of potassium.

Legumes (like cannellini beans) are high in fiber and plant-based protein, contributing to their wide range of health benefits. For example, a diet containing at least 1 cup of legumes per day is tied to a reduced risk of heart disease and helping regulate blood sugar and blood pressure in people with type 2 diabetes, according to a November 2012 study in ​Archives of Internal Medicine​. Try them in these protein-packed bean recipes.

5. Acorn Squash

Magnesium- and potassium-rich baked and sliced acorn squash on a blue napkin with a spoon

Roast acorn squash for a rich and deep, naturally sweet flavor.

Per 1 cup:

  • Magnesium: 88.1 mg, 21% DV
  • Potassium: 895.9 mg, 19% DV

Acorn squash is a nutritious winter squash similar to delicata and butternut squash and ranks high on the list of vegetables with potassium and magnesium. It tastes best when it is boiled and mashed, roasted or baked. One cup of cooked acorn squash contains vitamin C, 32 percent of the DV of fiber, 21 percent of the magnesium DV and 19 percent of the potassium DV.

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