Let’s look at the main points in the article ” Fruits And Vegetables High In Magnesium And Potassium “. Did you know that consuming fruits and vegetables high in magnesium and potassium can lower the risk of stroke, heart attack, and high blood pressure? Certain fruits and vegetables are particularly high in magnesium and potassium. It should be noted that there is a great deal of variability in the amounts contained within each fruit or vegetable which would differ depending on where it was grown, how it was grown and so forth.
Fruits And Vegetables High In Magnesium And Potassium
Foods and/or supplements containing sufficient amounts of magnesium and potassium may help reduce body pain, blood pressure and the risk of hypertension, according to the Linus Pauling Institute at Oregon State University. Eating bananas regularly might help provide relief from menstrual cramps.
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.
- 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.
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
- 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:
- Swiss chard
- Potato with skin
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)
- 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
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
- 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.
How Can I Raise My Magnesium Quickly Through Diet?
Magnesium supplements are available over the counter at most supermarkets and pharmacies, but registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a magnesium deficiency.
While your body absorbs between 30 and 40 percent of the magnesium you eat, magnesium deficiency may happen due to an underlying health condition, alcoholism, or certain medication, per the National Institutes of Health.
In fact, nearly two-thirds of the Western world doesn’t get the recommended daily intake of magnesium, according to a September 2017 review published in Scientifica.
The U.S. Department of Health and Human Services recommends that American adults get between 310 to 420 milligrams (mg) of magnesium daily.
Check out the following foods high in the macromineral magnesium, including dark leafy greens, nuts and seeds, fish, soybeans, avocados, bananas, dark chocolate, and fat-free or low-fat yogurt.
1. Dark Leafy Greens Prevent Magnesium Deficiency
Magnesium-rich foods include dark leafy greens, which play the role of the ultimate superfood, offering up crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked magnesium greens such as baby spinach, collard greens, kale, or Swiss chard. You can avoid a magnesium deficiency by stocking your body with dark leafy greens for very few calories. A cup of raw kale, for example, packs nearly 7 mg of magnesium (1.7 percent of the daily value, or DV) and only about 7 calories, according to estimates from the U.S. Department of Agriculture (USDA).
2. Nuts And Seeds Keep Energy Up And Hunger Down
Just 1 ounce (oz) of dry roasted almonds contains 80 mg of magnesium, or about 19 percent of the DV. Other foods containing magnesium include cashews, peanuts, and pumpkinseeds, according to the Cleveland Clinic.
Combine your favorite magnesium-rich nuts and seeds in a healthy homemade trail mix — the perfect afternoon snack to keep your energy up and hunger levels down. Just remember that nuts are also a rich source of calories, per past research, so a little goes a long way, especially if you’re watching your waistline.
3. Salmon And Tuna Are Filled With Magnesium And Omega-3 Fatty Acids
Add fish such as mackerel, wild salmon, halibut, and tuna to your menu to boost your magnesium intake, as well as vitamin D and omega-3 fatty acids. The American Heart Association (AHA) recommends eating fish (particularly fatty fish like salmon and albacore tuna) at least two times (two servings) a week. A past review also suggests there may be a link between high intakes of fish and a low incidence of mental health disorders such as depression.
4. Soybeans And Edamame Increase Fiber And Magnesium
Soybeans are a magnesium-rich food that also offers fiber, vitamins, minerals, and amino acids (the building blocks of protein). Snack on a half-cup serving of dry roasted soybeans — a rich source of energy (209 calories), magnesium (106 mg, or 25 percent DV), and protein (20.2 g, or 40 percent of DV), according to estimates from the USDA — or add fresh soybeans (edamame) to your shopping list. Other legumes containing magnesium include black beans and kidney beans, according to the U.S. Department of Health and Human Services.
5. Heart-Healthy Avocado Is Loaded With Nutrients
Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds. Magnesium-rich avocados are one of the most nutritious and versatile produce picks around. Add 1 cup of cubed avocado to your salad or sandwich at lunch, and you’ll easily consume 11 percent of the DV of magnesium, according to the USDA. Like nuts, avocados are also rich in healthy fats, according to the Academy of Nutrition and Dietetics, which makes them a concentrated source of calories. So keep portion size in mind when you’re enjoying this healthy delight.
High Potassium Foods
Potassium is an important nutrient for many body processes. Bananas are a well-known source of potassium, but many other foods contain just as much — if not more — of this nutrient.
Potassium is an electrolyte that helps regulate fluid and blood levels in the body. Many fruits and vegetables are excellent sources of potassium. Meat, milk, yogurt, and nuts are also good sources.
According to the Centers for Disease Control and Prevention (CDC)Trusted Source, a diet high in potassium and low in sodium — an electrolyte in table salt and processed foods — can lower blood pressure and reduce the risk of heart disease and stroke.
The adequate intake (AI)Trusted Source of potassium for adults is currently 3,400 milligrams (mg) per day for men and 2,600 mg for women.
According to the Office of Dietary Supplements (ODS)Trusted Source, the daily value (DV) of potassium — the daily intake that the Food and Drug Administration (FDA) recommend — will increase to 4,700 mg in January 2020.
Bananas contain 422 mgTrusted Source of potassium per medium fruit. In this article, we take a look at other good sources of potassium according to the ODSTrusted Source and the 2015–2020 Dietary Guidelines for AmericansTrusted Source.
1. Dried Apricots
Several dried fruits are high in potassium. Apricots are a bright orange fruit that people may eat either fresh or dried.
Half a cup of dried apricots contains 1,101 mg of potassium. These fruits also provide other key nutrients, such as iron and antioxidants.
When purchasing dried apricots, a person should look for those that contain no added sugar. They can eat dried apricots as a snack or add them to salads or main meals.
Potatoes are an excellent source of potassium. Baked potatoes with the skin still on are the best option, as much of a potato’s potassium is in the skin.
One medium baked potato with skin contains 941 mg of potassium. By eating a baked potato with salt-free seasoning, a person can avoid extra sodium.
French fries are usually lacking in nutrients and contain added fat from oil and the frying process, making them a less healthful option. Fries also typically contain high amounts of sodium, which can counteract the benefits of potassium.
3. Leafy Greens
Leafy greens are some of the most nutritious foods available. One studyTrusted Source found that eating a serving per day of leafy green vegetables may help slow age-related cognitive decline.
Leafy green vegetables are low in calories and contain many vitamins and minerals. Most also provide a good amount of potassium. For instance:
- A cup of cooked Swiss chard contains 962 mg of potassium.
- A cup of cooked amaranth leaves contains 846 mg.
- A cup of cooked spinach contains up to 838 mg.
Lentils are a small, round legume. They contain plenty of fiber and are also rich in protein.
One cup of cooked lentils contains 731 mg of potassium.
Lentils make a good addition to soups or stews. People looking for a quicker option can use canned rather than dried lentils. However, it is important to rinse canned lentils well before use to remove any sodium.
5. Prunes And Prune Juice
Prunes are dried plums. Due to their high fiber content and other chemical properties, many people use prunes or prune juice to help relieve constipation. Juice companies usually make prune juice by adding water back into the prunes, cooking them, and then filtering out the solids.
There are 707 mg of potassium in one cup of canned prune juice, while half a cup of dried prunes contains 699 mg.