What foods contain magnesium and potassium

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Foods Rich in Magnesium and Potassium

Magnesium-Rich Foods

Magnesium is an essential mineral that plays a crucial role in numerous bodily functions, including muscle and nerve function, blood sugar control, and bone health. Various foods are rich in magnesium, making it relatively easy to meet daily requirements through diet.

Nuts and Seeds

Nuts and seeds are among the richest sources of magnesium. For instance, nuts and oilseeds contain high levels of magnesium, with concentrations reaching up to 1069 mg/kg . These foods are not only nutrient-dense but also provide healthy fats and protein.

Dark Chocolate

Dark chocolate is another excellent source of magnesium. It contains a significant amount of magnesium, with levels as high as 2225 mg/kg . This makes it a delicious and beneficial treat for those looking to increase their magnesium intake.

Whole Grains and Legumes

Whole grains and legumes are also rich in magnesium. Bran and wholegrain cereals are particularly high in this mineral . Legumes, such as beans and lentils, are also excellent sources, contributing significantly to daily magnesium intake .

Vegetables

Most vegetables contain moderate amounts of magnesium, comparable to meat . Including a variety of vegetables in your diet can help ensure adequate magnesium intake.

Potassium-Rich Foods

Potassium is another vital mineral that is essential for maintaining proper heart and muscle function, as well as fluid balance in the body. Several foods are particularly high in potassium.

Fruits and Vegetables

Fruits and vegetables are some of the best sources of potassium. High potassium intake from these foods is associated with greater bone mineral density, particularly in elderly individuals . Root and tuber vegetables, in particular, are noted for their high potassium content .

Nuts and Seeds

Similar to magnesium, nuts and oilseeds are also rich in potassium, with concentrations reaching up to 7355 mg/kg . These foods are versatile and can be easily incorporated into various meals and snacks.

Meat and Dairy Products

Meat and offal are significant sources of potassium, with levels around 3993 mg/kg . Dairy products also contribute to potassium intake, making them a valuable part of a balanced diet .

Cereal Products

Cereal and cereal products are another important source of potassium, with concentrations up to 4378 mg/kg . Including whole grains and cereals in your diet can help meet potassium needs.

Conclusion

Incorporating a variety of foods rich in magnesium and potassium into your diet is essential for maintaining overall health. Nuts, seeds, dark chocolate, whole grains, legumes, fruits, vegetables, meat, and dairy products are all excellent sources of these vital minerals. By including these foods in your daily meals, you can ensure adequate intake of magnesium and potassium, supporting various bodily functions and promoting overall well-being.

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Most relevant research papers on this topic

Calcium, magnesium, sodium and potassium levels in foodstuffs from the second French Total Diet Study

Highest levels of calcium, magnesium, sodium, and potassium are found in dairy products, tofu, and certain fish and cereal products, while processed meats, nuts, and oilseeds are high in sodium.

2012·

59citations

·Rachida Chekri et al.

Sodium, potassium, calcium, phosphorus, and magnesium in foods from the United States Total Diet Study.

Foods with high sodium, potassium, calcium, phosphorus, and magnesium content per serving include mixed dishes, soups, root/tuber vegetables, dairy products, and meats.

1990·

17citations

·J. Pennington et al.

INADEQUATE SUPPLIES OF POTASSIUM AND MAGNESIUM IN RELIEF FOOD— IMPLICATIONS AND COUNTERMEASURES

Relief food should contain sufficient potassium and magnesium to support protein synthesis, growth, and tissue repair, and can be achieved by using coarse cereals, supplementing with legumes, and avoiding cooking procedures that extract these salts.

1987·

21citations

·K. Michaelsen et al.

Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women.

Higher intake of potassium, magnesium, and fruit and vegetables contributes to maintaining bone mineral density in elderly men and women.

Observational StudyHighly Cited

1999·

747citations

·K. Tucker et al.

Muscle contractures associated with glucocorticoid deficiency.

Magnesium is distributed in foods somewhat similarly to potassium. Bran, wholegrain cereals and legumes are the richest sources. Most vegetables contain similar moderate amounts to meat. Green colour (chlorophyll ) makes little difference. Polyunsaturatedfatty acids-Healthy couples were changed from a 40% fat diet predominantly saturated to a 23% fat diet, largely polyunsaturated (sodium and potassium roughly constant). Their mean blood pressure fell by 8/5 mm Hg. The polyunsaturated fat probably lowers the blood pressure because ofincreased synthesis of vasodilatory prostaglandins.

1985·

10citations

·R. Blandford et al.

Electrolyte Intake and Major Food Sources of Sodium, Potassium, Calcium and Magnesium among a Population in Western Austria

High sodium and low potassium consumption in Western Austrians, with only 1% reaching recommended levels for all electrolytes, highlights the need for dietary strategies to improve health.

Observational StudyVery Rigorous Journal

2020·

15citations

·N. Schiefermeier-Mach et al.

Dietary Supplementation with Different Types of Potassium and Magnesium during Late Gestation and Lactation Modulates the Reproductive Performance, Antioxidant Capacity, and Immune Function of Sows

Dietary supplementation with natural potassium and magnesium during late gestation improves sows' antioxidant capacity, colostrum levels, and reduces the incidence of intrauterine growth restriction and proinflammatory cytokine levels.

RCT

2023·

0citations

·Zixi Wei et al.

Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men.

High potassium, magnesium, and cereal fiber intake may reduce the risk of stroke, particularly among hypertensive men.

Observational StudyHighly Cited

1998·

464citations

·A. Ascherio et al.

Dietary potassium bicarbonate and potassium citrate have a greater inhibitory effect than does potassium chloride on magnesium absorption in wethers.

Different potassium salts have different effects on magnesium absorption in ruminants, with potassium bicarbonate and potassium citrate having greater inhibitory effects than potassium chloride.

RCTAnimal Study

1999·

12citations

·J. Schonewille et al.

Association between intakes of magnesium, potassium, and calcium and risk of stroke: 2 cohorts of US women and updated meta-analyses.

A combined mineral diet score and high intakes of magnesium and potassium, but not calcium, significantly reduce the risk of stroke in women.

Meta-AnalysisVery Rigorous Journal

2015·

66citations

·S. Adebamowo et al.

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