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Foods High in Magnesium and Potassium

There are several vegetarian and non vegetarian foods high in magnesium and potassium. Presented below is a list of magnesium and potassium foods. Read on.
The human body makes use of several nutrients and minerals for proper functioning. Potassium and magnesium are such minerals that are required by the body in order to carry out different functions. Magnesium is primarily required for proper functioning of the muscles in the body. It helps in regulating the blood sugar and metabolism in the body. Magnesium is also one of the most important elements in the body as it aids in the formation of new cells, relaxation of certain muscles, clotting of blood, etc. On the other hand, potassium is required to provide energy to the muscles, prominently the heart muscles. It also helps in maintaining homeostasis. A diet lacking in either or both of these minerals and calcium can lead to electrolyte imbalance. Therefore, it is essential to include foods high in potassium, calcium and magnesium in the diet regularly. So, which are the foods high in magnesium and potassium? Let us take a look at it in detail.

Foods High in Magnesium and Potassium

There are several foods that are high in potassium as well as magnesium. The following is a list of foods that contain, both, magnesium as well as potassium in good amounts.
  • Apricots
  • Avocados
  • Artichokes
  • Almonds
  • Bananas
  • Cashews
  • Fish (halibut)
  • Kidney beans
  • Prunes
  • Peanuts
  • Pinto beans
  • Potatoes
  • Raisins
  • Spinach
  • Soybeans
Foods High in Magnesium List

Along with the aforementioned ones, there are several other foods high in magnesium for kids and adults. The following are the magnesium rich foods that one should have regularly:
  • Broccoli
  • Barley
  • Buckwheat
  • Cornmeal
  • Lentils
  • Okra
  • Oat bran
  • Peas
  • Pumpkin seeds
  • Tomatoes
  • Wheat flour
  • Whole grain products
Foods High in Potassium List

Apart from the above mentioned ones, there are several other foods high in potassium levels. The following are high potassium foods that should be included in one's diet.
  • Beets
  • Brussels sprouts
  • Cantaloupe
  • Dates
  • Figs
  • Milk
  • Meat
  • Oranges
  • Pears
  • Tomato products
  • Winter squash
  • Yogurt
As the above mentioned foods high in magnesium and potassium are readily available, you can easily include them in the diet. Most of these foods like nuts, seeds, fruits and vegetables, can be eaten in the raw form. One should note that overcooking of these foodstuffs can reduce the nutrients in them. Therefore, you can eat the nuts and seeds raw, cut fruits and eat them and eat vegetables in the form of salads. As these minerals are naturally available, one needs to go for the mineral supplements that are available in the market. Consumption of supplements can lead to overdose and toxicity. One should note that overdose of potassium and magnesium can lead to side effects like diarrhea, muscle weakness, vomiting, etc. Therefore, it is advised to stay away from supplements and go for natural foods high in magnesium and potassium. If you consume these foods, there are lesser or rarer chances of suffering from overdose.

On the other hand, including these foods that are good sources of potassium and magnesium in the diet also helps in prevention of deficiency diseases. Mineral deficiency can lead to lack of energy, fatigue, weakness, etc. Secondly, loss of appetite, paralysis, heartbeat disruption, etc. are also some of the side effects caused due to deficiency of these minerals. In order to prevent it, you should include foods high in magnesium and potassium in your diet everyday. It should also be noted that nearly all the above mentioned foods also contain vitamins and other essential nutrients. Hence, including them in the diet can only help in boosting one's energy and immunity.

These were some of the foods high in magnesium and potassium. Lastly, one should note that having a balanced and nutritious diet can help in having a healthy life and keeping most of the diseases at bay. Take care!
By Madhura Pandit
Last Updated: 9/28/2011
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