Magnesium and potassium are important elements and are essential for good health. Eating a balanced diet provides all the magnesium and potassium your body needs, making additional supplements unnecessary. Some foods contain high levels of both of these critical minerals, such as soy beans, bananas and apricots.
Functions
Your body needs magnesium to produce energy and protein. Muscle contraction and relaxation depend on magnesium. Certain enzymatic reactions also need magnesium in order to function.
Potassium helps build both muscle and bone strength. It is also essential for cell, tissue and organ function. Your body's metabolism is regulated by potassium.
Foods Rich in Magnesium
Halibut is one of the leading sources of dietary magnesium. Several nuts are also high in magnesium, including almonds, cashews and peanuts. Leafy green vegetables and potatoes contain magnesium, as do whole grains, such as wheat bran and oatmeal. There may be magnesium in your water depending on your water supply, and there is more magnesium in hard water than in treated water.
Foods Rich in Potassium
All meats, including beef and chicken, contain potassium. Fish is also high in this mineral. Salmon, cod and sardines are especially good sources of potassium. Vegetarians can add potassium by eating soy and veggie burgers. Citrus fruits, kiwis, bananas and apricots also provide potassium. Dried apricots have more potassium than fresh ones do. Dairy products, including milk and yogurt, are also excellent sources of potassium.
RDAs
According to the U.S. Department of Agriculture, the recommended daily allowance, or RDA, for magnesium is 420 mg/d for an average adult man. The magnesium RDA for women is 320 mg/d. One ounce of almonds contains 20 percent of the recommended daily intake. For both men and women, the recommended intake for potassium is 4.7 g/d. A single banana contains 15 percent of the daily target amount.
Other Considerations
Getting too much magnesium is rarely a problem since your body excretes what it does not need. Likewise, magnesium deficiencies are also a rare occurrence. On the other hand, too much or too little potassium can have serious side effects. Hypokalemia, or a potassium deficiency, is unusual since so many foods contain potassium. This condition can lead to high blood pressure. Too much potassium, or hyperkalemia, is usually caused by kidney failure. Some medications also reduce the body's ability to rid itself of potassium. People on dialysis or on specialized diets should avoid high-potassium foods.
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