Potassium, magnesium, and calcium work together to regulate a wide variety of body functions, according to the American Heart Association. Low levels of one can be diagnosed in some cases by checking for low levels of the other two, according to the National Institutes of Health Office of Dietary Supplements. Eating foods containing all three nutrients can help keep their levels in the body consistent and promote good health.
Legumes
The family of legumes includes most beans, peas and peanuts. These foods are high in potassium, calcium and magnesium, according to the American Heart Association. For instance, navy beans contain 389 mg of potassium, 53 mg of magnesium and 69 mg of calcium per cup, according to the American Heart, Lung and Blood Institute.
Nuts
Nuts provide potassium, calcium and magnesium as well as protein and B vitamins in an easy-to-carry snack. Try hazelnuts, also known as filberts, which contain 680 mg of potassium, 163 mg of magnesium and 114 mg of calcium per serving, according to "Self" magazine's Nutrition Database. Pecans offer 410 mg of potassium, 121 mg of magnesium, and 70 mg of calcium per 100-gram serving. Choose unsalted nuts if high blood pressure is a concern.
Grains
Whole grains are an excellent source of potassium, calcium and magnesium, according to the American Heart Association. A 100-gram serving of wheat bran offers 1,182 mg of potassium, 611 mg of magnesium, and 73 mg of calcium, according to "Self" magazine's Nutrition Database. When combined with either nuts or legumes, whole grains are also part of a complete protein, offering all the amino acids the body needs but that it cannot manufacture itself.
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