Potassium, magnesium and calcium are all major minerals important for human health in quantities greater than 100mg daily. Magnesium and calcium are important for maintaining strong, healthy bones and play a role in muscle contraction and relaxation. Potassium is needed for regulating heart beat and promoting healthy blood pressure. The recommended daily value, or DV, for potassium is 3,500mg; for magnesium 400mg; and for calcium, 1,000mg.
Soy Products
Foods derived from soybeans, or soy-based foods are rich in all three major minerals. For example, 50g of cooked soybeans, according to the Soya website, offers 207 calories, 898mg of potassium or about 1/4 of your daily requirement, 140mg of magnesium or 35 percent of the DV and 139mg of calcium or nearly 14 percent of the DV. A 100g serving of tempeh, cooked, provides 199 calories, 367mg of potassium or just over 10 percent of the DV, 70mg of magnesium or about 17.5 percent of the DV and 93mg of calcium or 9 percent of the DV. A 1/2 cup of dry-roasted soybeans, also known as soy nuts, provides 1,173mg of potassium or 1/3 of your daily requirement, 196mg of magnesium or 1/2 of your daily requirement and 120mg of calcium or 12 percent of the DV.
Leafy Greens
According to the World's Healthiest Foods website, several varieties of leafy dark green vegetables are mineral-rich such as spinach and collard greens. One cup of boiled spinach offers only 41 calories but is particularly nutrient-rich, providing 838.9mg of potassium, 156.6mg of magnesium, or 39 percent of the DV and 244.8mg of calcium or nearly 1/4 of your daily requirement. One cup of collard greens, boiled, provides 494 mg of potassium or 14 percent of the DV, 32.3mg of magnesium or 8 percent of the DV and 226mg of calcium or 22.6 percent of the DV. One cup of Swiss chard, boiled, offers 960.75mg of potassium or over 27 percent of the DV, 150.5mg of magnesium and 101.5mg of calcium or 10.2 percent of the DV.
Other Foods
Unlike most sweeteners, blackstrap molasses is a nutrition powerhouse. Only 2 tsp. offers 340.57mg of potassium or nearly 10 percent of the DV, 29.4mg of magnesium or about 7 percent of the DV and 117.5mg of calcium. Dried figs are a nutrient-rich dried fruit. A 1/2 cup of uncooked dried figs offers about 506mg of potassium or 14.4 percent of the DV, 50mg of magnesium and 120.5mg of calcium or roughly 12 to 13 percent of the DV for magnesium and calcium. Fortified foods, such as ready-to-eat breakfast cereals are rich in these minerals, meeting 25 to 100 percent of the DV per 1 cup serving.
References
- Australian Government: Department of Health and Aging--Vitamin and Mineral Functions
- MayoClinic.com: Nutrition and Healthy Eating: What does Percent Daily Value mean on food labels?
- Soya Be: Nutrition Information for Soybeans
- Soya Be: Nutrition Information for Tempeh
- World's Healthiest Foods: Spinach
- World's Healthiest Foods: Collard Greens
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