While calcium sources such as milk products and potassium foods such as bananas are well known, foods that contain a richer mineral variety have less notoriety. A few foods, however, boast significant calcium, potassium and magnesium content, as well as other nutrients.
The U.S. Department of Agriculture Dietary Guidelines for Americans reports that both children and adults risk deficiency in dietary magnesium, potassium and calcium. Choosing foods that contain all three minerals helps to satisfy nutritional needs in fewer calories. This promotes a healthy weight as well as healthy body function.
Spinach
Spinach and other dark, leafy greens fill these nutrient-density criteria. One cup of cooked spinach contains 157 mg of magnesium, 291 mg calcium and 839 mg of potassium. By U.S. Food and Drug Administration standards, the magnesium content provides more than one-third the average daily requirement of 400 mg.
As a calcium source, spinach has more than one-fourth of average 1,000 mg adult needs. Among potassium foods, spinach ranks high as well, with nearly one-fourth of the 3,500 mg recommended daily value, as per the FDA.
Cooked Dry Beans
Cooked dry soybeans, lentils, split peas and other legumes represent significant nutrient density in the mineral category. Perhaps best known as potassium foods, legumes are important iron, magnesium and calcium sources. Due to calorie counts, the USDA suggests limiting serving sizes to 1 cup.
Calcium and magnesium content are highest among soybeans, with 261 mg and 148 mg respectively. White beans have more potassium content, with 1189 mg, compared to 970 mg in soybeans and 707 mg in navy beans.
Fish
Fish are also significant potassium foods that have plenty of calcium and magnesium content in about 5 oz. Their nutritional values in these minerals surpasses that of meats such as beef, chicken and pork.
According to MedlinePlus, halibut and rockfish are high in potassium, with 916 mg and 775 mg. Sardines and pink salmon canned with their edible bones are significant calcium sources, with 325 mg and 181 mg each. For high magnesium levels, halibut makes the better fish choice, at 91 mg. All of these fish, however, contain at least moderate levels of each mineral.
Pumpkin
Pumpkin flesh and seeds contribute high levels of these important nutrients in various combinations. According to the USDA Nutrient Database, 1 oz. of pumpkin seeds, with 156 mg of magnesium, provide more than one-third the daily average requirement for that mineral, as well as 223 mg of potassium and 15 mg of calcium. Pureed pumpkin flesh and pumpkin pie prepared with additional nutritious ingredients, such as milk, contain significant amounts of all of these minerals.
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