In our modern day, always-on-the-go society, it is often difficult to eat nutritiously, let alone prepare meals that offer the recommended daily allowance for essential vitamins and minerals. However, it is possible, by increasing your awareness of natural food sources, to improve your nutritional habits. Some foods rich in magnesium, potassium and calcium are readily available and don't take much preparation, such as various nuts and seeds, which you can snack on throughout the day.
Magnesium
According to the National Institutes of Health, magnesium is the fourth most abundant mineral in the body and is responsible for over 300 biochemical reactions. Magnesium helps regulate blood sugar levels, keeps bones strong and promotes normal blood pressure. The daily recommended allowance for adult women is 320 mg and 420 mg for adult men. Just one serving of halibut gives you 20 percent of your recommended daily intake. Spinach is a good source of magnesium, as are other dark green leafy vegetables. Eating a variety of legumes, whole grains, nuts and vegetables will help you meet your daily dietary need for magnesium. With one serving of crude rice bran containing 781 mg, you can get more than enough magnesium for the day.
Calcium
Calcium is the most abundant mineral in the body with 99 percent of the body's supply stored in bones and teeth. The Food and Nutrition Board has set the recommended dietary allowance, or RDA, of calcium for adults at 1000 mg. Some of the main sources of calcium are found in the dairy section of your grocery store, such as cheese, yogurt and milk, which are all rich in this vital nutrient. Non-dairy sources of calcium include kale, Chinese cabbage and broccoli, as well as canned sardines, which provide 32 percent of your daily requirement. Like magnesium, calcium is also found in a variety of nuts and seeds. One cup of calcium fortified cereal with milk can provide enough calcium for the day.
Potassium
According to the University of Maryland Medical Center website, potassium, which is an electrolyte, is a very important mineral for the proper function of all cells, tissues and organs in the human body. Potassium plays a vital role in heart function, smooth muscle contraction and digestion. Food sources of potassium include all meats, some fish, many fruits, legumes and vegetables. Bananas, orange juice, cantaloupe and avocados are all rich sources of potassium. A healthy diet rich in vegetables and fruits can provide the 1000 mg needed each day.
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