Magnesium & Potassium Levels In Food

Foods that are high in magnesium are typically high in potassium, according to the National Institutes of Health. Magnesium deficiency, also called hypomagnesemia, is also associated with lack of potassium. Both magnesium and potassium are electrolytes, substances that conduct electricity in the body. Potassium, magnesium and fruits and vegetables contribute to maintenance of bone mineral density in elderly adults, according to a study led by researcher Katherine Tucker of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, and published in the "American Journal of Clinical Nutrition" in 1999.

Function

Potassium and sodium work together to regulate the body's water balance. Potassium may help decrease blood pressure, according to the Colorado State University Extension. It is also integral to nerve function, muscle control and blood pressure. Magnesium is needed for organs to function properly and for the health of teeth and bones, according to the University of Maryland Medical Center. It also helps activate enzymes, produce energy and regulate calcium levels.

Hypomagnesemia

Most Americans don't get enough magnesium, according to the University of Maryland Medical Center. Lack of magnesium can be caused by certain medical conditions, too much coffee, soda, salt, or alcohol, heavy menstrual periods, excessive sweating and prolonged stress. Signs of magnesium deficiency include "agitation and anxiety, restless leg syndrome, or RLS, sleep disorders, irritability, nausea and vomiting, abnormal heart rhythms, low blood pressure, confusion, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth, and even seizures," according to the University of Maryland Medical Center. Treatment involves magnesium supplementation.

Hypokalemia

Most Americans don't get enough potassium, according to Colorado State University Extension. Having too little potassium in the blood is called hypokalemia. The condition may be caused by using a diuretic or having diarrhea or vomiting for a long time. While a slight potassium deficiency rarely causes symptoms, you may experience low blood sugar, fatigue, confusion and muscle weakness and cramps. Paralysis and abnormal heart rhythms, or arrhythmias, can occur. Treatment involves potassium supplementation.

Foods

Adults should obtain 4.7 grams of potassium daily, recommends the Institute of Medicine. Women age 19 to 30 should get 310 mg of magnesium per day, while women over age 30 should get 320 mg of magnesium. Men age 19 to 30 need 400 mg per day; after age 30, they should get 420 mg. Magnesium is found in fruits, vegetables, whole grains, nuts, peas, beans and soy products. Potassium is in fruits, vegetables, all meats, some fish, legumes and dairy products.

Best Sources

Some of the best sources of both magnesium and potassium include safflower, sunflower, pumpkin and squash seed kernels, certain ready-to-eat, fortified cereals, sesame seeds, soybeans with mature seeds, sun-dried tomatoes, cashew nuts, almonds, peanuts, peanut butter, oats, walnuts, dark chocolate and popcorn. An ounce of whole, roasted and toasted sesame seeds has 179 mg of potassium and 99.7 mg of magnesium. Some good vegetable sources are navy beans, beet greens, Scotch kale, spinach, cowpeas, artichokes, lima beans and okra. A cup of cooked, large lima beans with mature seeds has 955 mg of potassium and 80.9 mg of magnesium.