A diet rich in potassium and magnesium is essential for maintaining the body's physiological equilibrium. These nutrients are used in a variety of processes, so deficiency can result in widespread problems. Most people get enough of these nutrients from a normal diet. A mixture of plant and animal food sources will insure these nutrients are in adequate supply. For individuals with diseases or conditions that deplete potassium and magnesium, oral supplements must be taken.
Function of Potassium and Magnesium
Potassium and magnesium are nutrients essential for maintaining a healthy body. Potassium is particularly needed for the heart, muscles, kidneys and nervous system, according to the NIH. About half of the magnesium in the body is in the bones, and the rest is used by cells to regulate metabolism, make proteins and help create energy. Certain conditions, such as kidney disease, and the use of certain medicines like diuretics can deplete the body's potassium and magnesium. Potassium or magnesium insufficiency can cause problems such as weakness and mental disturbances. Since these nutrients are so important to the body's normal function, special cell mechanisms tightly regulate potassium and magnesium levels in the body.
Potassium-Rich Foods
The U.S. Department of Agriculture (USDA) lists the potassium content of most foods. Animal products are generally high in this mineral. Examples of the amount of potassium per 100 g of food are clams, 628 mg; lobster, 352 mg; codfish, 516 mg; haddock, 399 mg; halibut, 576 mg; tuna, 575 mg; and nonfat milk, 1,704 mg. Examples of vegetables with high potassium content are sweet potatoes, 475 mg; tomato paste, 1,014 mg; white beans, 453 mg; prunes, 731 mg; cowpeas, 418 mg; dates, 656 mg; eggplant, 123 mg; lentils, 369 mg; lima beans, 411 mg; plums, 731 mg; parsnips, 567 mg; squash, 437 mg; and bananas, 358 mg. Fruits high in potassium are grapefruit juice, 484 mg; orange juice, 674 mg; dried peaches, 995 mg; plantains, 465 mg; and raisins, 749 mg. Nuts, grains and seeds with high potassium content include almonds, 736 mg; chestnuts, 592 mg; pistachios, 1,054 mg; pine nuts, 604 mg; oat bran, 566 mg; peanuts, 736 mg; pumpkin seeds, 818 mg; wheat flour, 409 mg; and kidney beans, 403 mg.
Magnesium-Rich Foods
Botanical-Online, a website devoted to nutritional information, says nuts, seeds and grains have the greatest concentrations of magnesium. Examples of magnesium levels, per 100 g of food, are cottonseed meal, 721 mg; pumpkin seeds, 534 mg; soybean flour, 369 mg; sunflower seeds, 354 mg; and sesame seeds, with 346 mg. Nuts with high magnesium concentrations are cashews, 258 mg; pinions, 234 mg; almonds, 275 mg; and Brazil nuts, 225 mg. Grains high in magnesium are amaranth, 266 mg; oats, 177 mg; wild rice, 177 mg; and barley, 133 mg. Fruits richest in magnesium include figs, with 69 mg, and avocado, with 39 mg. Leafy green vegetables are a good source and include spinach, with 79 mg, and parsley, with 60 mg. Beans also are a good source, especially soybean flour, with 369 mg. Animal products are generally not as rich in magnesium as plants, except for snails, with 250 mg and caviar, with 300 mg.
Recommended Dietary Allowance
The recommended dietary allowance, or RDA, for potassium and magnesium are given by the Institute of Medicine. The RDA is how much nutrient the body needs to be healthy. The daily RDA of potassium is 4.7 g for all adults. The adult daily RDA of magnesium is 400 mg to 420 mg for men and 310 mg to 320 mg for women.
References
- Office of Dietary Supplements: National Institutes of Health: Magnesium
- Medline Plus: National Institutes of Health: Potassium
- USDA National Nutrient Database for Standard Reference, Release 17
- Botanical-Online.com: Food Rich in Magnesium
- Institute of Medicine: Food and Nutrition Board; DRI: RDA and Adequate Intakes
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