Foods That Are Rich In Magnesium, Potassium & Calcium

Magnesium, potassium and calcium are all essential minerals that our bodies need in order to operate at its optimum level. Magnesium is needed for "protein, bone, cell and fatty acid formation" cites nutritiondata.com. Potassium regulates blood pressure, heart functioning and nerve activity. Calcium is needed for our skeletal and dental health. All minerals are needed for blood clotting and proper muscle operations. There are a variety of foods you can eat to obtain these nutrients.

Seeds

There are a variety of seeds which contain rich amounts of the essential minerals cites the USDA. One-ounce of dried pumpkin and/or squash seeds will provide you with 150 milligrams of magnesium, and satisfy 37 percent of your daily nutritional recommendation. This serving size also contains 226 milligrams of potassium and satisfies 6 percent of your daily recommended allotment cites nutritiondata.com. One-ounce also contains 12 milligrams of calcium, and 1 percent of your daily recommended allotment.
Other seeds rich in these essential minerals include flax seeds, dried watermelon seeds, roasted cottonseeds and sesame seeds, cites the USDA.

Spices and Herbs

Coriander leaf, also known as Chinese cilantro and/or parsley, contains respectable amounts of magnesium, potassium and calcium cites nutritiondata.com. As far as daily recommended allotments are concerned, a 1 ounce serving of coriander leaf will supply you with 49 percent of your magnesium nutritional needs, 36 percent of your potassium needs and 35 percent of your daily calcium nutritional needs. In measurement terms, this same 1 ounce portion of coriander leaf contains 194 milligrams of magnesium, 1250 milligrams of potassium and 349 milligrams of calcium cites nutritiondata.com.
Dried spearmint is rich in the nutrients. According to the USDA, a 1 ounce serving of this herb is richest in magnesium by containing 169 milligrams of the nutrient. This is the equivalent of supplying you with 42 percent of your daily recommended allotment of the essential mineral. A one-ounce serving also contains 539 milligrams of potassium, giving you 15 percent of your daily recommended allotment. As far as calcium is concerned, this serving size will provide you with 417 milligrams, or 42 percent of your daily recommended amount.
Dried dill weed is another rich source of the nutrients cites the USDA. According to nutritiondata.com, 1 ounce of dill weed will supply you with 500 milligrams or 50 percent of your daily recommended allotment of calcium. This same amount contains 926 milligrams of potassium which is 26 percent of your daily recommended intake. One-ounce also contains 126 milligrams of magnesium, supplying you with 32 percent of your daily recommended allotment.
Other spices and herbs which contain notable amounts of the nutrients include basil, marjoram, ground sage, thyme, tarragon, parsley, cumin, celery seed and oregano cites the USDA.

Rice Bran

According to nutritiondata.com, a 1 cup serving of rice bran contains rich amounts magnesium, calcium and potassium. This serving size will provide you with 922 milligrams, or 230 percent of your daily recommended allotment of magnesium. One cup also contains an impressive 1,753 milligrams of potassium which supplies you with 50 percent of your daily recommended allotment of the nutrient cites the USDA. As far as calcium content is concerned, a one-cup serving provides 67 milligrams which is 7 percent of your daily recommended allotment. Rice bran can be eaten as a hot cereal, used in baked items or added to your cooking.