Potassium and magnesium are both essential in the diet because they are necessary for proper functioning of the body. Potassium is important in the prevention of stroke, in maintaining muscle and cardiac function and in regulating blood pressure and water balance. Magnesium's role is to help with the absorption of other vitamins and minerals, help maintain muscle function and help regulate blood pressure and blood sugar. Adults should get 310 to 400 mg of magnesium and 4,700 mg of potassium daily. Foods that are rich in potassium are generally also a good source of magnesium, making it simple to get enough in your diet.
Fruits, Vegetables, Legumes and Nuts
Potassium and magnesium are in many fruits and vegetables. Fruits and vegetables that are highest in both of these minerals include spinach, butternut squash, bananas, broccoli, potatoes and dried apricots. In addition, most legumes and nuts are also a good source of potassium and magnesium. Because potassium and magnesium are water-soluble, raw fruits and vegetables contain the highest amounts. If you plan on cooking them, steaming is the best option; by using only a little water, the nutrients are retained in the fruit or vegetable, rather than being lost in the cooking water.
Whole Grains
Whole grains are good sources of vitamins and minerals, including magnesium and potassium. Instead of choosing refined grains, make the simple switch to whole grains by choosing brown rice and whole-grain breads, pastas and cereals. This gives you an extra boost in potassium in magnesium, as well as a boost in fiber, vitamins and other minerals. When buying whole grains, look for the words "100% whole grain" on the packaging and "whole grain" as the first two words on the ingredients list.
Potassium in Meat and Dairy
Meat and fish are also good sources of potassium. In a 3 oz. serving, there are 258 mg, 308 mg, 218 mg and 534 mg of potassium in beef, pork, chicken and salmon, respectively. Other meats and fish have similar amounts. Dairy products are also high in potassium, with approximately 443 mg potassium per 8 oz. Low-fat or fat-free cheese, milk, cottage cheese and yogurt are good choices for added potassium in the diet without adding too much saturated fat.
Low Potassium and Magnesium Diet
People with certain medical conditions, like kidney disease, may need to follow a low-potassium or low-magnesium diet. If you are following this restricted diet, do not take supplements, including multivitamins, without first consulting your doctor. If you need to avoid dairy and milk, try nondairy creamer or rice milk as a replacement. Choose lower potassium and magnesium fruits and vegetables, including apples, grapes and green beans. Choosing foods with a lower potassium and magnesium content enables you to still eat a healthy diet without a buildup of these minerals in the bloodstream.
References
- Fruits and Veggies More Matters: Key Nutrients in Fruits and Vegetables
- Linus Pauling Institute; Potassium; Jane Higdon; February 2004
- MedlinePlus: Magnesium in Diet
- MedlinePlus: Potassium in Diet
- Office of Dietary Supplements: Magnesium
- Linus Pauling Institute; Whole Grains; Jane Higdon; December 2005
Member Comments