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List of Foods That Are Rich in Magnesium, Potassium & Calcium

author image Erica Kannall
Erica Kannall is a registered dietitian and certified health/fitness specialist with the American College of Sports Medicine. She has worked in clinical nutrition, community health, fitness, health coaching, counseling and food service. She holds a Bachelor of Science in clinical dietetics and nutrition from the University of Pittsburgh.
List of Foods That Are Rich in Magnesium, Potassium & Calcium
Dairy products are a source of magnesium and potassium in addition to calcium. Photo Credit: olgakr/iStock/Getty Images

Magnesium, potassium and calcium are minerals that your body needs to maintain strong bones and normal muscle function. They are all electrolytes, or minerals that conduct electrical impulses in your body. These minerals help to maintain fluid balance, nerve transmissions and a healthy blood pressure. Magnesium also helps transport both calcium and potassium across cell membranes. Eating certain foods can help you meet your needs for all three of these essential minerals.

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Nuts and Seeds

Brazil nuts are an excellent mineral source from the Amazon.
Brazil nuts are an excellent mineral source from the Amazon. Photo Credit: Gyuszko/iStock/Getty Images

According to the U.S. Department of Agriculture, certain nuts and seeds contain potassium, magnesium and calcium. Eating dried pumpkin seeds, almonds, cashews and pistachios boosts your intake of these minerals. Sesame seeds, which are highest in calcium, can be added to bread, crackers, seafood dishes or a sauce called tahini. Brazil nuts come from the Amazon in South America and are a good source of these minerals. Look for them in bulk sections or as a part of mixed nut blends. Adding chia seed, a tiny gray-brown seed, to oatmeal, cereal, baked goods or beverages is another way to get all three of these minerals.

Legume Varieties

add kidney beans to chili
add kidney beans to chili Photo Credit: jmiks/iStock/Getty Images

Some legumes are good sources of calcium, magnesium and potassium. Soybeans and products made from them, such as tofu, soy milk and soy yogurt, supply you with all three minerals. Fortified versions of soy products contain additional calcium as well. White beans, kidney beans, northern beans, lima beans, pinto beans and black beans are other options. Add these beans to chili, soups, burritos or tacos. Or top a salad with beans to get extra minerals, protein and fiber.

Whole Grains

quinoa is a whole grain
quinoa is a whole grain Photo Credit: Fudio/iStock/Getty Images

Adding more of certain grains to your diet also helps you get more calcium, magnesium and potassium. Teff, a small grain from Ethiopia, and amaranth and quinoa, two slightly nutty-flavored grains from South America, are some of the grains highest in all three nutrients. Brown rice, oats, barley, wheat and spelt are other good sources. Eat these foods cooked as side dishes, or look for foods made from these whole grains.

Fruits and Vegetables

you'll find these nutrients in avocados
you'll find these nutrients in avocados Photo Credit: olgakr/iStock/Getty Images

Eating more of certain fruits and vegetables helps you meet your daily need for these nutrients as well. Rhubarb, figs, currants, avocados and oranges are good fruit choices. Drink more grapefruit juice, orange juice or pineapple juice. Snacking on dried fruit, such as prunes, raisins, peaches, apricots and dates, also increases your intake. Tomatoes, potatoes, carrots, radishes and garlic are good vegetables to eat more of. Leafy greens, such as beet greens, spinach, turnip greens and Swiss chard, provide magnesium, calcium and potassium as well.

Dairy and Animal Products

salmon is a good seafood choice to get more magnesium, potassium and calcium
salmon is a good seafood choice to get more magnesium, potassium and calcium Photo Credit: Maria_Lapina/iStock/Getty Images

Dairy products, such as milk, yogurt and cheese, are another good way to increase your intake of all three nutrients. If you cannot tolerate dairy products, nondairy alternatives, such as soy milk and almond milk, are good sources as well. Certain animal products, such as eggs, turkey and chicken, provide these three minerals. If you prefer seafood, salmon, mackerel, bass, herring and sardines are good choices to get more magnesium, potassium and calcium.

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