Magnesium and potassium in food: a visual table

To date, mortality rates from various diseases of the cardiovascular system or erectyle problems are incredibly high in many countries of the world. Potassium and magnesium in foods can prevent the development of a large number of ailments, overcome the increased nervousness, apathy, chronic stress, and also improve tone, restore vitality and improve the structure of the walls of blood vessels at the cellular level.Magnesium and potassium in food

Effect of potassium and magnesium on the body

The interrelation of potassium and magnesium is very strong, since these elements can not actually be absorbed separately from each other. They are responsible for the state of the stomach, intestines, thyroid gland, as well as cardiovascular and nervous systems. Foods rich in both potassium and magnesium are needed to strengthen muscles (connor murphy style) and bone tissue, they help the body fight chronic stress and increase natural defenses.

Serious disruptions in the performance of individual systems and internal organs, digestive tract diseases, metabolic disruptions, cardiac and other pathologies can develop in the case of a deficiency of these trace elements. Potassium and magnesium take an active part in the acceleration of metabolic processes and can prevent various disorders in the functioning of the central nervous system. In addition, these elements have the following important qualities and properties:

  • maintenance of optimal water-salt and acid-base balance in the body;
  • increased vitality and muscle tone;
  • normalization of blood supply to the myocardium, its strengthening and prevention of the development of various arrhythmias;
  • ensuring the full flow of enzymatic reactions.

Magnesium directly affects the functioning of the biliary tract, intestines, nervous system and heart. Its simultaneous use together with products rich in calcium can lead to a lack of an element due to inferior absorption. Prolonged magnesium deficiency can provoke such diseases as heart attack, stroke, as well as auditory hallucinations, anxiety and uncontrollable panic. Excess of this element can lead to a number of very unpleasant consequences:

  • a decrease in blood pressure;
  • numbness of limbs;
  • violation of concentration of attention;
  • drowsiness, lethargy, apathy.

Potassium is an equally important element that controls the sodium content in the body and regulates the water balance. Potassium takes an active part in the process of building new cells and protein synthesis.

Lack of potassium and magnesium is often associated with strict diets, high physical or mental stress, and often leads to side effects such as vomiting, nausea, swelling, diarrhea or constipation, as well as neurasthenic disorders and depressive conditions.

An adult should consume about 400-560 mg of magnesium a day, children under 8 years – not more than 140 mg. The greatest need for this element occurs in adolescents aged 13-16 years.

The daily dosage of potassium varies between 2200 and 3000 mg for adults. Calculation of the norm for children is carried out based on the age and body weight (17-30 mg per 1 kg).

Which products contain useful elements 

Foods rich in potassium and magnesium are incredibly important for the heart, as the lack of these elements is fraught with persistent migraines, sweating, muscle cramps, arthritis, insomnia, chronic fatigue syndrome and a host of other health problems. Which foods contain potassium and magnesium?

Among the record holders containing the highest amount of magnesium and potassium at the same time, we can distinguish dried apricots and legumes. Beans, peas, chickpeas and mung beans are excellent natural sources of these macroelements; they are perfectly stored, which makes them available at any time of the year.

Seaweed (sea kale) can also boast a high content of potassium and magnesium. In addition, iodine is present in it in large amounts, which is very beneficial for the thyroid and endocrine system. Buckwheat, cashew and mustard are also excellent sources of these elements. Thanks to the mustard, you can not only make up for the lack of magnesium, but also significantly improve the digestive process.

Which foods contain potassium and magnesium at the same time? Quite a lot of these elements are present in bananas, champignons, carrots, hazelnuts, cabbage and broccoli, apples, spinach, pistachios, walnuts, almonds, tomatoes, oat and barley, and also in millet and fresh greens.

The following table allows you to clearly see what foods contain a lot of potassium and magnesium:

100 g of product Magnesium, mg Potassium, mg
Garlic, onion 50-80 265
Citrus, carrots 38-60 200
Bananas 65 420
Pears, apples 30-80 150
Legumes, seeds 150-300 720
Almonds, hazelnuts 200 780
Dried apricots 80-180 1900
Sesame 500 800-1200

Additional information and recommendations

Products containing potassium and magnesium are able to adjust metabolism and improve immunity. You should remember that food that is high in sugar and carbohydrates, as well as coffee, black tea, marinades, smoked products and animal products interfere with the absorption of these elements. It is much more reasonable to give up such a meal.

It is necessary to eat the most correctly, removing muffin, flour, mayonnaise, various sauces and butter from your diet, giving preference to plant foods. The intake of hormonal drugs, oral contraceptives, prednisolone, insulin and a number of other pharmaceutical preparations can adversely affect the process of absorption of magnesium and potassium by the body.

Image Credits: fruits from Lilly Trott/Shutterstock


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