The top 100 foods high in potassium and magnesium are listed below. The list contains the most common fruits, vegetables, legumes and grains that have the highest levels of these nutrients. This list is designed to help you plan a healthy diet that will provide you with enough potassium and magnesium to maintain good health.
Many foods contain polyphenols which have been shown to have many health benefits including reducing inflammation, preventing cancer and fighting infections (1). These compounds also have antioxidant properties which may help protect against heart disease (2). Some polyphenols can cause side effects such as nausea or stomach upset so it’s important to consume these foods in moderation (3).
List of 100 foods high in potassium and magnesium
Here is a list of 100 foods that are high in potassium and magnesium. This list includes fruits, nuts, vegetables and legumes. These foods are rich in potassium and magnesium, which can help to lower blood pressure and improve bone health. They can also help reduce the risk of stroke, some forms of cancer and diabetes. The recommended daily intake for potassium is around 4,700 mg per day for adults aged 19 to 50 years old and 3,510 mg per day for adults over 50 years old. A serving from this list contains between 450 to 700 mg potassium (9-13% DV). One serving from this list contains between 45 to 60 mg magnesium (8-11% DV).
Foods high in potassium and magnesium are essential to a healthy diet.
Potassium is an electrolyte that helps regulate blood pressure, aids in muscle contraction, and supports nerve transmission. It also helps maintain fluid balance in the body. Magnesium is a mineral that works with potassium to help regulate blood pressure, support the cardiovascular system, and aid in muscle contraction.
Here are 100 foods high in potassium and magnesium:
Potassium is a mineral that is one of the most important electrolytes in your body. It helps maintain blood pressure and is a catalyst for many chemical reactions in your body.
Magnesium is a mineral that plays an important role in over 300 enzymatic reactions in your body, including protein and carbohydrate metabolism, energy production, and DNA synthesis.
A potassium-magnesium supplement can help you get a balanced amount of these two minerals in your diet.
Here are 100 fruits high in potassium and magnesium:
The best sources of potassium are vegetables, fruits, dairy products and fish.
Potassium is an essential mineral that plays a role in the body’s water balance, muscle contraction and nerve transmission. It also helps your body synthesize protein and metabolize carbohydrates.
Here are some of the best foods for potassium.
Vegetables: spinach, kale and broccoli
Fruits: bananas and avocados
Dairy products: milk and yogurt
Fish: salmon, tuna and cod
Here are some of the best fruits for potassium and magnesium:
- Avocado: 1 cup = 809 mg of potassium and 11 mg of magnesium
- Banana: 1 medium = 579 mg of potassium and 15 mg of magnesium
- Spinach: 1 cup cooked = 944 mg of potassium and 90 mg of magnesium
- Sweet potato: 1 large = 572 mg of potassium and 80 mg of magnesium
- Tomato paste: 1 tbsp = 437 mg of potassium and 22 mg of magnesium
The food guide pyramid recommends consuming at least 4,700 milligrams of potassium daily. Potassium is an important electrolyte that helps to keep your body’s fluids in balance. It also helps regulate heart function and blood pressure.
Potassium is found in a wide variety of foods, including bananas, avocados, tomatoes, potatoes and white beans. Other high-potassium foods include cantaloupe, broccoli, grapefruit juice and orange juice.
If you need to increase your potassium intake because of a medical condition or medication use, talk with your doctor about ways to get more potassium in your diet.
- Avocados: 741 milligrams per cup
- Sweet potatoes: 588 milligrams per cup
- Dark leafy greens (spinach, kale, Swiss chard): 454 milligrams per cup
- Coconut water: 429 milligrams per cup
- Bananas: 422 milligrams per medium banana (about 7 inches long)