Best Foods for Improving Magnesium and Potassium Levels, Benefits & Importance

When we talk about health and healthy eating, our mind usually goes to macronutrients, i.e., protein, carbs and fats. But what we often fail to realise is that micronutrients (vitamins and minerals required in small amounts in our bodies) are just as important to maintain a healthy mind and body.  

Two of these micros are magnesium and potassium, both vital minerals that are key to overall health. Where magnesium supports our muscle and nerve function, heart health, and bone strength, potassium helps regulate blood pressure, muscle function, and fluid balance. 

A magnesium deficiency leads to muscle cramps, fatigue, irregular heart rhythms, and anxiety, while potassium deficiency may cause muscle weakness, cramps, irregular heartbeat, and high blood pressure.

Despite their importance, many individuals do not intake sufficient amounts of magnesium and potassium in their everyday meals, which ultimately results in the outcomes mentioned above. The solution is simple: eat foods rich in magnesium and potassium. 

In this blog, we’ve shared long lists of foods for magnesium and potassium so you can stay on top of your health!

Table of Contents

1. The Importance of Magnesium & Potassium In Our Diets
2. What Food Is Highest In Magnesium? Magnesium-Rich Foods You Should Add to Your Diet
3. Essential Potassium-Rich Foods for Wellness
4. How Can I Quickly Raise My Magnesium Levels?
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References 

The Importance of Magnesium & Potassium In Our Diets

To understand the importance of these minerals, we must learn what they do for our bodies:

Also Read: 25 Heart-Healthy Foods to Nourish Your Health And Satisfy Your Taste Buds

What Food Is Highest In Magnesium? Magnesium-Rich Foods You Should Add to Your Diet

Here are some of the best sources of magnesium:

Also Read: Fuel Your Workout With These 7 Top Foods For Muscle Recovery And Growth

Essential Potassium-Rich Foods for Wellness

Here are some of the best options for potassium-rich foods:

Also Read: Control Your BP With These 5 Best Morning Drinks For High Blood Pressure + What To Avoid

How Can I Quickly Raise My Magnesium Levels?

To quickly raise your magnesium levels, try these simple steps:

1. Eat Magnesium-Rich Foods: Add foods like almonds, spinach, pumpkin seeds, quinoa, and dark chocolate to your meals.
    
2. Take a Supplement: Magnesium citrate or glycinate supplements are great options that your body absorbs well.
    
3. Apply Magnesium Oil or Epsom Salt: You can use magnesium oil on your skin or take an Epsom salt bath for fast absorption.
    
4. Drink Mineral Water: Some mineral waters are packed with magnesium, so swap your regular water for one of those.
    
5. Cut Back on Caffeine and Alcohol: These can deplete magnesium in your body, so reducing them can help you retain more.

Also Read: Best Low-Potassium Foods To Prevent Heart & Kidney Issues (And High-Potassium Options to Avoid!)

Dietitian’s Recommendation

To achieve optimal magnesium and potassium levels, you should prioritise whole, nutrient-rich foods, especially the ones listed in this blog. Begin your morning with a smoothie made of spinach, banana, and yoghurt for a nutrient boost. Incorporate quinoa, beans, lentils, and avocado into your meals to ensure a consistent intake of magnesium and potassium. 

You can snack on almonds, sweet potatoes, oranges, pumpkin seeds, and dark chocolate. Hydrate yourself with coconut water, known for its high potassium content. 

Dt. Akshata Gandevikar

The Final Say

Magnesium and potassium are both crucial for sustaining good health, but many of us fail to see their importance and obtain sufficient amounts from our diets. However, the solution to that is simple: all you need to do is include the nutrient-dense foods that we’ve shared above (such as leafy greens, nuts, legumes, and avocados) to ensure your body gets the required amounts of these essential minerals. 

Adding these healthy foods can result in enhanced energy levels, improved cardiovascular health, and healthier muscles. 

FAQs

1. What foods are rich in magnesium, potassium and calcium?

Foods rich in magnesium include spinach, almonds, pumpkin seeds, and dark chocolate. For potassium, eat bananas, avocados, sweet potatoes, and beans. Calcium-rich foods include dairy products (milk, cheese, yoghurt), leafy greens (kale, bok choy), almonds, and sesame seeds. These minerals support muscle function, heart health, and bone strength.

2. What are the symptoms of magnesium and potassium deficiency?

Low magnesium may cause muscle cramps, fatigue, and anxiety. Potassium deficiency may lead to weakness, irregular heartbeat, and high blood pressure. Both minerals are essential for nerve function and muscle contractions. 

3. How does cooking affect magnesium and potassium levels in food?

Boiling vegetables can reduce potassium and magnesium content, as these minerals leech out into the water. Steaming or roasting, on the other hand, helps retain these nutrients. 

References

• https://www.medicalnewstoday.com/articles/electrolytes-food
• https://www.webmd.com/diet/foods-high-in-electrolytes
• https://www.webmd.com/diet/foods-high-in-magnesium
• https://www.healthdirect.gov.au/foods-high-in-magnesium
• https://www.prevention.com/food-nutrition/a63237886/foods-high-in-potassium/
• https://welltech.com/content/foods-high-in-magnesium-and-potassium/

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.