Healthy Foods and Vitamins

Where are Magnesium and Potassium Found

Food Sources of Magnesium

There are a group of foods rich in magnesium, which help meet its daily needs, and among these foods we mention the following:

Where are magnesium and potassium found

  • Legumes: Legumes, such as lentils, beans, chickpeas, peas, and soybeans, are foods rich in many nutrients, including magnesium.
  • Leafy vegetables: Many leafy vegetables, such as spinach, collard greens, kale, kale leaves, and mustard leaves, contain large amounts of magnesium. For example, one cup of cooked spinach contains 157 milligrams of magnesium, which meets 39% of the recommended daily value for magnesium.
  • Dark chocolate: Dark chocolate is rich in magnesium. One serving weighing 28 grams contains 64 milligrams of magnesium,
  • equivalent to 16% of the recommended daily value.
  • Avocado: A medium avocado contains 58 milligrams of magnesium, equivalent to 15% of the recommended daily value.
  • Bananas: One large banana contains 37 milligrams of magnesium, which is 9% of the recommended daily value.
  • Other sources: such as whole grains such as wheat, oats, barley, buckwheat, and quinoa , and seeds such as pumpkin seeds, flax, and chia, in addition to fatty fish such as salmon, mackerel, and halibut.

Food Sources of potassium

We mention in the following points foods high in potassium content:

  • Potatoes: All types of potatoes, whether sweet, white, or red, are a great source of potassium.
  • Beans: such as white and red beans (Kidney beans), in addition to pinto beans (in English: Pinto bean).
  • Avocado: Avocado is rich in potassium, as one seed contains 975 milligrams of potassium.
  • Dried fruits: such as apricots, figs, peaches, and raisins. It should be noted that it is best to look for unsweetened types of dried fruits to avoid added sugar.
  • Other sources: such as fish such as wild salmon, halibut, flounder, trout, and some types of tuna, as well as seafood, red meat, chicken, and turkey, in addition to milk and yogurt.

The Importance of Magnesium and Potassium for the Body

Both magnesium and potassium are two of the main minerals for the body. Magnesium contributes to maintaining normal nerve and muscle functions, keeping bones strong, and regulating heartbeats.

It also supports a healthy immune system, in addition to helping regulate blood sugar levels, and producing energy and protein. As for potassium , it helps balance body fluids and pH.

This is important for regulating normal blood pressure, in addition to its role in the functions of the nervous system and brain, and normal muscle growth.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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