Magnesium & Potassium Levels in Food

Magnesium and potassium are two elements belonging to a class of micronutrients known as major or macro minerals because they are required by our bodies in quantities greater than 100 milligrams (mg) per day. Both magnesium and potassium play a role in essential bodily functions, including muscle contraction and relaxation, energy metabolism, and blood pressure regulation. According to the American Dietetic Association, we need 300-400 mg daily of magnesium and up to 4,700 mg daily of potassium.

Magnesium Levels

• Cooked spinach is a good source of dietary magnesium.

  Rich dietary sources of magnesium include green leafy vegetables, beans, nuts and seafood. The following are examples of good magnesium sources, according to the U.S. Department of Agriculture: 5.6 ounces halibut, 170mg; ½ cup cooked spinach, 81 mg; ½ cup cooked black beans, 60 mg; one cup plain yogurt, ¼ cup of cashews, 91 mg; and 7 oz. potato, 57 mg.

Potassium Levels

• Bananas are one source of dietary potassium.

  Rich dietary sources of potassium include fresh fruits, vegetables, meat, and milk. The following examples provide good sources of potassium, according to the USDA: 5.5 oz., salmon, 581 mg, 1 cup beets, 519 mg; 5 oz. potato, 515 mg, one banana (422 mg), ½ cup avocado (432 mg), 1 cup orange juice, 496 mg, and 1cup broccoli, 476 mg.

Deficiency

• To ensure an adequate intake of magnesium and potassium, consume a diet rich in fruits and vegetables.

  Magnesium deficiency can cause weakness, confusion, difficulty swallowing, and convulsions. Potassium deficiency can cause muscle weakness, paralysis, heart beat disruption, loss of appetite, and confusion. Make sure your diet is adequate in magnesium and potassium by consuming a wide variety of fresh fruits, vegetables, whole grains, legumes, nuts, and lean proteins.

Toxicity

• Food can provide most needed nutrients. Supplements must be taken with caution.

  When it comes to minerals, more is definitely not better. Magnesium toxicity can cause diarrhea, acid-base imbalance, and dehydration. Potassium toxicity can cause muscle weakness, vomiting, and fatal heart irregularities. When food is the source of these micronutrients, toxic levels are extremely rare.

Warning

• Individuals diagnosed with renal disease must closely monitor their intake of magnesium and potassium.

  It is essential to monitor the intake of potassium, magnesium, and other minerals for individuals diagnosed with renal (kidney) disease. Consult your doctor or registered dietitian to develop a diet plan that is both compatible with your health condition and adequate in magnesium and potassium.