News : Foods with potassium and magnesium

News :

Foods with potassium and magnesium

We are older to know the importance of vitamins and minerals for the proper functioning of our body, but many times we do not stop to think about the components of each food that we include in our diet. In the case of athletes, consume foods with potassium and magnesium, as well as other vitamins and minerals, it is of vital importance to maintain the proper functioning of the muscles and the heart, to give just a couple of examples.

Foods with potassium and magnesium for athletes

Although a balanced diet guarantees the necessary levels of both minerals, it is worth knowing what foods contain the highest amounts of potassium and magnesium.

Therefore, we have prepared a list for you to memorize what foods you should eat to increase your magnesium and potassium levels. Do not stay in the banana because there are many more!

What does a low level of potassium or magnesium imply?

The recommended daily intake of potassium amounts to 3-4 grams, while if we talk about magnesium it would be necessary to ingest 3500 mg daily in the case of men and 300 mg in the case of women.

Well, the symptoms that can appear when your body is not absorbing the necessary amounts of potassium and magnesium have to do with loss of appetite, muscle cramps, constipation, weakness and body fatigue, joint problems, muscle contractions and even fluid retention, among other things.

As for the functions of each one, potassium helps to produce proteins, build muscles, regulate the level of body water and improve cardiovascular health.

As for magnesium, it improves calcium absorption, contributes to the functioning of the nervous and muscular system, maintains bone health, promotes digestion, acts as a natural tranquilizer and keeps neurons active and, most importantly for sports people: it helps Bring energy to all cells.

List of foods rich in magnesium and potassium

Now that we know the benefits that each mineral brings and what are the dangers of having low levels of both, let's see what are the foods with potassium and magnesium that you should include in your diet.

Fruits and vegetables

Among foods rich in potassium stand out the banana, the orange, the tomato, the mushrooms, the chickpeas or the kiwi.

As for the magnesium, highlight the Nuts, cocoa, chard, brown rice or corn.

In general, all fruits and vegetables are a good source of potassium and magnesium, as well as other vitamins, minerals and fiber. Thus, you can include asparagus, avocados, green leafy vegetables such as spinach, broccoli or chard in your diet; Potatoes, squash and fruits such as melon or kiwi, for example.

Nuts and legumes

Although the hypocaloric diets are determined to remove these products from our diet, the truth is that the benefits of their intake are more than proven, in moderation, of course.

Nuts are an excellent source of potassium and magnesium. So, eat almonds, nuts or peanuts With certain limitations it is more than recommended.

And the same goes for legumes: we recommend eating lentils, which are also a good source of potassium, magnesium, protein and fiber. If you are in the middle of a diet to lose weight you can forget the stew recipes and consume them in salad, for example. Combine them with rice and you will improve the absorption of all its nutrients.

Dairy and animals

Did you know that potassium and magnesium are also found in milk?

Yes, even soy milk and other vegetable milks are rich in these minerals, so if you are allergic or lactose intolerant, you have no excuse. And if you're vegan, either.

On the other hand, animal products include a good amount of these nutrients. Eggs, turkey, chicken and blue fish such as the saloon, mackerel or sardines are a wise option if you are looking for foods with potassium and magnesium.


Almost everything integral includes both minerals, so you can consume oatmeal, brown rice, whole wheat bread and whole grain pasta in general. You can combine them with dairy and nuts at breakfast and you will be ingesting a good dose of magnesium and potassium as you get up.

What are you waiting for to modify your diet and increase the amount of potassium and magnesium you eat by combining all these foods rich in both minerals?

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