There’s been a lot of research showing that we’re not meeting our daily requirements of the minerals magnesium and potassium, which is a problem because of all the vital bodily functions they’re involved in.
To name a few benefits, both potassium and magnesium are involved in the following functions:
- proper contraction and relaxation of muscles
- lowering blood pressure
- keeping our bones strong and healthy
- Preventing heart disease
One reason that we’re not getting enough of both these minerals is because of the fact that we’re eating less whole foods high in these minerals and eating more processed foods that lack these minerals but that also deplete them.
The bottom line is we have to eat more of these minerals to be healthy. To make it easy for you, I’ve provided a list of the top food sources of both magnesium and potassium.
How much should you get in a day? It varies for both males and females, here’s the breakdown:
- Males should aim for 400-420 mg
- Adult females about 310-320 mg
- Pregnant females 350-360 mg daily
- Breastfeeding females 310-320 mg
Here are 9 foods rich in magnesium:
- Lima and black beans
- Swiss chard
- Dark Chocolate
- Pumpkin seeds
- Acorn Squash
How much should you get in a day? Between 3,500–4,700 mg.
Here are 10 foods rich in potassium:
- White Beans
- Spinach and Kale
- Potatoes and Sweet potatoes
- Coconut water
How about supplementation? If you’re an athlete, very active like I am or experiencing a lot of stress I’d recommend you supplement with magnesium. I’ve regularly used CALM by natural vitality and ZMA (Zinc, Magnesium and Vitamin B6 combo). I’m currently using ONEBRAND’s ZMA because of its commitment to purity and clean ingredients.
By eating a variety of whole foods and supplementing when appropriate, you’ll be getting a whole host of vitamins, mineral and anti-oxidants while upping these two very important minerals. There’s a lot to choose from so eat up!