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Magnesium & Potassium

Get High Magnesium & Potassium | List Of Food Update to 2021

by The Alpha Vegan

Potassium and magnesium are often linked to additional supplements and given to patients who are taking diuretics,
along with it is perfect for all of us to take them daily.

People can take potassium and Magnesium supplements directly after they have meals.

If you got those supplements from the doctor, read and follow the label carefully to know suitable doses for you
according to which medicines you are prescribed and based on how your condition is.

Why Magnesium & Potassium are needed in our body?

Like other vitamins and minerals like calcium and sodium,
Potassium and magnesium are minerals that can be found in certain whole foods and store-bought food supplements.

If you are taking certain medications, your doctor may bring you supplements with magnesium and potassium.
even if it’s not the case, you can still consume and enjoy fruits full of magnesium and potassium.

The Health Benefits of Potassium

Potassium is a needed mineral for the human body.
It helps to flex our muscles and support them to work well in our daily work and even at the gym.
it also supports healthy blood pressure in two different ways, including:

  • Curing the kidney diseases or potential risk of kidney diseases, will remove excess sodium from your body and let it out through your urine.
  • By consuming enough potassium, it will help you to prevent yourself from the risk of high blood pressure by loosening up the blood vessels.

List Of Food Sources With High Potassium

There are many foods that contain potassium.

So to make thing easier for you guys I made a list of foods that have high potassium in them:

Group of fruit juice with high potassium

  • Orange juice
  • Grapefruit juice
  • Apricot juice
  • Tomato juice
  • Prune juice

Group of vegetables and fruits with high potassium

  • potatoes
  • Sweet potatoes
  • zucchini
  • mushrooms
  • Pumpkins
  • leafy greens
  • cooked spinach
  • Cooked broccoli
  • Peas
  • Bananas, oranges, honeydew, grapefruits, cantaloupe
  • Any dried fruits including prunes, dates, and raisin

Group of beans and legumes with high potassium

  • Lima beans
  • Kidney beans
  • Soybeans
  • Lentils
  • Pinto beans

Other groups of foods with high potassium

  • Whole – wheat bread
  • Whole – wheat pasta
  • Salt
  • Bran cereal
  • Any kind of Nuts
  • Molasses
  • Brown rice

How Much Potassium Do You Need In A Day?

Average people should consume at least 4,700mg of potassium every day.

However, if you are suffering from kidney disease,
you might need a different portion by consuming less than average people should.

If the kidneys couldn’t work well, consuming too much potassium will not be good for your body as it could be stored still.
In this case, it will cause muscle and nerve problems.

It is better to consult with your doctor and knowing the suitable potassium need according to your need.

Potassium deficiency

Some people may not pay enough attention to their daily potassium intake.
However, though it is one of the most essential minerals for the human body, your body will rarely experience potassium deficiency and it happens naturally.

Potassium deficiency will happen when your body loses too many fluids.
To acknowledge that your body won’t have enough potassium, it will show some signs if it experiences potassium deficiency as follows:

  • fatigue
  • some muscle problems such as aches, stiffness, cramps, numbness, and tingles
  • having difficulty in breathing
  • digestive symptoms
  • mood swings
  • heart palpitations

Therefore if your body shows those signs, please visit your doctor as it may lead to suffering from some serious health problems in the future.

You can begin to feed yourself with some potassium-rich foods as mentioned before that you can find near your place.

The Health Benefits of Magnesium

Like potassium, magnesium is another essential mineral that is needed for our body.
It is mostly stored in the bones and plays a big role in over 300 metabolic reactions in the human body.

Having an inadequate amount of magnesium may disturb the bloodstream circulation which leads to some important body processes concerning:

  • Cardiac function
  • Cells stabilization
  • Bone metabolism
  • Protein synthesis
  • DNA synthesis
  • The trouble with blood pressure
  • Glucose and insulin level
  • The conduction between muscles and nerves

List Of Food Sources With High Magnesium

Here is the listed form of high magnesium food sources:

  • Tofu
  • almonds
  • peanuts
  • cashews
  • soymilk
  • legumes including soybeans, peas, chickpeas, lentils, and beans
  • Leafy greens including spinach, kale, turnip greens, collard greens, and mustard greens
  • avocado
  • baked potato
  • banana
  • whole wheat bread
  • whole-grain cereal
  • Dark chocolate

How Much Magnesium Do You Need In A Day?

An average person might need to consume 310 to 320 mg of magnesium for adult females and consume 400 to 420 mg of magnesium for adult males.

Furthermore, you can visit the USDA (U.S. Department of Agriculture) that has a nutrient database website that allows you to see the comprehensive list of foods and their portions with their magnesium contents.

Magnesium deficiency

Because magnesium is an essential mineral for our body, you will experience some unpleasant signs if you don’t get enough magnesium intake.

Here are the symptoms:

  • nauseous
  • fatigue
  • vomit
  • weakness
  • numbness
  • muscle cramps and contraction
  • coronary spasm
  • abnormal heart rate
  • tingling

Do Magnesium & Potassium supplements have side effects?

Feeding adequate minerals including magnesium and potassium for your body is a must in order to make it function properly.

However, do consuming foods with magnesium and potassium can also have side effects on our overall health?

For potassium supplement intake, it is generally safe for people with all health conditions, including people who are suffering from diseases or for pregnant and breastfeeding women.

Remember to not taking too much potassium especially during pregnancy and breastfeeding.

Meanwhile for magnesium supplement intake, taking it in normal doses are safe for most adult people.
But if you are taking it too much, it will unsafe for you, hence it is suggested to take it according to your daily need.

The further guideline to take Magnesium & Potassium according to your need

The suggested daily intake for potassium is 4,700mg daily, while for magnesium is 400 to 420mg for men and 310 to 320mg for women.

However, if you are having some diseases, you need to see your doctor and have your blood pressure checked first.
The doctor will give you the suggested daily intake of potassium and magnesium that are suitable for you.


Magnesium and potassium are two essential minerals that are needed in our body.

Your body will react differently if you don’t consume your daily need for magnesium and potassium.

Thankfully, as a vegan, we have so many options of yummy food ingredients that will meet your daily magnesium and potassium need.

If you liked this article I recommend you read also – Why Chia Seeds Are Good for You?

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