Healthy Foods That are High in Magnesium and Potassium

Ask most folks to name a nutrient, and the answer will likely be protein, fiber, or even omega-3s. While all these compounds are important, essential electrolytes like potassium and magnesium are often overlooked despite their many health-boosting benefits.

According to the Orlando Clinical Research Center, “Magnesium and potassium are each vital to the health, strength, and functionality of your heart. When your body experiences a prolonged deficiency, you can experience an increased risk of hypertension, cardiovascular disease, or even heart attack.”

Sadly, most Americans don’t get enough of these minerals in their diets. It’s normal to turn to supplements to fill those gaps, but nutrients from a nutritious and balanced diet are generally safer, more potent, and easier for the body to absorb. Some foods may also pack other beneficial compounds like anthocyanins, flavanols, and tannins—not to mention the delicious flavors.

This isn’t to discourage supplementation; it can help you reach your nutritional goals, especially if you have a diagnosed deficiency. However, a diet-first approach is the ideal starting point for most people. With that in mind, let’s discuss why potassium and magnesium are vital for our health and which foods and beverages are loaded with these nutrients.

What are the Health Benefits of Magnesium?

Magnesium is one of the body’s electrolytes—minerals that carry an electric charge when dissolved in bodily fluids like blood. Magnesium, in particular, is involved in over 300 enzymatic reactions, from turning food into energy and regulating blood pressure to supporting healthy bones and improving muscle and cognitive function. With that many functions and responsibilities, you can understand why not having adequate amounts of magnesium in your diet could spell trouble for your health.

Let’s take a closer look at why a diet that’s rich in magnesium matters so much:

1. It may help lower blood pressure.

Studies show that if you have elevated blood pressure, you could see improvements after adding more magnesium to your diet. Specifically, a 2022 study in Frontiers in Nutrition suggests that magnesium may work alongside vitamin D to help regulate systolic blood pressure (the top number in a blood pressure reading).

Magnesium helps the blood vessels dilate and relax, thus improving blood flow and taking the load off your heart. The more relaxed the vessels, the easier the blood can flow, and the less force is required to pump the blood through the body. This may lower your risk of developing high blood pressure, heart disease, or stroke down the road.

It’s important to note, however, that research has been conflicting about whether magnesium plays a role in decreasing blood pressure in people with hypertension. According to the National Institutes of Health, the U.S. Food and Drug Administration (FDA) concluded that while there may be a benefit, the data are “inconsistent” and “inconclusive.”

2. May benefit heart function.

Beyond possibly lowering blood pressure, research suggests magnesium may help maintain a normal, steady heart rhythm. It regulates the heart’s electrical impulses and allows its muscles to relax after each contraction. Magnesium also reduces inflammation, prevents plaque calcification in the blood vessels, and regulates blood clotting, which are all vital for cardiovascular longevity.

Without enough magnesium, you’re at higher risk for heart arrhythmias, palpitations, or other electrical disturbances that could make your heart race, pound, or feel fluttery. Arrhythmias like atrial fibrillation can be particularly concerning if left unchecked. Ensuring you get adequate magnesium may help prevent them in the first place.

3. May support healthy sugar levels.

A magnesium deficiency is usually common in people with type 2 diabetes (T2D). A 2020 review of 41 studies found that people with the highest magnesium intake had a 22% lower risk of T2D than those with the lowest intake.

With uncontrolled diabetes or high glucose levels, the kidneys can’t absorb all the sugar in the blood, so they expel the excess through urine. The good news is that upping your magnesium intake could lower your risk of T2D by improving insulin resistance, a metabolic issue where your cells don’t respond appropriately to insulin.

Keep in mind, though, that if you are already living with T2D, consuming more magnesium doesn’t guarantee that your insulin sensitivity will improve, as studies examining the nutrient’s effects are small and have mixed results, per Medical News Today.

4. May help relieve stress and improve sleep.

You know the days when you feel wound up and can’t seem to shut your brain off? Well, magnesium might be able to help with that. It stimulates the activity of GABA, the primary inhibitory neurotransmitter in the brain, or “the brain’s calming agent.” This explains why magnesium is nicknamed the “chill-out mineral.”

When you have enough magnesium in your system, it can help you feel less stressed and anxious. It helps your mind and body shift into a more relaxed gear, which is especially helpful when you’re trying to wind down for bed.

5. Provides many other benefits.

A higher magnesium intake is also linked to better sleep, lower incidences of migraines, anxiety, and depression, and better calcium and potassium metabolism. It is also necessary for the formation and health of bones and teeth.

Now, let’s turn our attention to potassium.

What are the Health Benefits of Potassium?

Despite being the third most plentiful mineral in the body, the 2020-2025 Dietary Guidelines for Americans declare potassium a “dietary component of public health concern for the general U.S. population.” In simpler terms, it is severely under-consumed by most individuals. In fact, more than half of the U.S. population falls short of the National Academy of Medicine’s adequate intake of 3.4 grams for men and 2.6 grams for women.

Why does all this matter? Because a potassium-rich diet is linked to many powerful health benefits and may reduce the risk of several health problems. Let’s talk about it.

1. Helps balance fluids in the body.

Once inside the body, potassium serves as an electrolyte, which, as explained earlier, conducts electric charges to activate certain cell and nerve functions. This charge allows the nutrient (in this case, potassium) to perform many vital tasks.

For instance, potassium works in tandem with sodium to ensure a balance of fluids in and out of the cells, which is key for hydration. Potassium balances out the sodium (another essential electrolyte) released from the cells while the cells take in sodium. You can think of both minerals as the Beyonce and Jay-Z of hydration.

This mechanism helps prevent dehydration, reduces swelling, and even helps your kidneys filter your blood properly. When your fluid balance is off, you might feel bloated, dizzy, or have an irregular heartbeat.

2. Helps control high blood pressure and reduces stroke risk.

According to the American Heart Association, potassium can help reduce the effects of sodium on the heart and ease tension in blood vessel walls, thereby lowering blood pressure. Given the close link between hypertension and stroke, a diet high in potassium and low in sodium may decrease the risk of stroke.

3. Supports Healthy Bones

While calcium gets most of the credit for bone health, potassium plays an important supporting role. It helps neutralize acids that can leach calcium from your bones. Studies (like this one) have shown that people who eat lots of potassium-rich fruits and veggies tend to have stronger bones and are less likely to get osteoporosis as they age.

4. Aids in Digestion and Regularity

Potassium helps your digestive system work smoothly. It’s needed for proper muscle contractions in your digestive tract, keeping things moving. This can help prevent constipation and make your bathroom visits more regular. Plus, it helps your body absorb nutrients from the food you eat more effectively, according to MedlinePlus.

5. Powers Your Nervous System as An Electrolyte.

Like magnesium, potassium is an electrolyte. It’s tasked with everything from maintaining water distribution in your body to working with sodium to regulate blood volume, which plays a huge role in blood pressure. Skimp on either mineral, and you’ll most likely see your blood pressure increase. And as you probably know, high blood pressure is a well-known precursor to heart disease and dementia. Potassium deficiency may also cause more calcium to be released into urine, which raises the risk of kidney stone formation.

You can’t go wrong getting enough potassium and magnesium in your diet; as discussed earlier, there are plenty of fantastic benefits to doing so. Now, let’s see which foods are jam-packed with these essential nutrients.

Foods High in Magnesium and Potassium

Here’s the plan: we’ll list all the foods rich in each electrolyte, then dive into those loaded with both. Deal? Okay, let’s do it.

Magnesium-Rich Foods

Dark leafy greens are your best friends if you want to smash your daily magnesium requirement (400–420 mg for men and 310–320 mg for women). They contain a natural compound called chlorophyll (what gives them their green color)—and magnesium is right at the heart of it.

Nuts, seeds, and some grains also have a good amount of magnesium, but there’s a catch: the phytic acid in them can make it harder for your body to absorb the magnesium. So, the magnesium from those leafy greens is actually easier for your body to use.

Some top magnesium-rich foods include:

• Pumpkin seeds (190 mg per ¼ cup)
• Spinach (157 mg per cup)
• Swiss chard (151 mg per cup)
• Black beans (120 mg per cup)
• Sunflower seeds (114 mg per cup)
• Edamame (100 mg per cup)
• Beet greens (98 mg per cup)
• Brown rice (84 mg per cup)
• Soymilk (61 mg per cup)
• Avocado, cubed (44 mg per cup)
• Summer squash (43 mg per cup)
• Baked potato (43 mg per 3 ounces)
• Broccoli (24 mg per cup)

Potassium-Rich Foods

When it comes to potassium, you’ve also got lots of food options. Fruits, veggies, and meats are excellent sources.

Some foods loaded with potassium include:

• Dried apricots (2,202 mg per cup)
• Lentils (731 mg per cup)
• Avocado (690 mg per avocado)
• Salmon (624 mg per 6-ounce filet)
• Potato (610 mg per medium potato)
• Cantaloupe (428 mg per cup)
• Banana (422 mg per banana)
• 1% milk (366 mg per cup)
• Chicken breast (332 mg per 3 ounces)
• Beef (315 mg per 3 ounces)
• Tomato (292 mg per tomato)
• Spinach (271 mg per cup)
• Asparagus (271 mg per cup)

Foods Loaded with Both Magnesium and Potassium

If you’re looking for foods that give you a two-for-one deal on magnesium and potassium, a couple can help bump up these essential minerals in your diet. Spinach is the go-to as it packs lots of magnesium and potassium. Don’t forget fruits (apples, avocado, banana), legumes, meat and fish (beef, chicken, salmon), and starchy vegetables like carrots, potatoes, and yams.

How to Tell If You Need More Magnesium and Potassium in Your Diet

Watch for symptoms.

Figuring out your magnesium and potassium status isn’t always straightforward, but your body often gives clues. If you’re feeling exhausted, experiencing muscle cramps, or noticing changes in your mood, these could be signs you’re low on magnesium. For potassium, watch out for muscle weakness, fatigue, constipation, or dizziness.

Please note: Many things can trigger these symptoms, so they don’t automatically mean you’re deficient in these minerals. Furthermore, magnesium and potassium deficiencies often present asymptomatically (showing no noticeable symptoms, especially in the early stages of deficiency).

Track your meals.

If you’re concerned about your magnesium and potassium levels, start by paying attention to the nutritional value of your food. You could try tracking your meals using a food diary app for a week or two. Many mobile apps allow you to log your meals and use the input to determine how much magnesium and potassium you’re getting from your diet.

Talk to your doctor.

It’s also a good idea to have a chat with your doctor. They can order blood tests to check your nutrient levels, which is particularly important for potassium as both high and low levels can be risky for your health. Bear in mind, though, that blood electrolyte levels don’t always reflect nutrition status. That’s because when your blood electrolytes are low, the body pulls them from the bone to normalize the serum levels—which can impact bone health.

The takeaway is that a blood test won’t tell if you are electrolyte deficient, but your body will notice it sooner or later.

How to Get Enough Magnesium and Potassium

The ideal way to correct a low magnesium or potassium blood level is to consume plenty of foods packed with these nutrients. Again, green veggies are an excellent source of both, so fill up your plate with foods like spinach, chard, and kale, and you’ll be well on your way.

One caveat, though—even if you’re eating tons of these super-healthy foods, you might still not reach your daily targets for magnesium and potassium. Luckily, supplements can help make up for these shortfalls. For instance, each stick of Lido’s zero-sugar hydrating electrolyte mixes contains 60 mg of magnesium and 200 mg of potassium. This helps supplement what you get from your diet and help you feel and function your best.

The important thing is to make sure you’re getting enough of these minerals one way or another. When you do, you’ll likely feel better overall. You might have more energy, and your body will probably work better.