Foods high in potassium and magnesium

Among the elements indicated in the periodic table, potassium and magnesium are of particular importance. These substances support cardiovascular health. Foods rich in potassium and magnesium should be included in the daily diet. They contribute to the maintenance of health and wellness.

Where and what foods contain potassium and magnesium

K and Mg are important components that ensure the correct functioning of the PSS (cardiac conduction system). It is called the following functions:

• automatism, implying the ability of the heart muscle to contract and be excited without the participation of an external stimulus;
• conduction, indicating the ability to deliver impulses to the atria, as well as the ventricles;
• excitability, which is understood as the property to respond to various factors of irritation.

Adequate work of the heart and blood vessels is ensured by the supply of necessary substances along with food. The following foods are rich in potassium:

• dried fruits (dried apricots, raisins);
• nuts (peanuts, cashews, hazelnuts, almonds);
• fruits (grapes, bananas, citrus fruits);
• vegetables (potatoes, spinach, tomatoes, pumpkin);
• mushrooms;
• legumes and cereals (buckwheat, beans, oatmeal).

Potassium in combination with magnesium supports internal hemostasis, in particular the stability of the so-called electrical potential on the surface of cell membranes and nerves. These elements provide muscle contraction, both cardiac and skeletal. Thanks to the substances, an adequate blood supply is carried out.

Potassium has the following functions:

• participation in maintaining the vital activity of cells and the metabolism of fats, proteins and carbohydrates;
• maintaining water and electrolyte balance;
• promoting the transmission of nerve impulses;
• pressure regulation.

Significant concentrations of magnesium are found in the following foods:

• nuts (peanuts, hazelnuts, pistachios, walnuts and pine nuts);
• fruits (apricots, watermelon, citrus fruits);
• vegetables (tomatoes, pumpkin, potatoes);
• legumes and cereals, buckwheat, beans);
• lactic acid products;
• seaweed;
• black chocolate.

The main functions of magnesium include:

• protection of the walls of the arteries;
• slowing down the accumulation of cholesterol and preventing blood clots;
• thinning blood;
• strengthening the nervous system;
• prevention of stress.

To prevent a deficiency of important substances, you need to eat foods high in magnesium and potassium. The daily intake of the body is:

• K - from 2.5 to 4.5 mg;
• Mg - 350 to 550 mg.

An increase in the need for these elements is observed in the following cases:

• pathologies of the gastrointestinal tract (gastritis, ulcer, enteritis);
• intense physical activity;
• chronic stress;
• acute coronary syndrome.

Against the background of a lack of potassium, chest pains, tachycardia, increased pressure are observed, which have the following reasons:

• blockades and other breakdowns of the rhythm;
• increased blood viscosity;
• decreased tone, as well as vascular elasticity;
• the growth of atherosclerotic plaques;
• dystrophy of the heart muscle.

Often, eating foods rich in potassium and magnesium does not cause an overdose of important elements. This usually occurs against the background of kidney pathologies, endocrine disorders, and drug abuse. An excess of substances provokes serious changes in the functioning of the nervous and cardiovascular systems.

Potassium Magnesium Food Table

Useful items contain different names. When compiling a daily diet, the presence of potassium and magnesium in plant and animal sources should be considered.

Top 10 potassium and magnesium-rich foods for heart and cramps

Proper nutrition helps to prevent deficiencies of essential elements for health. The list of foods containing potassium and magnesium includes various names.

Fatty fish

Nutritionists recommend including in the diet:

• mackerel;
• sardines;
• salmon.

Regular consumption of fatty fish reduces the risk of cholesterol plaque formation and clogged arteries. This promotes normal blood flow.

The inclusion of fatty fish, rich in Omega-3 and other beneficial substances, helps prevent the development of heart pathologies

Tomatoes

Tomatoes are a source of lycopene, potassium, and magnesium. Nutrients have a positive effect on the arteries, helping to strengthen them. If you eat tomatoes on a regular basis, you can normalize your heart rate.

Tomatoes contain antioxidants that destroy free radicals

Nuts

These are foods high in potassium and magnesium. Benefits for the body bring:

• almond;
• hazelnut;
• pistachios;
• walnuts and pine nuts.

These names are rich in EFAs (unsaturated fatty acids), as well as phytosterols, tocopherol. They have a beneficial effect on the vascular walls.

Nuts help to normalize the heart rate, reduce the level of bad cholesterol

Oatmeal

Cereals are rich in valuable fiber. The substance removes harmful cholesterol. The inclusion of oatmeal in the diet helps to reduce the risk of atherosclerotic plaque formation in the vascular region.

Preference should be given to natural oatmeal that does not contain artificial additives

Garlic

This product contains potassium and magnesium. The elements normalize the state of the vascular wall and reduce pressure in hypertension. Garlic also contains:

• manganese;
• ascorbic acid;
• B vitamins.

Eating a vegetable in a chopped form helps to activate volatile allicin, which relaxes the walls of blood vessels by eliminating spasm.

The presence of garlic in the diet helps to reduce the load on the heart muscle

Legumes

These are foods that are high in potassium and magnesium. Valuable vegetable proteins include:

• chickpeas;
• beans;
• peas;
• lentils.

The indicated names contain:

• fiber;
• amino acids;
• folic acid.

Legumes help minimize the concentration of bad cholesterol due to the lack of corresponding fats

Dark chocolate

Some foods contain more potassium and magnesium. They also include dark chocolate.The beneficial effect is manifested in the normalization of pressure and prevention of the development of inflammation.

Chocolate should be consumed in limited quantities due to its high calorie content

Green tea

Among the foods rich in magnesium and potassium, including for children, this drink is called. Drinking green tea increases the lumen of the arteries and reduces the risk of thrombosis. Cleansing the body of harmful cholesterol is essential.

Green tea helps cleanse blood vessels

Apples

The fruits are a source of flavonoids. These substances prevent the development of ischemic heart disease and other pathologies of the circulatory system.

Using apples as a dessert helps prevent blood clots

Citrus

These fruits contain significant amounts of ascorbic acid. Vitamin C has a beneficial effect on the state of the cardiovascular system. The source of potassium and magnesium in foods is lemon. It also includes zinc, phosphorus, and iron.

Lemon and other citrus fruits cleanse blood vessels due to the presence of valuable acids

Conclusion

Foods rich in potassium and magnesium should be included on the menu on an ongoing basis. Their use strengthens the vascular walls, prevents seizures. These elements are also important for the nervous system and a good psycho-emotional state.