
Magnesium and potassium are two minerals that your body needs both to maintain a good muscular system and to strengthen bones. These minerals help maintain fluid balance, nerve transmissions, and totally healthy blood pressure. There are a number of foods rich in both magnesium and potassium which you should eat regularly in your daily diet to have good levels in your body of these minerals and avoid, in this way, future health problems.
What potassium is and what it is needed for
Potassium is an electrolyte mineral found in the blood. Our body is responsible for obtaining it mainly from some fruits and vegetables. It is in the small intestine where it is absorbed by 90% being the rest eliminated through urine. Its accumulation is high, in fact, it is the third most abundant mineral in the entire metabolism. Among its functions is the improvement of communication between the nerves of the muscles, the circulation of nutrients from the cells and the expulsion of waste from these.
In short, potassium helps:
+Produce proteins.
+Break down and take advantage of carbohydrates.
+Develop muscles and promote the growth of the body.
+Regulate the level of water in the body.
+Reduce the negative effects of sodium.
+Improve and regulate the cardiovascular system.
What magnesium is and what it is needed for
As with potassium, magnesium is also an essential mineral for the body. Its presence in the body is essential for everyone, but mainly for athletes and people with osteoporosis as it reduces tiredness and fatigue, contributes to electrolyte balance (avoiding cramps) and improves calcium absorption. Among its many benefits are the following:
+It helps the metabolism by making energy reach all cells and they can fulfill their multiple functions.
+It contributes to the normal functioning of the nervous system and muscles.
+It is necessary for the maintenance of bones.
+It is a natural tranquilizer that intervenes in nerve transmissions and keeps neurons active. It has a very powerful anti-stress effect.
+It promotes hormonal balance and is able to prevent and reduce menstrual cramps.
+It favors digestion and prevents constipation.
+Prevents diabetes by enabling the control of blood sugar levels.
Foods that are rich in potassium and magnesium that you should know
+Fruits and vegetables. Eating a wide variety of fruits and vegetables and including them in your daily diet can help you get the potassium and magnesium your body needs to meet your day-to-day needs. Examples of foods that can not be missing in your meal are: asparagus, bananas, avocados, green leafy vegetables such as spinach, broccoli or chard, melon, kiwi, tomatoes, potatoes or pumpkin.
All these products, in addition to being rich in potassium and magnesium, are an excellent source of vitamins, minerals and fiber. Try to eat two or three pieces of fruit a day and combine with a little vegetable.
+Nuts and legumes. Nuts such as almonds, walnuts or peanuts provide high amounts of magnesium and potassium to the body. However, as they are very caloric foods you should not overdo it and it is good that you only take just the right amount to maintain good levels of potassium and magnesium in the body.
Apart from nuts, legumes such as beans or lentils provide magnesium, potassium, minerals, fiber and highly healthy proteins for the body.
+Dairy products and animals. The consumption of certain dairy products such as milk, yogurt and cheese, is also another good way to increase potassium and magnesium levels in the body. If you are part of the people who do not tolerate dairy products, a good alternative is the intake of soy or almond milk which are also rich in these two minerals.
In addition, certain animal products such as eggs, turkey and chicken are also responsible for providing good doses of these nutrients. If you love fish and seafood, you should know that salmon, herring, mackerel, and sardines are great options for getting more magnesium and potassium.
+Cereals. Do not forget to include in your diet cereals such as brown rice, oatmeal or whole wheat bread. All of them are an excellent source of various vitamins and minerals such as potassium and magnesium. A good option is to include them in your daily breakfast and complement them with other products such as yogurt, dairy or drinks, vegetable yogurts or nuts.
If you take all these foods, your potassium and magnesium levels will be perfectly covered.
Weekly menu rich in potassium and magnesium
It is essential that we consume many foods rich in potassium and magnesium to meet the daily needs required by our body. The lack of them aggravates, among other things, fluid retention and hypertension. Below, we show you a weekly diet rich in potassium and magnesium. 100% recommended for those who have a deficit of these two minerals!
+MONDAY
Breakfast: porridge with banana + coffee with milk or vegetable drink.
Mid-morning: a handful of almonds.
Food: chicken rustidera with potatoes + cooked cabbage + seasonal fruit.
Mid-afternoon: and Greek ogur with pumpkin seeds.
Dinner: spinach puree + French omelette + seasonal fruit.
+TUESDAY
Breakfast: orange juice + coffee with milk or vegetable drink + turkey toast with guacamole.
Mid-morning: 1 handful of cashews.
Food: sea bream with potatoes and baked onion + seasonal fruit.
Mid-afternoon: a medlar.
Dinner: grilled tofu + baked sweet potato + cherry tomatoes + seasonal fruit.
+WEDNESDAY
Breakfast: whole meal rye bread toast with cottage cheese and tomato + coffee with milk or vegetable drink.
Mid-morning: a kiwi.
Food: beef fillet + cooked potato + mushrooms + seasonal fruit.
Mid-afternoon: a banana.
Dinner: grilled salmon + julienned vegetables + natural yogurt with red fruits.
+THURSDAY
Breakfast: whole meal bread toast with chicken strips and baby spinach + coffee with milk or vegetable drink.
Mid-morning: a custard apple.
Food: baked chicken + brown white rice + seasonal fruit.
Mid-afternoon: natural soy yogurt.
Dinner:s alteado of broccoli, pepper and egg + seasonal fruit.
+FRIDAY
Breakfast: porridge with a tablespoon of peanut butter and kiwi + coffee with milk or vegetable drink.
Mid-morning: handful of almonds.
Food: red lentil dhal with vegetables + seasonal fruit.
Mid-afternoon: a banana.
Dinner: baked cod + asparagus + seasonal fruit.
+SATURDAY
Breakfast: oatmeal pancakes with red fruits + coffee with milk or vegetable drink.
Mid-morning: a níscalo.
Food: grilled egg + green beans with tomato + seasonal fruit.
Mid-afternoon: whole meal bread toast with avocado and tomato.
Dinner: beef fillet with beet salad + plain yogurt.
+SUNDAY
Breakfast: banana + coffee with milk + toast of Serrano ham with tomato spread.
Mid-morning: a handful of nuts.
Food: chickpea stew with spinach and boiled egg + seasonal fruit.
Mid-afternoon: a banana.
Dinner: pumpkin stuffed with textured soy + seasonal fruit.
What do you think of this diet with foods rich in potassium and magnesium? Tell us your impressions in the comments!