Nov 22, 2011 | By
Magnesium, potassium and calcium all play vital roles in the body. Magnesium aids in bone mineralization, protein synthesis, enzyme activity, muscle contraction and immunity. Potassium is an electrolyte and acts as an electrically conducive medium that activates muscles and neurons. Two main roles calcium has are the mineralization of bones and teeth, giving them their strength and hardness, and aiding in muscle contraction and relaxation. Other areas that calcium plays a part in include immunity, blood pressure, nerves and blood clotting. To get sufficient amounts of these minerals, consume a well-balanced diet of legumes, vegetables (especially greens) and milk products.
LEGUMES
Legumes contain all three minerals plus vitamins, fiber and amino acids that are essential to the body. Legumes that contain high amounts of calcium, magnesium and potassium include adzuki beans, black beans, garbanzo beans, kidney beans, great northern beans, lentils, navy beans and soybeans. The American Heart Association recommends consuming four to five servings per week of legumes, seeds and nuts if following a 2,000-calorie-per-day diet. If following a 1,600-calorie-per-day diet, the group recommends three to five servings per week.
VEGETABLES
Vegetables are nutrient-dense foods. Nutrient-dense foods contain a high amount of nutrients per calorie of food consumed. Vegetables contain vitamins, fiber, antioxidants and other minerals as well as potassium, magnesium and calcium. Greens that are high in magnesium, potassium and calcium include broccoli, artichoke, potatoes, beet greens, cooked bok choy, carrot juice, cooked Swiss chard, kale, luffa, okra, spinach, sweet potatoes, sun-dried tomatoes and turnip greens. The American Heart Association recommends consuming four to five servings per day if you are eating 2000 calories, or three to four servings per day for a 1,600-calorie diet.
DAIRY
Dairy is an especially rich source of calcium. Legumes and vegetables tend to contain more magnesium and potassium than do dairy products, but dairy tends to contain more calcium. Dairy products also give the body vitamins, amino acids and other minerals. Dairy products rich in potassium, calcium and magnesium include cheddar cheese, Parmesan cheese, ricotta cheese, cottage cheese, sour cream, sweet cream, goat milk, cow milk, kefir and yogurt. The American Heart Association suggests consuming two to three servings of low- or no-fat diary products per day.
Read more: http://www.livestrong.com/article/70088-list-foods-rich-magnesium-potassium/#ixzz2JOO1g9hT
