Which Vegetables Are High In Magnesium And Potassium?

Magnesium is a mineral naturally found in many foods,it plays an important role in keeping the body healthy. Magnesium is responsible for regulating muscle and nerve function, blood sugar levels and blood pressure, Like potassium, magnesium is essential for maintaining overall health. Read on to discover which vegetables are high in magnesium and potassium.

Which Vegetables Are High In Magnesium And Potassium?

S.No Size Description Magnesium Potassium
1 100 g Soybean 70% 1797 mg
2 100 g Pinto beans 44% 1393 mg
3 100 g Black turtle beans 40% 1500 mg
4 100 g Wheat 36% 431 mg
5 100 g Barley 33% 452 mg
6 100 g Adzuki beans 31% 1254 mg
7 100 g Corn 31% 287 mg
8 100 g Navy bean sprouts 25% 307 mg
9 100 g Mint 20% 569 mg
10 100 g Spinach 19% 558 mg
11 1pc Eggplant 16% 1049 mg
12 100 g Basil 16% 295 mg
13 1 medium Potato 12% 897 mg
14 100 g Parsley 12% 554 mg

Daily recommended intake amounts of magnesium

S.No Age Amount
1 0-6 month 30 mg
2 7-17 month 75 mg
3 1-3 years 80 mg
4 4-8 years 130 mg
5 9-13 years 240 mg
6 B 14-18 years 410 mg
7 G 14-18 years 360 mg
8 Men 400-420 mg
9 Women 310-320 mg
10 Pregnant teens 400 mg
11 Pregnant women 350 mg

Symptoms of magnesium deficiency

  • Weakness
  • Muscle cramps
  • Tremors
  • Nausea
  • Anxiety
  • High blood pressure
  • Type 2 diabetes
  • Dizziness
  • Fatigue
  • Poor memory
  • Confusion
  • Difficulty swallowing

Facts about magnesium and potassium

According to ancient-minerals.com,

  • Magnesium is the second most abundant positively charged intracellular (inside the cells) ion in the body. Other positively charged cations found in the body include calcium, sodium, and potassium. Negatively charged anions include phosphate and chloride.
  • The cells of a healthy heart contain ten times the amount of magnesium found in blood.
  • Roughly 75% of U.S. adults consume less than the recommended daily allowance (RDA) of magnesium.
  • Over three dozen prescription medications interfere with magnesium absorption and retention in the body, antibiotics, diuretics, allergy and asthma medications, and chemotherapy treatments.
  • A depletion of potassium from the body can lead to hypokalemia, which can be fatal.
  • Potassium is an electrolyte found in food that is essential for many body functions and maintaining overall good health.
  • Some medications and medical conditions can lower the amount of potassium in the body.

References

https://ods.od.nih.gov/

naturalsociety.com

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