Foods high in calcium, potassium & magnesium

Written by michald
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Foods high in calcium, potassium & magnesium
Calcium can be found in milk and cheese (Jupiterimages/Comstock/Getty Images)

Calcium, potassium and magnesium work together inside the body. It is important to find the right balance of each of these for optimal absorption. You may not have to take expensive supplements to get the proper amounts of calcium, magnesium and potassium, you may simply need to alter your diet. You might be surprised at how many foods contain rich amounts of calcium, magnesium or potassium.

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Foods rich in calcium

Foods such as milk, cheese and yogurt contain calcium. So do dark leafy vegetables. Kale, turnip greens, broccoli, brussel sprouts and cabbage are rich sources of calcium. Canned fish (with bones), such as salmon, sardines and mackerel are also good choices.

Foods containing potassium

Fruits rich in potassium include bananas, apricots, prunes, dates, cantaloupe, watermelon and strawberries. Foods such as salmon, beans, turkey and fish also contain potassium as do peas, greens, spinach and tomatoes. If you are consuming three of these items a day, you are probably getting enough potassium.

Foods high in magnesium

It is more difficult to get the proper daily amounts of magnesium through foods alone because fewer foods have high levels of magnesium. Almonds, cashews, pumpkin seeds and brazil nuts are some good choices. Barley, quinoa and whole wheat flour are others. Swiss chard, spinach and white and black beans are also important sources of magnesium.

Foods fortified with calcium

Foods such as almond milk, rice milk, soy milk, various kinds of juices, breads and cereals are often fortified with calcium and can easily be added to your daily diet.

Other sources of magnesium

It may be important to find other sources of magnesium, as calcium competes for magnesium in the body. Too much calcium means even less magnesium. Taking a daily supplement can be wise, or you can relax in a hot bath and get your magnesium too. Simply add 1 to 2 cups of Epsom salts to your bath at night and enjoy a restful night's sleep. Proper magnesium is essential to restful and restorative sleep.

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