List of foods that are rich in magnesium, potassium and calcium

Nuts and seeds are good sources of magnesium, calcium and potassium. Save Comstock / Stockbyte / Getty Images

Magnesium, potassium and calcium are minerals that your body needs to maintain strong bones and normal muscle function. Are all electrolytes or minerals that conduct electrical impulses in the body. These minerals help maintain fluid balance, nerve transmissions and healthy blood pressure. Magnesium also helps carry both calcium and potassium across cell membranes. Eating certain foods can help you meet your needs for all three of these essential minerals.

Nuts and seeds

According to the U.S. Department of Agriculture, some nuts and seeds contain potassium, magnesium and calcium. Eating dried pumpkin seeds, almonds, cashews and pistachios increases the intake of these minerals. Sesame seeds, which are higher in calcium, can be added to bread, biscuits, seafood dishes or tahini sauce. Brazil nuts come from the Amazon in South America and are a good source of these minerals. Look them in sections bulk or as part of mixed mixtures of nuts. Add chia seed, a small seed gray-brown, oats, cereals, baked food or drinks is another way to get these minerals.

Legume Varieties

Some vegetables are good sources of calcium, magnesium and potassium. Soybeans and products made from them, such as tofu, soy milk and soy yogurt, provide the three minerals. Versions fortified soy products also contain additional calcium. White beans, beans, beans, northern beans, pinto beans and black beans are other options. Add these beans chili, soups, burritos or tacos. O covers a bean salad for fiber, protein, and minerals.

whole grains

Add more of certain cereals to your diet also helps to get more calcium, magnesium and potassium. Teff, a small grain amaranth and quinoa Ethiopia and two grains slightly nutty flavor of South America, are among the highest of the three nutrients. Rice, oats, barley, wheat and spelled are other good sources. Eat these foods cooked dishes or look like food made from these grains.

Fruits and vegetables

Eating more of certain fruits and vegetables helps meet your daily requirements of these nutrients. Rhubarb, figs, currants, avocados and oranges are good fruit choices. Drink more grapefruit juice, orange or pineapple. Eat dried fruits such as prunes, raisins, peaches, apricots and dates, also increases your consumption. Tomatoes, potatoes, carrots, radishes and garlic are good vegetables to eat more. The leafy green vegetables such as beet leaves, spinach, chard and turnips, provided, magnesium, calcium and potassium.

dairy and animal prodctos

Dairy products like milk, yogurt and cheese are another good way to increase your intake of all three nutrients. If you can not tolerate dairy products, alternative products such as soy milk and almonds are good sources too. Certain products of animal origin, such as eggs, turkey and chicken provide these three minerals. If you prefer seafood, salmon, bass, herring, mackerel and sardines are good choices to get more magnesium, potassium and calcium.