Buzzle _________________________________ Search Home World News Latest Articles Escape Hatch Topics Free eCards Endless Buzz Sources of Potassium and Magnesium Deficiency of potassium and magnesium can cause various health problems. Hence, it is necessary, that you have adequate amount of potassium and magnesium in your daily diet. Listed below are sources of potassium and magnesium. Sources of Potassium and Magnesium Potassium is an electrolyte, which is required by the body to help in normal functioning of the kidneys. Magnesium is a mineral, important for all the organs present in the body. Before we turn towards sources of potassium and magnesium, let us see what are the health problems caused due to the deficiency of both potassium and magnesium. Symptoms of Potassium Deficiency The symptoms of potassium deficiency are listed below. * Hypokalemia (Low Potassium) * High Blood Pressure * Crohns Disease * Stroke * Temporary Memory Loss * Nervous System Disorder * Improper Digestion - Constipation Symptoms of Magnesium Deficiency The symptoms of magnesium deficiency are listed below * Cardiovascular Diseases * Erectile Dysfunction * Diabetes * Insomnia * Osteoporosis * Hypertension * Increased Stress Common Food Sources of Potassium Now that we have understood the symptoms of potassium deficiency, let us find out the best sources of potassium. Source Serving Size Quantity (mg) Apricots 1/4 cup 378 Banana 1 Medium 422 Beans white, canned 1/2 cup 595 Beetroot, cooked 1 cup 594 Blackstrap Molasses 1 Tbsp 498 Broccoli, chopped 1 cup 288 Brussel sprouts, cooked 1 cup 519 Buttermilk, low fat 1 cup 370 Cantaloupes 1/4 medium 368 Carrot Juice 3/4 cup 517 Clams, canned 3 oz 534 Cod, Pacific, cooked 3 oz 439 Halibut, cooked 3 oz 490 Kidney Beans, cooked 1/2 cup 358 Lentils, cooked 1/2 cup 365 Lima beans cooked 1/2 cup 484 Milk, non fat 1 cup 382 Millet 47 grams 200 Mushrooms 100 grams 320 Orange Juice 3/4 cup 355 Peaches, dried 1/4 cup 398 Pork chop, cooked 3 oz 382 Potato, baked 1 610 Prune Juice 3/4 cup 530 Prunes, dried 8 prunes 828 Prunes, stewed 1/2 cup 398 Raisins 1 cup 1089 Soybeans, green cooked 1/2 cup 485 Soybeans, mature cooked 1/2 cup 443 Spinach, cooked 1/2 cup 419 Sweet potato, baked 1 694 Tomato Juice 3/4 cup 405 Tomato Paste 1/4 cup 664 Tomato Puree 1/2 cup 549 Tuna, cooked 3 oz 484 Walnuts, shelled 100 grams 450 Winter Squash 1 cup 896 Yogurt, plain, low fat 8 oz 531 Yogurt, plain, non fat 8 oz 579 Yogurt, plain, whole milk 8 oz 352 Here is the list of other sources of potassium. * Almonds * Apples * Avocados * Brazil Nuts * Brown Rice * Cabbages * Cauliflower * Celery * Corn * Dates * Figs * Grapefruit * Green Peppers * Iceberg Lettuce * Kiwi Fruit * Lettuce * Onions * Pears * Peas * Plums * Poultry * Pumpkin * Strawberries * Watermelon Read more on Potassium rich foods chart. Food Sources of Magnesium Read on further to find common foods high in magnesium. Source Serving Size Content (mg) Almonds 1 oz 78 Beans, black, cooked 1/2 cup 60 Beans, white, canned 1/2 cup 67 Bran Cereal 1 oz 103 Brazil Nut 1 oz 107 Broccoli, cooked 2 Large stocks 120 Brown rice, cooked 1/2 cup 42 Buckwheat Flour 1/4 cup 75 Cashew Nuts, dried 1 oz 74 Halibut, cooked 3 oz 91 Hazelnuts 1 oz 46 Lentils, cooked 1/2 cup 35 Lima Beans, cooked 1/2 cup 50 Oat bran cooked 1/2 cup 44 Oat bran muffin 1 oz 45 Oat, bran, raw 1/4 cup 55 Okra, cooked 1/2 cup 47 Peanut Butter 2 Tablespoons 51 Peanuts, dry roasted 1 oz 50 Pine nuts, dried 1 oz 71 Pumpkin and squash seed kernels, roasted 1 oz 151 Soy Beverage 1 cup 47 Soybeans, green, cooked 1/2 cup 54 Soybeans, mature, cooked 1/2 cup 74 Spinach, fresh cooked 1/2 cup 78 Tofu, firm 1/2 cup 47 Tomato Paste, canned 1/2 cup 67 Tuna, cooked 3 oz 54 Yogurt, low fat 8 oz 37 The other foods containing magnesium are: * Apricots * Avocados * Bananas * Barley * Basil * Cornmeal * Fish * Lettuce * Paprika * Raisins * Scallop * Walnuts * Whole Grains * Whole Wheat For further reading * Foods high in Potassium, Calcium and Magnesium * Magnesium Rich Foods I hope this article on sources of potassium and magnesium, helps you to make your meals enriched with potassium and magnesium. 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