Best Sources of Magnesium and Potassium from Foods and Herbs & How to Use Them
Magnesium-Rich Foods and Herbs
- Spinach
- How to Use: Add raw spinach to salads or blend into smoothies. Sauté or steam it as a side dish.
- Pumpkin Seeds
- How to Use: Eat roasted as a snack, or add to oatmeal, yogurt, or salads.
- Almonds
- How to Use: Eat raw as a snack, or add to cereals, smoothies, or salads.
- Dark Chocolate (70% or higher)
- How to Use: Eat a small piece as a dessert or add grated chocolate to oatmeal or yogurt.
- Avocado
- How to Use: Add slices to salads, spread on toast, or blend into smoothies.
- Black Beans
- How to Use: Add to soups, stews, or salads, or use in dips like black bean hummus.
- Quinoa
- How to Use: Cook as a side dish, or add to salads and bowls.
- Bananas
- How to Use: Eat as a snack, or add to smoothies, cereals, or yogurt.
- Chia Seeds
- How to Use: Add to smoothies, yogurt, or make chia pudding.
- Cashews
- How to Use: Eat as a snack, add to stir-fries, or blend into nut butter.
Potassium-Rich Foods and Herbs
- Sweet Potatoes
- How to Use: Bake or roast as a side dish, or mash with spices.
- White Beans
- How to Use: Use in soups, stews, or as a base for salads.
- Beet Greens
- How to Use: Sauté with garlic, or add to soups and smoothies.
- Acorn Squash
- How to Use: Roast or bake with herbs, or add to soups and stews.
- Tomato Sauce
- How to Use: Use as a base for pasta dishes, soups, or as a pizza topping.
- Coconut Water
- How to Use: Drink as a refreshing beverage, especially post-exercise for hydration.
- Edamame
- How to Use: Boil and eat as a snack, or add to salads and stir-fries.
- Butternut Squash
- How to Use: Roast or add to soups, stews, or as a mash.
- Dried Apricots
- How to Use: Eat as a snack or add to trail mixes and cereals.
- Pomegranate
- How to Use: Eat the seeds as a snack, or add to salads and yogurt.
How to Use Magnesium and Potassium Foods:
- Balanced Diet: Incorporate a mix of magnesium– and potassium-rich foods into your daily meals.
- Smoothies: Blend fruits like bananas and greens like spinach with chia seeds for a nutrient-rich smoothie.
- Snacks: Keep nuts like almonds and seeds like pumpkin seeds handy for quick, magnesium-rich snacks.
- Side Dishes: Use sweet potatoes, quinoa, and dark leafy greens as healthy sides for your main meals.
- Hydration: Drink coconut water after workouts for a natural potassium boost and hydration.
Both magnesium and potassium are essential for muscle function, energy production, and overall health. Include a variety of these foods in your diet to meet your nutritional needs naturally.
