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Foods High in Potassium, Calcium and Magnesium

Hypertension or high blood pressure is the most common health problem that many people suffer from. Foods high in potassium, calcium and magnesium play an important role in the diet of hypertension patients, because these minerals exhibit great effects of lowering blood pressure. Here is a list of foods rich in potassium, calcium and magnesium...
NutriNeat Staff
Last Updated: Apr 5, 2018
High blood pressure, though not a disease in itself, can lead to fatal health consequences like stroke, heart attack or kidney failure. Hence, it is necessary to maintain a proper blood pressure level. Sodium (salt) is the mineral that acts as a catalyst to increase blood pressure. Hence, hypertension patients should avoid consumption of food items with high percentage of sodium. High levels of sodium in the diet, is one of the major causes of hypertension. Balanced intake of minerals like potassium, calcium and magnesium is necessary for patients suffering from high blood pressure. For this, one should be aware of the foods that are high in these minerals. Let us take a look at the list of food items that are rich in one or more of these minerals.
List of Foods Rich in Potassium, Calcium and Magnesium
  1. Foods Rich in Potassium
  2. Foods Rich in Calcium
  3. Foods Rich in Magnesium
  4. Foods Rich in Potassium, Calcium, and Magnesium
Potassium Rich Foods
People suffering from hypertension are highly recommended to include foods rich in potassium in their diet. Potassium (K) is also vital for other body functions that include proper functioning of the nervous system, kidneys, heart, and the musculoskeletal system. Potassium deficiency, or hypokalemia, can cause fatigue, problems in muscle coordination, weakness, etc. Foods high in potassium are beneficial for diabetic patients, as they help in proper functioning of the pancreas. Potassium is required in higher amounts for people who sweat too much. Very high levels of potassium, or hyperkalemia, can cause health problems like kidney failure. Hence, it is necessary to keep a check on the amount of potassium consumed. Fresh fruits, vegetables, and dairy products make some of the best foods that are high in potassium. A comprehensive list of such foods is given below.
Rich Sources of Potassium
  • Apricots
  • Avocado
  • Bananas
  • Beet
  • Broccoli
  • Brussels Sprouts
  • Cantaloupe
  • Carrots
  • Cauliflower
  • Chickpeas
  • Dates
  • Figs
  • Kiwi Fruit
  • Beans
  • Honeydew Melons
  • Milk
  • Nectarines
  • Oranges
  • Pears (fresh)
  • Peanuts
  • Baked Potatoes
  • Prunes
  • Raisins
  • Spinach
  • Tomatoes
  • Canned Sauce
  • Winter Squash
  • Plain Yogurt
  • Skimmed Milk
Calcium Rich Foods
Though Calcium (Ca) is necessary for maintaining healthy bones and teeth, it also helps to regulate blood pressure. It is also helps in healing of wounds, and in producing key enzymes that aid in digestion and metabolism. Adequate intake of calcium is a must for people of all age groups. The amount of calcium required by the body, increases with increasing age. As we grow old, our bodies need more calcium for maintaining strong bones. There are no specific symptoms associated with calcium deficiency. Just like with any other mineral, the intake of calcium should not exceed beyond our body's requirement of the mineral. Milk is not the only rich source of calcium; there are plenty of non-dairy foods that contain large amounts of calcium. Here's a list of common foods that are rich sources of calcium.
Rich Sources of Calcium
  • Almonds
  • Beans
  • Brazil nuts
  • Broccoli
  • Celery
  • Collard greens
  • Flaxseeds
  • Instant oats
  • Kale
  • Kelp
  • Oranges
  • Papaya
  • Sesame seeds
  • Spinach
  • Swiss chard
  • Tahini
Magnesium Rich Foods
Magnesium (Mg) is an essential mineral that plays an important role in metabolism. Many people are unaware of the significance of magnesium and hence, suffer from health problems related to magnesium deficiency. Almost 300 bio-chemical reactions take place in the body with the help of magnesium. Magnesium is necessary for production of energy in the body. It also helps to regulate blood pressure in a natural way. Magnesium plays a key role in protein synthesis, and synthesis of enzymes. Symptoms of low magnesium, include heart palpitation, fatigue, fibromyalgia, kidney stones, osteoporosis, tics and twitches, diabetes, etc. To get the required amounts of magnesium, one should consume raw food rather than processed food. Given here is a list of common foods that are rich in magnesium.
Rich Sources of Magnesium
  • Black beans
  • Broccoli
  • Halibut
  • Peanuts
  • Oysters
  • Scallop
  • Soy milk
  • Spinach
  • Tofu
  • Whole grains
  • Whole wheat bread
Rich Sources of Potassium, Calcium, and Magnesium
A diet that does not include rich sources of potassium, calcium and magnesium, may lead to high blood pressure and many other health problems. People suffering from hypertension should increase the intake of potassium by consuming foods that are rich in potassium. Even though supplements that contain potassium, calcium and magnesium, are available, they should be consumed in limited amounts, and only after consulting a physician. Consuming foods high in these minerals, is always a safer and better option than consuming supplements. The table given below enlists the foods that are rich in potassium, calcium and magnesium, along with the amount of these minerals, contained in each.
Food Item K Ca Mg
Crude Rice Bran 1485 mg 57 mg 781 mg
Hazelnuts 680 mg 114 mg 163 mg
Hazelnuts (Cooked) 658 mg 114 mg 163 mg
Pecans 410 mg 70 mg 121 mg
Acorn Flour 712 mg 43 mg 110 mg
Acorns (Dried) 709 mg 54 mg 82 mg
Crude Wheat Bran 1182 mg 73 mg 611 mg
Acorn (Raw) 539 mg 41 mg 62 mg
Matured Navy Beans 389 mg 69 mg 53 mg
White Rice Flour 76 mg 10 mg 35 mg
Cooked Corn Pasta 31 mg 1 mg 36 mg
Lemonade 120 mg 242 mg 1 mg
Sweet Cherries (Raw) 222 mg 13 mg 11 mg
Oranges (Raw) 181 mg 40 mg 10 mg
Longans (Raw) 266 mg 1 mg 10 mg
Nectarines (Raw) 201 mg 6 mg 9 mg
Peaches (Raw) 190 mg 6 mg 9 mg
White Grapefruit (Raw) 148 mg 12 mg 9 mg
Plums (Raw) 157 mg 6 mg 7 mg
Asian Pears (Raw) 121 mg 4 mg 8 mg
Certain foods high in potassium and magnesium may contain less amount of calcium, while some foods high in potassium and calcium may contain low percentage of magnesium. For example, oranges and lemonade are high in potassium and calcium, but have comparatively less amount of magnesium. Raw longans are rich in potassium and magnesium and contain low percentage of calcium. Note that the list given here is not comprehensive, and only includes some common food items. You can find many other foods that are rich sources of these minerals. So, what are you waiting for? Go ahead and include some of them in your diet, for a healthy you!
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