So, a prolonged, pronounced potassium and magnesium deficiency can cause the development of cardiac diseases, metabolic failures, diseases of the nervous, digestive systems and other pathologies. That is why it is so important to ensure that foods rich in these substances are constantly present in the diet.
Potassium and magnesium perform a number of similar functions in the human body:
Along with this, each of these substances also has its own, individual effect on the work. internal organs and systems of the human body. Yes, magnesium.
On the other hand, potassium
The daily requirement for potassium and magnesium depends on age, gender, general condition human health and lifestyle.
Factors that increase daily intakes of these macronutrients include:
The main sources of potassium and magnesium are:
More detailed information regarding the content of potassium and magnesium in foods is given in the table.
It is important to understand that the industrial and culinary processing of these products leads to a significant reduction in potassium and magnesium in their composition. For this reason, nutritionists recommend:
Factors leading to a deficiency of potassium and magnesium in the body are:
The first signs of a lack of these substances are:
An excess of potassium and magnesium is rarely observed, since excesses of these substances are quickly excreted from the body in the urine. The reasons for the excess accumulation of these macroelements in the tissues can only be dangerous diseases of the internal organs or an illiterate approach to the use of magnesium-containing or potassium-containing products. That is why, if the first signs of an overdose are detected (nausea, vomiting, heart failure, muscle weakness, abdominal pain, stool disorders, etc.), you should consult a doctor to clarify the dosage of the drugs taken or to undergo a medical examination.
Description current as of 08/10/2017
Cardiovascular disease remains the most common and causes death. For normal functioning cordially- vascular system a balance of micro- and macroelements supplied with food, which the body cannot synthesize on its own, is necessary. Only an optimally balanced diet helps to maintain their normal level. One of these vital elements is potassium. It belongs to the number of intracellular macronutrients, since 98% of it is concentrated inside the cells. Potassium ions are involved in maintaining cell homeostasis, their biological activity and neuromuscular excitability.
The "sodium-potassium pump" function, which requires the energy of ATP and the presence of magnesium, provides a high intracellular potassium content necessary for neuromuscular contractility. Critical potassium deficiency leads to cardiovascular and neuromuscular disorders. Causes of hypokalemia: insufficient intake of food during fasting or dieting, fluid loss (diarrhea, vomiting, sweating, taking diuretics) and hypomagnesemia.
Clinical manifestations of hypokalemia:
But hypokalemia poses the greatest danger to the heart - myocardial instability sharply increases and the likelihood of life-threatening arrhythmias increases. Fluid retention is also noted, swelling appears and pressure rises. Therefore, certain nutrition is used in diseases of the cardiovascular system. It has been established that a hyposodium diet leads to an antihypertensive effect faster if it is supplemented with a diet rich in potassium (vegetables and fruits). The daily norm of potassium is 1.2-2 g / day.
Foods containing potassium:
The potassium diet for the heart refers to special medical diets. The complete potassium diet contains 4 diets, which should be used sequentially: diets I-II are used for 1-2 days, and III-IV - for 2-3 days. But now in full (10 days) are rarely used. Only the first and second diets are prescribed for 2-3 days in the form of a fasting diet against the background of the use of Table No. 10.
A potassium diet is recommended for hypertension, circulatory failure and severe edema. Foods rich in potassium have a diuretic effect and increase the loss of sodium, so the purpose of its appointment is to increase diuresis and lower blood pressure. The diet is characterized by calorie restriction and its gradual increase in connection with the transition from one diet to another. In all diets, salt and extractives are sharply limited (or excluded). Liquid restriction is provided. Eating 6 times a day.
Diet juices are made from cabbage, tomatoes, carrots, apricots, beets, peaches, apples. An example of diets is given in the menu section. At the end of the unloading diet, the patient passes for permanent nutrition to Table No. 10, enriched with potassium-containing products.
Of the heart diseases in children, myocarditis occurs, which occurs with acute viral or bacterial diseases. Cardiopathy and angiocardiopathy develop in chronic toxicoinfectious processes. Rheumatism, leading to the formation of heart defects and the appearance of circulatory failure, is among the serious diseases. In diseases of the cardiovascular system, nutrition plays an important role and the so-called cardiotrophic diet is prescribed, which is complete in terms of protein and fat content.
In it, 1/4 of the protein needs are satisfied by the proteins of milk and its products, and 1/3 of the need for fats is due to vegetable oils, since useful polyunsaturated fatty acids improve myocardial energy and provide the child with vitamins D and A.
In severe heart failure against the background of this diet, they resort to an unloading diet - potassium, which includes foods rich in potassium and poor in sodium. This diet causes an increase in urination and is no different from that in adults.
Further nutrition should include potassium-containing foods: dried apricots, seaweed, raisins, prunes, beans, baked potatoes, avocados, buckwheat, melon, bananas, apples, apricots, flounder, cod, dates, figs, beet tops, kale, oranges, salmon, sardines. Dishes are salted in finished form, and the norm of salt is 5 g per day. To improve the taste of food, add dill, parsley, cloves, cumin, bay leaf, tomato paste, cinnamon.
If a child has high blood pressure, products that excite the cardiovascular system (tea, coffee, chocolate, cocoa, smoked meats, concentrated broths, seasonings) are excluded. Include more dairy, fruit and vegetable dishes.
The vast majority of patients with cardiovascular diseases also have magnesium deficiency. Meanwhile, its role in the body is great:
In clinical practice, a combined imbalance of potassium and magnesium is more often observed, which appears in critical conditions - diarrhea, vomiting, alcohol intoxication, and severe stress. Violation of their content and ratio is a risk factor for arrhythmias. Hypomagnesemia enhances the release of potassium from cells, so the replenishment of magnesium reserves normalizes the content of potassium inside the cell. The development of disorders can be represented as follows: stress - the release of catecholamines - ischemia - ATP reserves are depleted - the function of the potassium-sodium pump is inhibited - sodium and calcium ions penetrate into cardiomyocytes. As a result, calcium overload of the cell is fraught with the development of ventricular arrhythmias and fibrillation.
Magnesium deficiency is manifested in the acceleration of the development of atherosclerosis, tachycardia and arrhythmias, a tendency to thrombosis and the development of arterial hypertension. Mental and neurological disorders are also important: anxiety, fears, dizziness and headaches, impaired memory and attention, convulsive syndrome.
Since magnesium is absorbed in the small intestine, inflammation, malabsorption or diarrhea contribute to the development of hypomagnesemia. Malnutrition and low-calorie diets also limit the intake of magnesium in the body.
Based on the foregoing, patients with cardiovascular diseases are shown a diet rich in potassium and magnesium. These two elements should prevail in the diet over sodium and calcium. Such a necessary ratio of trace elements is noted in vegetables, berries and fruits (apples, bananas, beets, peaches, raisins, melons, potatoes, cabbage, carrots, radishes), in addition, they contribute to alkalization of the body. Favorable for absorption ratio of calcium and magnesium in eggplant, lettuce, garlic, cucumbers, beans, grapes, pears, apples, porcini mushrooms.
Wholemeal bread, wheat bran, millet, buckwheat, oatmeal, vegetables, cottage cheese, greens, nuts, dried apricots, prunes, beans, juices of carrots, beets, cherries, black currants are rich in magnesium, so these products must be included without fail into the diet.
Some people, for health reasons, need to monitor the level of potassium in the blood and limit its content in the diet. One such condition is chronic renal failure. A potassium-free diet involves the exclusion from the diet of bananas, tomato juice and sauce, beet tops, prunes, avocados, shellfish, oranges, broccoli, spinach. The diet includes white rice.
To reduce the level of this trace element, potatoes, carrots, beets, and zucchini are pre-soaked before cooking. Vegetables are peeled and cut into thin slices - this technique also helps. Soak vegetables in plenty of warm water for two or more hours and change the water as often as possible. You also need to cook vegetables in large quantities in water. It is necessary to abandon semi-finished products, as potassium chloride is often added to them instead of salt.
Permanent nutrition for patients with a cardiological profile is the treatment Table No. 10 with enrichment with products containing potassium and magnesium.
Potassium and magnesium are interconnected in the body, their assimilation cannot occur separately. These elements are responsible for the health of the heart, blood vessels, nervous system, thyroid gland and stomach, and help with increased physical and mental stress.
It is very important to maintain a balance of these substances in the diet of children and the elderly. The use of foods containing potassium and magnesium is necessary for the heart and helps fight stress, strengthens bone and muscle tissue.
Magnesium directly affects the functioning of the heart and nervous system, regulates the functioning of the intestines and biliary tract. When consumed simultaneously with foods containing calcium, magnesium is poorly absorbed, and this can lead to its lack.
With prolonged magnesium deficiency, uncontrolled panic fear, anxiety, auditory hallucinations, stroke and heart attack may occur.
Excessive magnesium intake can also bring no less harm to a person. Most characteristic symptoms in this case are:
The daily intake of magnesium for an adult is mg. For children from 1 to 3 years old, the norm is 80 mg per day, for children from 4 to 7 years old - 130 mg. Further, in accordance with age, the daily dose of magnesium increases. The highest need for magnesium is observed in children of age.
Potassium plays an important role in human health. This element controls the water balance and sodium content in the body. Participates in protein synthesis and cell construction.
The dose of potassium is mg per day for adults. For children, the norm is calculated according to age and can range from 16 to 30 mg per 1 kg of weight. A lack of potassium can lead to malnutrition, even with a high intake of protein foods. Leads to cardiac kidney failure.
Magnesium and potassium complement each other and, in combination with sodium, ensure the full functioning of the body, so it is important to know which foods are rich in them or contain an amount sufficient for life.
Often taking diuretics, laxatives and antibiotics can cause a lack of magnesium and potassium. Strict diets, increased mental and physical stress also contribute to a decrease in the content of these elements in the body. The consequences can be the saddest.
Signs of potassium deficiency:
Magnesium deficiency can be provoked by taking a large number of cardiac drugs, various against rheumatoid drugs. Magnesium deficiency often causes:
The presence of at least 2-3 listed ailments is a serious reason to reconsider your diet and include foods rich in potassium and magnesium for the heart and other body systems listed in the tables below.
Potassium neutralizes sodium salts and removes cholesterol. Most potassium is found in plant foods. The table shows the potassium content in mg per 100 g of product:
It is necessary to eat these products daily, and you will not need to take additional vitamin complexes. There are many more foods that contain magnesium. Many of them we use daily. The table shows the magnesium content per 100 g of product:
Now you know what foods contain a lot of potassium and magnesium, but this is not enough - in addition to where and what is more of these elements, it is important to figure out how to use them correctly.
More about products on video:
If there are signs of magnesium and potassium deficiency, change food habits. It is better to give preference to low-fat dairy products, cottage cheese, kefir and lean beef or chicken. Eat vegetables, if possible raw, lean on greens. Eggs can be eaten 1-2 times a week. Bread - only rye, with bran, no more than 200 g per day.
Cooking should be done using vegetable oil: sunflower or olive. The amount of any liquid, including soups, weak tea and water, should not be less than 1.5 liters per day. Be sure to observe the regime of the day, avoid overwork. It is better to stop taking medications that inhibit the absorption of potassium and magnesium.
By following these simple recommendations, you can significantly improve your well-being, strengthen your heart, blood vessels and nervous system. You should not get carried away with the intake of mineral complexes. Such drugs are prescribed only for dangerously low levels of potassium and magnesium in the blood. By following all the recommendations on nutrition, eating foods high in potassium and magnesium, serious health problems can be avoided.
Every year the number of deaths due to diseases of the heart and blood vessels is growing. Nutritionists do not get tired of repeating what essential nutrition plays a role in the prevention of these ailments. Including heart foods rich in potassium and magnesium in your diet every day, you can cope with a breakdown, chronic fatigue, pain during physical activity etc.
What are the benefits of potassium and magnesium for the body?
Most of these minerals are found in legumes and dried apricots. The second place is occupied by seaweed, and the honorable third is beans. In addition, you can get potassium and, to a lesser extent, magnesium from cereals - buckwheat, millet, oats, potatoes in their skins, germinated wheat, beans, soybeans, mushrooms, radishes, carrots, beets, peppers, eggplants, cabbage, corn, pumpkins. Foods for the heart that contain more potassium and less magnesium: bananas, watermelons, melons, apples, cherries, cocoa, currants, pears, kiwi, cherries, avocados, grapes, blackberries, walnuts, hazelnuts, prunes, raisins, dates, figs.
More magnesium and less potassium are found in raspberries, strawberries, strawberries, peaches, cashews, almonds, mustard, barley, nuts, sesame, spinach, fatty sea fish. The optimal combination of potassium and magnesium is found in foods such as hard cheese, meat, and dairy products. However, their fat content should not be too high, otherwise, instead of cleaning the vessels, you can get the opposite effect and nullify efforts to prevent atherosclerosis and thrombosis.
It must be remembered that an adult needs 2 g of potassium for every kilogram of his own weight, and as for magnesium, about 300 mg are required per day. As you can see, the potassium and magnesium necessary for the heart can be obtained from ordinary foods available most of the year. In the season it is necessary to lean on vegetables and fruits, but it is better to pass past the shelves with goods exported from abroad and not look back, as they contain chemicals dangerous to the body.
According to the latest statistics in the world, there is an increase in mortality due to cardiovascular pathology. In simple terms, more people die from heart disease than from other diseases. But, the situation can be saved if you follow the recommendations of dietitians and eat foods that contain useful trace elements: potassium, magnesium and calcium.
How can fruits or vegetables, even porridge, get rid of a possible heart attack or stroke? You ask. We will answer: there are certain products that contain useful microelements: potassium, calcium and magnesium, which serve to improve blood circulation and heart function, strengthen blood vessels, resume normal metabolism, restore bones to their former strength. There is a lot to think about the benefits of these micronutrients. Take note of what foods containing beneficial trace elements should be in your diet every day.
Magnesium has a beneficial effect on the heart muscle, strengthens the walls and increases resistance to oxygen deficiency, contractions are normalized. In a hypertensive crisis, the patient is immediately given an injection - magnesium sulfate. This trace element helps to calm down, relieve irritation, especially positive in order to relieve tension in the central nervous system. Products that have magnesium in their composition have an expanding effect on blood vessels, accelerate the release of bile, improve the functioning of the urinary system (diuretic effect), and activate intestinal motility. It is necessary to resume the consumption of magnesium each time, since it is responsible for the processing of calcium, if one is not enough, the second automatically becomes deficient. About 400 mg of magnesium should be taken per day.
A lack of potassium leads the body to oxygen starvation, since it is this microelement that helps to supply the brain center with oxygen. Tachycardia appears, the body gets tired, the digestive tract is disrupted due to a lack of potassium.
Everyone knows that for beautiful teeth, you need to consume a lot of calcium so that the bones are strong, to prevent injuries. But also calcium is indispensable in such processes as: the work of the cardiovascular system, with blood clotting, in neural construction and the work of the muscular system. It is important for children to consume calcium during the period of skeletal growth and development. You need to replenish calcium by 800 mg per day.
Calcium and magnesium are beneficial micronutrients that are interrelated and require special attention when eating foods.
To date, mortality rates from various diseases of the cardiovascular system are incredibly high in many countries of the world. Potassium and magnesium in food can prevent the development of a huge number of ailments, overcome increased nervousness, apathy, chronic stress, as well as increase tone, restore cheerfulness and improve the structure of vascular walls at the cellular level.
The relationship between potassium and magnesium is very strong, since these elements cannot actually be absorbed separately from each other. They are responsible for the state of the stomach, intestines, thyroid gland, as well as the cardiovascular and nervous systems. Foods rich in both potassium and magnesium are needed to strengthen muscle and bone tissue, they help the body fight chronic stress and increase natural defenses.
In case of a shortage of these microelements, serious disturbances in the functioning of individual systems and internal organs, diseases of the digestive tract, metabolic disorders, cardiological and other pathologies can develop. Potassium and magnesium are actively involved in the acceleration of metabolic processes and are able to prevent various disorders in the functioning of the central nervous system. In addition, these elements have the following important qualities and properties:
Magnesium directly affects the functioning of the biliary tract, intestines, nervous system and heart. Its simultaneous use with calcium-rich foods can lead to a lack of the element due to inadequate absorption. Long-term magnesium deficiency can cause diseases such as heart attack, stroke, as well as auditory hallucinations, anxiety and uncontrollable panic fear. An excess of this element can lead to a number of very unpleasant consequences:
Potassium is an equally important element that controls the sodium content in the body and regulates water balance. Potassium takes an active part in the process of building new cells and protein synthesis.
The lack of potassium and magnesium is often associated with strict diets, high physical or mental stress, and often entails such side effects like: vomiting, nausea, swelling, diarrhea or constipation, as well as neurasthenic disorders and depressive states.
An adult should consume about 400-560 mg of magnesium per day, children under 8 years old - no more than 140 mg. The greatest need for this element occurs in adolescents aged 13–16 years.
The daily dosage of potassium varies in the range from 2200 to 3000 mg for adults. The calculation of the norm for children is based on age and body weight (17–30 mg per 1 kg).
Foods rich in potassium and magnesium are incredibly important for the heart, since a lack of these elements is fraught with constant migraines, excessive sweating, muscle cramps, arthritis, insomnia, chronic fatigue syndrome, and a host of other health problems. What foods contain potassium and magnesium?
Among the champions containing the highest amount of magnesium and potassium at the same time, dried apricots and legumes can be distinguished. Beans, peas, chickpeas, and mung beans are excellent natural sources of macronutrient data that store well, making them available all year round.
Seaweed (seaweed) can also boast a high content of potassium and magnesium. In addition, they contain iodine in large quantities, which is very beneficial for the state of the thyroid gland and the endocrine system. Buckwheat, cashew and mustard are also great sources of these elements. Thanks to mustard, you can not only compensate for the lack of magnesium, but also significantly improve the digestive process.
What foods contain potassium and magnesium at the same time? Quite a lot of these elements are present in bananas, champignons, carrots, hazelnuts, white cabbage and broccoli, apples, spinach, pistachios, walnut, almonds, tomatoes, oatmeal and barley groats, as well as in millet and fresh herbs.
The following table allows you to visually see which foods are high in potassium and magnesium:
In this scientific material, we will talk about the importance of trace elements such as potassium and magnesium for the health of the human cardiovascular system.
We'll discuss which foods provide adequate amounts of these elements, as well as other important minerals and vitamins for the heart.
We will provide a complete list of foods with the highest content of these elements, as well as point out the symptoms of their deficiency.
Potassium and magnesium are the most important components both for the most important human organ - the heart, and for the functioning of the conduction system of the heart (PSS).
The main functions of the PSS:
The correct operation of these processes is carried out due to the well-coordinated biomechanism at the cell level between potassium (K+), sodium (Na+), chlorine (Cl-) and magnesium (Mg++) ions.
The list shows the potassium content in 100 g of the product:
Also check out the infographic:
Potassium is the most important permanent electrolyte of the buffer systems of a living organism, necessary to maintain the constancy of internal homeostasis. Together with magnesium, sodium and calcium, it ensures the stability of the electrical potential in the nerves and on the surface of cell membranes, due to which the contraction of the muscle tissues of the whole body - from the heart to the skeletal muscle - is carried out.
The disorder of the relationship of potassium with its "comrades" is dangerous for the destruction of water metabolism, dehydration, hypotension of muscle tissues.
The main biochemical function of potassium is participation in the structure of the membrane potential and the distribution of this potential over the cell surface. It helps to slow down the heart rate, prevent changes to a rapid arrhythmic heartbeat and, acting as the 10th pair of nerves, is involved in regulating the life of the heart.
In addition, it mediates vasodilation of the vessels of the internal organs and narrowing of the peripheral arteries, which contributes to an adequate blood supply to the cardiac complex.
Potassium is especially important because:
The list shows the content of Mg++ in 100 g of the product:
Also check out this infographic:
Magnesium is a trace element that regulates the tone of cardiomyocytes (relaxation), their well-coordinated interaction in the generation and propagation of an impulse.
We list the main properties of magnesium:
The daily need for potassium is 2.5 - 4.5 g, and for magnesium - 550 mg.
There are states when the need for elements increases:
Also watch the video:
Now consider what happens with a chronic lack of K + and Mg ++ in the body.
What threatens the lack of this element:
What happens when this element is deficient:
The pathological basis of hyperkalemia and hypermagnesemia are kidney diseases (chronic kidney disease, nephritis), ACS (heart attack + angina pectoris) and pathological metabolic changes (gout, diabetes), or drug overdose.
An increase in the concentration of magnesium in the blood above the norm reduces blood circulation and inhibits the contractility of the heart muscle, resulting in:
The effects of the protective action of the "polar" for cardiomyocytes (the nutritional effect of glucose, the capture of toxic free fatty acids) are also described.
Potassium and Magnesium are indispensable elements of the normal functioning of the heart complex and the vascular system, the prevention and treatment of atherosclerosis, arterial hypertension, arrhythmias, CHF, coronary artery disease, as well as metabolic disorders against the background of oncopathology, anemia of chronic disease, multiple organ failure.
So why overpay for medicines if you can prevent a catastrophe by including delicious and healthy foods in your diet? The choice is yours! Be healthy!
High mortality among the population is caused mainly by heart diseases: angina pectoris, ischemia, hypertension, arrhythmia. But there are remedies that can reduce the risk of growth of these diseases. You can do without stroke and heart attack. To maintain a healthy shape, you need to make the right diet. Choose a diet that is based on foods containing magnesium and potassium. So, like all diseases of the heart and blood vessels, they arise due to a deficiency in the body of magnesium and potassium.
Statisticians say that the modern population receives less potassium. The problem is not difficult - you need to diversify your diet with foods that contain potassium. In your daily diet nutrition must be foods that contain both magnesium and potassium.
Potassium is sufficient in such products: meat products, many cereals, jacket potatoes, wheat bran, green peas and beans, wheat germ. There are many of these microelements: in carrots, pumpkin, beets, radishes, peppers, cabbage, cucumbers, avocados. In greens, and especially a lot in parsley and spinach.
Mushrooms must be added to the diet. Also replenish the body with magnesium and potassium - melons, apples, kiwi, watermelons. Useful berries - blackcurrant, grapes, cherries, blackberries. Dried fruits from figs, dried apricots, dates, prunes should be on your table. Walnuts and hazelnuts do not differ in protein composition from meat.
Apples and juice from them have a great effect on blood vessels and the heart. Those who are engaged in mental work should eat apples, as they contain hematopoietic elements. Many people peel. This should not be done. It contains aminolonic acid, which cleanses the vessels of toxins. Especially a lot of it in Semerinko apples. Apples help keep the skin in good condition. If you eat these two wonderful fruits a day, then you will not need plastic surgeons.
The lack of magnesium in the body is manifested in the fatigue of the body, nervousness and irritability. Hair starts to fall out. A lot of sweets, alcohol and diuretics - prevent the body from absorbing magnesium. Strong tea, coffee - remove magnesium from the body. To replenish the body with magnesium, your diet should include the following foods: fresh milk and meat, buckwheat, millet, beans, carrots, spinach, potatoes. And also: apricots, peaches, bananas, raspberries, strawberries, blackberries, sesame seeds, nuts.
The meat should be lean: lean beef, veal, chicken, rabbit meat. Dairy products are also better if they are low in fat. And the fish should be oily - capelin, herring, horse mackerel, mackerel, but not smoked. Eggs are included once or twice every seven days. Sour cream only 1 tsp in a day. Butter plant origin no more than three tablespoons per day. It is desirable to eat bran bread. Only no more than 200 grams per day.
Exclude from the diet: alcohol-containing drinks, coffee, black tea, cocoa. Foods containing carbohydrates will not add health. On your table there should not be ice cream, rich pastries, spices, smoked meats, broths, fatty meat and animal fats, pickles.
By replenishing your diet with foods containing potassium and magnesium, you will not know health problems.
The lack of useful microelements often leads to disruptions in the body, so the question “what foods contain potassium and magnesium” is more relevant today than ever. Despite the improvement in living conditions, many people today have irregularities in the functioning of the cardiovascular system and internal organs. Most often, the reason is just the lack of useful trace elements. Therefore, within the framework of this article, we will consider foods rich in potassium and magnesium.
The role of potassium and magnesium is often underestimated, however, they are the basis of the normal functioning of the body. Deficiency of these substances can lead to diseases of the cardiovascular system, seizures, insomnia, hair loss, irritability and anxiety. Magnesium is the main "helper" of the heart, which also helps to normalize blood cholesterol levels and support the functioning of the nervous system. Potassium is able to remove excess fluid from the body, speed up metabolism and fully provide the brain with oxygen. In tandem, these two trace elements create all the conditions for the healthy functioning of all body systems. That is why it is important to monitor your diet and try to eat foods containing potassium and magnesium.
In tandem, these substances can have a complex beneficial effect on the body. However, both potassium and magnesium also have individual effects on many systems in the human body. Yes, potassium
On the other hand, magnesium
We will not consider drugs that help fill the deficiency of these substances. It is in our interest to know how foods contain potassium and magnesium. Let's start with foods that are rich in potassium.
All foods that contain potassium can be conditionally divided into 4 groups:
The daily requirement for potassium can depend on many factors. This is age, and gender, and even lifestyle. For children under 3 years of age, the daily requirement for potassium is 650 mg. Children from 4 to 14 years old need more potassium - from 650 to 1700 mg per day. The same is true for boys and girls. As for men and women, the daily requirement for them is from 1800 to 2100 mg.
Potatoes, cucumbers and cabbage are considered the richest in terms of potassium content among vegetables. It is also worth highlighting carrots, pumpkins, tomatoes and beets. For example, 1 kg of potatoes contains up to 1 g of potassium. Vegetables can be consumed both raw and boiled. As for fruits, they should only be consumed fresh. Among them Special attention should pay attention to watermelons, oranges, bananas and melons.
Nuts can also be high in potassium. For example, almonds contain up to 780 mg of this substance per 100 g of product. It is followed by peanuts and hazelnuts (760 and 680 mg each, respectively). And finally, a walnut, in which potassium is slightly less - 441 mg.
Dried fruits, or as they are also called "vitamins of nature", can also be an excellent source of potassium. Dried apricots, for example, contain 1.88 g of potassium per 100 g of product, and raisins - 1 g.
Almost all cereals have a sufficient amount of potassium. Yeast bread will be especially useful in this regard, because yeast contains up to 2 g of potassium.
Other sources of potassium include lean meats and milk. Some types of fish also contain the trace element we need - tuna, flounder, cod, sardine. The composition of apple and grape juice contains 120 and 150 mg of potassium, respectively.
We continue to find out which foods are high in potassium and magnesium. The second trace element is magnesium. Here it is also worth dividing all products into several groups:
The daily need for magnesium also depends on many factors - age, gender, health status and lifestyle. So, for children under 3 years old, the daily requirement is from 30 to 140 mg. For children from 4 to 14 years old - from 150 to 580 mg. Girls from 15 to 18 years old are recommended to consume from 380 to 690 mg of magnesium per day, for boys - from 430 to 740 mg. The daily requirement of magnesium for men is up to 760 mg, for women the norm is 660 mg.
Bananas, peaches and apricots contain approximately 350 mg of magnesium per 100 g of product. Rich sources of the substance in question among berries are strawberries, raspberries, wild strawberries and blackberries. Almost all types of cereals can be rich in magnesium. In millet, it is the most - 289 g, followed by buckwheat - 80 mg. Wholemeal bread with bran is also very useful in this regard.
Of the legumes, it is worth highlighting soybeans and beans. They contain 247 and 130 mg of magnesium, respectively. Low-fat dairy products and dietary meats are also excellent sources of magnesium. However, fatty fish such as mackerel, horse mackerel and Baltic herring contain a sufficient amount of a useful trace element. And finally, up to 170 mg of magnesium can be obtained from 100 g of seaweed.
So, we found out what contains potassium and magnesium. Based on this information, it is possible to draw up a full-fledged menu that will contain in sufficient quantities the microelements we need. If potassium magnesium in food is present in a normal amount, then you can not be afraid for your health. Remember that your health is the main part full life which means it needs to be protected.
High mortality among the population is caused mainly by heart diseases: angina pectoris, ischemia, hypertension, arrhythmia. But there are remedies that can reduce the risk of growth of these diseases. You can do without stroke and heart attack. To maintain a healthy shape, you need to make the right diet. Choose a diet that is based on foods containing magnesium and potassium. So, like all diseases of the heart and blood vessels, they arise due to a deficiency in the body of magnesium and potassium.
Statisticians say that the modern population receives less potassium. The problem is not difficult - you need to diversify your diet with foods that contain potassium. Your daily diet should contain foods that contain magnesium and potassium.
Potassium is sufficient in such products: meat products, many cereals, jacket potatoes, wheat bran, green peas and beans, wheat germ. There are many of these microelements: in carrots, pumpkin, beets, radishes, peppers, cabbage, cucumbers, avocados. In greens, and especially a lot in parsley and spinach.
Mushrooms must be added to the diet. Also replenish the body with magnesium and potassium - melons, apples, kiwi, watermelons. Useful berries - blackcurrant, grapes, cherries, blackberries. Dried fruits from figs, dried apricots, dates, prunes should be on your table. Walnuts and hazelnuts do not differ in protein composition from meat.
Apples and juice from them have a great effect on blood vessels and the heart. Those who are engaged in mental work should eat apples, as they contain hematopoietic elements. Many people peel. This should not be done. It contains aminolonic acid, which cleanses the vessels of toxins. Especially a lot of it in Semerinko apples. Apples help keep the skin in good condition. If you eat these two wonderful fruits a day, then you will not need plastic surgeons.
The lack of magnesium in the body is manifested in the fatigue of the body, nervousness and irritability. Hair starts to fall out. A lot of sweets, alcohol and diuretics - prevent the body from absorbing magnesium. Strong tea, coffee - remove magnesium from the body. To replenish the body with magnesium, your diet should include the following foods: fresh milk and meat, buckwheat, millet, beans, carrots, spinach, potatoes. And also: apricots, peaches, bananas, raspberries, strawberries, blackberries, sesame seeds, nuts.
The meat should be lean: lean beef, veal, chicken, rabbit meat. Dairy products are also better if they are low in fat. And the fish should be oily - capelin, herring, horse mackerel, mackerel, but not smoked. Eggs are included once or twice every seven days. Sour cream only 1 tsp in a day. Oil of vegetable origin no more than three tablespoons per day. It is desirable to eat bran bread. Only no more than 200 grams per day.
Exclude from the diet: alcohol-containing drinks, coffee, black tea, cocoa. Foods containing carbohydrates will not add health. On your table there should not be ice cream, rich pastries, spices, smoked meats, broths, fatty meat and animal fats, pickles.
By replenishing your diet with foods containing potassium and magnesium, you will not know health problems.
Update: October 2018
With age, all organs of the human body wear out, including the most important of them - the heart. For example, 99-year-old David Rockefeller, trying to prolong life, made the sixth transplant of a young heart. But, since not all people, for material, moral and ethical reasons, have access to a similar procedure for replacing this important organ with a more efficient one, it is worth turning to the aspect of preventing its diseases.
Traditionally, in addition to quitting smoking and excessive alcohol consumption, weight loss and normalization of lipid metabolism, a number of recommendations for preventing the development of cardiovascular diseases and their complications include potassium and magnesium preparations. How effective these funds are, and in what other areas of medicine they can play a role, we will consider in this article.
Potassium in the human body not only helps the conduction system of the heart work and regulates, but is also responsible for the transfer of excitation from the nerves to the muscles, and also regulates the intestines and maintains water and electrolyte balance, takes part in the regulation of protein and carbohydrate metabolism due to the activation of enzymes. With its help, proteins are synthesized and glucose is converted into glycogen stored in the liver.
Leafy greens, dried apricots, raisins, soybeans, peas, beans, bananas, melons, watermelons, kiwis are rich in potassium. Somewhat less of it in black bread and potatoes. Among animal foods, the amount of potassium compared to potatoes is found in beef and milk (see table at the end of the article).
An adult, depending on physical activity, may need from 2 to 5 grams of potassium from food per day. For example, 1 banana contains the daily amount of potassium. Moreover, potassium is absorbed from food by 90%, provided there are no problems with absorption and profuse diarrhea or vomiting in the body.
Magnesium is mainly involved in energy production, as it helps break down glucose. It is involved in many enzymatic reactions aimed at increasing the stability of cells and their regeneration (due to protein and DNA synthesis). Improves neuromuscular transmission through the synthesis of B vitamins.
When interacting with calcium, it is involved in muscle contraction, maintaining vascular tone. Magnesium also provides better absorption of calcium and regulates its level in the blood. For this, the ratio of calcium and magnesium in food should be 2 to 1. Due to this, bone density and preservation of teeth are maintained. By stabilizing cell membranes, magnesium allows potassium, calcium and chlorine ions to penetrate through it. This achieves coordination of the heart rate and lowering blood pressure.
The daily requirement for magnesium is 400 mg per day. It is found in cereals, legumes, cabbage, nuts, sea fish and seafood. There is little magnesium in milk and cottage cheese, but it is easily absorbed from them.
For anyone medicinal product, including those containing potassium and magnesium, have their own indications and strict dosages. In this case, the drugs must be prescribed by the attending physician, and not recommended by a pharmacy employee or an article on the Internet. Therefore, “harmful fantasies” that the more these substances enter the body, the safer the heart, will have to be left.
The maximum daily dose of potassium is 6 grams. When used, 14 grams can. The initial excess of potassium in the body can be observed when:
With prolonged use of high doses, complications such as:
The limit for magnesium is 800 mg per day. You cannot die from it, but with an overdose you can earn chronic fatigue, kidney stones, hyperthyroidism, psoriasis. At the same time, it does not matter at all whether medications will be taken or whether it will be dietary supplements with minerals. Magnesium is excessively retained in the body in chronic renal failure.
This is the favorite and inexpensive drug magnesium and potassium tablets, which are usually eaten on both cheeks for most heart problems, ranging from arrhythmias to angina pectoris. In fact, this source of potassium and magnesium aspartate is not so harmless.
Contraindications are: acidosis, myasthenia gravis, atrioventricular blockade, cardiogenic shock with low blood pressure, hemolysis, dehydration, potassium and magnesium metabolism disorders. The drug is prescribed with caution in pregnant and lactating women.
Interaction with other drugs: combined use with beta-blockers, ACE inhibitors, cyclosporines, non-steroidal anti-inflammatory drugs increase the risk of potassium overdose. 
Price: 50 tab. 120-140 rub.
This is a cheaper version of Panangin with a similar composition (potassium and magnesium aspartate), indications, contraindications, side effects and dosing regimen.
Price: 56 tab. 70-120 rub.
Other analogues of Panangin: Asparkad, Pamaton, Potassium-magnesium asparginate tablets and solutions for infusions.
Orokamag - potassium and magnesium orotate in capsules is used in complex therapy and supraventricular extrasystoles. Not indicated for pregnant and lactating women. It has similar contraindications and side effects to Panangin.
Magnerot 
- magnesium orotate dihydrate in tablets of 500 milligrams. Of the side effects, it gives allergies, appetite disorders, nausea and diarrhea. It can be used with caution in pregnant and lactating women, provided that the level of magnesium in the blood is balanced.
Indications for prescribing magnesium deficiency associated with this microelement arrhythmias, progressive angina pectoris, chronic heart failure, muscle spasms, blood vessels, endarteritis, fat metabolism disorders.
Contraindicated: with urolithiasis, renal failure, in children under 18 years of age, with intolerance to milk sugar (lactase deficiency), impaired glucose absorption.
Price: 20 tab. 300 rubles, 50 tab. 600-700 rub.
This is a dietary supplement with a combination of magnesium and calcium. It is used for the same conditions as Magnerot.
Price: 30 tab. 350 rub.
Cramps, tingling sensations, crawling are associated with impaired neuromuscular transmission and can occur against the background of magnesium deficiency. The situation worsens and deficiency of B vitamins, in the synthesis of which magnesium is involved. People can begin to suffer from muscle twitches, called cramps, when:
Most often this is observed in the elderly at night, when one or both legs begin to go numb and involuntarily twitch, often causing a lot of trouble and disturbing sleep. Faces with the same problems:
At the same time, convulsions can be common and capture a variety of muscle groups; pregnant women and children during periods of intensive growth can suffer from similar conditions. In order to cope with these unpleasant phenomena and sensations, patients are prescribed courses of drugs containing magnesium and supplemented with B vitamins.
These are tablets or solution for oral administration. The composition contains magnesium lactate dihydrate in combination with pyridoxine hydrochloride (vitamin B6). The amount of magnesium in a tablet corresponds to 48 mg of divalent magnesium. 
The course of the drug is shown (on average for 4-6 weeks). It is drunk 6-8 tablets per day in 3-4 doses. Tablets and solution are taken with food, washed down with water. The solution can be pre-diluted in half a glass of water.
The medicine is contraindicated with renal failure, children under six years of age, fructose intolerance, malabsorption of glucose and sucrose. Joint use with levodopa is unacceptable. It is not recommended for pregnant and lactating women, as it penetrates into milk and through the placental barrier.
Side effects: nausea, vomiting, liquid frequent stools, flatulence are known as an undesirable effect.
Poisoning can occur only with a significant drop in the glomerular filtration rate of the kidneys and manifests itself in a drop in blood pressure, diarrhea, nausea, vomiting, depression, respiratory depression, and heart rhythm disturbances.
Price: Magne B6 50 tab. 550-700 rubles, Magne B6 Forte 30 tab. 700-800 rub.
Magnistad is a tablet containing a combination of 470 mg of magnesium lactate dihydrate and 5 mg of pyridoxine hydrochloride. The special shell of the tablets dissolves only in the intestines, ensuring maximum absorption of the drug. Indications, side effects and contraindications are the same as for Magne B6.
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50 tab. 200 rub. |
20 tab. 640 rub. |
50 tab. 350 rub. |
30 tab. 500 rub. |
Thus, magnesium and potassium preparations today have more auxiliary value and are designed primarily to carry out replacement therapy with a lack of these trace elements in the body. Which drugs are better, and in general the expediency of taking them, should be decided only by the attending physician, taking into account the given clinical situation in a particular patient.
The table shows a list of products - fruits, vegetables, nuts, meat, fish, dried fruits, drinks - with a maximum content of potassium and magnesium (mg per 100 g of product). With normal absorption of vitamins and minerals in the body and good nutrition, a deficiency of these microelements should not occur in a person.
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potassium 175 mg/100g |
potassium 440 |
potassium 390 |
potassium 340 |
potassium 290 |
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potassium 215 |
potassium 160 |
potassium 150 |
potassium 108 |
potassium 85 |
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potassium 1020 |
To date, mortality rates from various diseases of the cardiovascular system are incredibly high in many countries of the world. Potassium and magnesium in food can prevent the development of a huge number of ailments, overcome increased nervousness, apathy, chronic stress, as well as increase tone, restore cheerfulness and improve the structure of vascular walls at the cellular level.
The relationship between potassium and magnesium is very strong, since these elements cannot actually be absorbed separately from each other. They are responsible for the state of the stomach, intestines, thyroid gland, as well as the cardiovascular and nervous systems. Foods rich in both potassium and magnesium are needed to strengthen muscle and bone tissue, they help the body fight chronic stress and increase natural defenses.
In case of a shortage of these microelements, serious disturbances in the functioning of individual systems and internal organs, diseases of the digestive tract, metabolic disorders, cardiological and other pathologies can develop. Potassium and magnesium are actively involved in the acceleration of metabolic processes and are able to prevent various disorders in the functioning of the central nervous system. In addition, these elements have the following important qualities and properties:
Magnesium directly affects the functioning of the biliary tract, intestines, nervous system and heart. Its simultaneous use with calcium-rich foods can lead to a lack of the element due to inadequate absorption. Long-term magnesium deficiency can cause diseases such as heart attack, stroke, as well as auditory hallucinations, anxiety and uncontrollable panic fear. An excess of this element can lead to a number of very unpleasant consequences:
Potassium is an equally important element that controls the sodium content in the body and regulates water balance. Potassium takes an active part in the process of building new cells and protein synthesis.
Lack of potassium and magnesium is often associated with strict diets, high physical or mental stress, and often entails side effects such as: vomiting, nausea, swelling, diarrhea or constipation, as well as neurasthenic disorders and depressive states.
An adult should consume about 400-560 mg of magnesium per day, children under 8 years old - no more than 140 mg. The greatest need for this element occurs in adolescents aged 13–16 years.
The daily dosage of potassium varies in the range from 2200 to 3000 mg for adults. The calculation of the norm for children is based on age and body weight (17–30 mg per 1 kg).
Foods rich in potassium and magnesium are incredibly important for the heart, since a lack of these elements is fraught with constant migraines, excessive sweating, muscle cramps, arthritis, insomnia, chronic fatigue syndrome, and a host of other health problems. What foods contain potassium and magnesium?
Among the champions containing the highest amount of magnesium and potassium at the same time, dried apricots and legumes can be distinguished. Beans, peas, chickpeas, and mung beans are excellent natural sources of macronutrient data that store well, making them available all year round.
Seaweed (seaweed) can also boast a high content of potassium and magnesium. In addition, they contain iodine in large quantities, which is very beneficial for the state of the thyroid gland and the endocrine system. Buckwheat, cashew and mustard are also great sources of these elements. Thanks to mustard, you can not only compensate for the lack of magnesium, but also significantly improve the digestive process.
What foods contain potassium and magnesium at the same time? Quite a lot of these elements are present in bananas, mushrooms, carrots, hazelnuts, white cabbage and broccoli, apples, spinach, pistachios, walnuts, almonds, tomatoes, oatmeal and barley cereals, as well as millet and fresh herbs.
The following table allows you to visually see which foods are high in potassium and magnesium:
It is necessary to eat as correctly as possible, removing baking, flour, mayonnaise, various sauces and butter from your own diet, preferring vegetable products. Taking hormonal drugs, oral contraceptives, prednisolone, insulin and a number of other pharmaceuticals can adversely affect the process of absorption of magnesium and potassium by the body.
