What foods are high in magnesium and potassium? And what are all the benifits of these nutrients?
Thursday, November 19th, 2009 at
7:29 PM
I’ve heard that magnesium is really good for you as far as helping alleviate sterss, and potassium is a good thing to gave along with it…
Can someone recommend some foods rich in magnesium and potassium please and maybe explain all the benifits of these nutrients.
I have always had alot of anxiety my whole life and I believe it is due to bad diet , so I really believe that a proper diet will help me.
Thanks for your time.
Filed under: Potassium Rich
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I highly recommend a low carb way of eating (<9grams carbs per hour) to normalize hormones and allow your adrenals to heal. Nuts & seeds are high in magnesium & nutritional value. Avocado & bananas are high in potassium. I also recommend a salt substitute which is a cheaper potassium supplement.
Ground flax seed (2-4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. Suggested for daily fiber needs.
Flax seed - 3.5oz - 98% Magnesium - 39% Potassium - 534 cal - 65% calories from fat (high in Omega3 fatty acids) for 2gram carb - 27g fiber 109%DV - 26% DV Calcium - 64% Phosphorus - 29% Zinc - 61% Copper - 124% Manganese - 36% Selenium - 32% Iron - 110% Thiamin - 9% B2 Riboflavin - 15% B3 Niacin - 24% Vit.B6 - 22% Folate - 10% Vit.B5
Pumpkin seeds - 3.5oz - 134% Magnesium - 23% Potassium - 541 cal - 71% calories from fat for 14gram carb - 4g fiber 16%DV - 4% DV Calcium - 117% Phosphorus - 50% Zinc - 69% Copper - 151% Manganese - 8% Selenium - 83% Iron - 14% Thiamin - 19% B2 Riboflavin - 9% B3 Niacin - 11% Vit.B6 - 14% Folate - 3% Vit.B5.
Sunflower seeds - 3.5oz - 81% Magnesium - 18% Potassium - 584 cal - 74% calories from fat for 11gram carb - 9g fiber 34%DV - 8% DV Calcium - 66% Phosphorus - 33% Zinc - 90% Copper - 97% Manganese - 76% Selenium - 29% Iron - 99% Thiamin - 21% B2 Riboflavin - 42% B3 Niacin - 67% Vit.B6 - 57% Folate - 11% Vit.B5.
Brazil Nuts- 3.5oz - 94% Magnesium - 19% Potassium - 656 cal - 85% calories from fat for 4gram carb & 16% DV Calcium - 73% Phosphorus - 27% Zinc - 87% Copper - 61% Manganese - 2739% Selenium - 13% Iron - 41% Thiamin - 2% B2 Riboflavin - 1% B3 Niacin - 5% Vit.B6 - 5% Folate - 2% Vit.B5.- 29% Vit.E
Almonds- 3.5oz - 67% Magnesium - 20% Potassium - 575 cal - 72% calories from fat for 10gram carb & 26% DV Calcium - 48% Phosphorus - 21% Zinc - 50% Copper - 114% Manganese - 4% Selenium - 21% Iron - 14% Thiamin - 60% B2 Riboflavin - 17% B3 Niacin - 7% Vit.B6 - 12% Folate - 5% Vit.B5.- 131% Vit.E
Raw nuts are living and full of the energy of life and should be capable of building a tree. Roasted nuts are dead & they may still provide some nutrients, but none can compare to the nutrients and enzymes from a live food.
Unfortunately, raw does not necessarily mean living.
For example - Commercially sold almonds are now required to be pasteurized turning a live food into a dead one. You can not sprout an almond that has been irradiated. I buy my almonds direct from growers off ebay. I get 20# for less than $3# including shipping.
April 6, 2007 - Small-scale farmers, retailers, and consumers are outraged over a new federal regulation that will require all almonds grown in California to be sterilized with various “pasteurization” techniques. The rule, which the USDA quietly developed in response to outbreaks of Salmonella in 2001 and 2004, traced to raw almonds, mandates that all almonds undergo a sterilization process that includes chemical and/or high-temperature treatments.
The only exemption to these new regulations will be … small-scale growers who can sell truly raw almonds but only direct to the public
Highly nutritious foods you should consider: sprouts, spirulina, paprika, turnip greens, mustard greens, kale, garlic, brewers yeast, raw almonds, ground flax seeds & chia seeds.
Paprika - 1 Tablespoon = 20 cal = 71% DV Vit.A - 8% DV Vit.C - 10% DV Vit.E - 14% DV Vit.B6 - 9% DV Iron & others way too many to list.
Brewer’s Yeast Powder - Two tblspns. provide a whole lot of nutrition! 158% RDA Chromium - 90% Selenium - 88% B2 - 80% B1 - 50% Copper - 50% Niacin - 40% B6 & others way too many to list. It tastes peanutty to me. I have been adding it to sesame butter, a lil raw honey, coconut cream & coconut oil, powdered whey and tastes like peanut butter to me!