Magnesium and potassium are two important minerals that play a big role in regulating your blood pressure. But how much of each do you really need for optimal health benefits?
According to the Office of Dietary Supplements (ODS), adult males need 400 to 420 milligrams (mg) of magnesium per day, while adult females require 310 to 320 mg of magnesium daily. As for adequate daily potassium, the ODS recommends that adult males aim for 3,400 mg and that adult females aim for 2,600 mg.
It’s worth noting that these numbers increase if you’re expecting. Pregnant people should try to get 350 to 360 mg of magnesium and 2,900 mg of potassium every day.
The top magnesium-rich foods are grains, nuts, legumes, fish and leafy green vegetables. Foods high in potassium include fruits and vegetables, milk and yogurt, legumes, nuts, meat, and poultry. But finding food options with both nutrients can sometimes be a challenge. Here, we list eight foods that are good sources of both minerals.
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