For your body to function correctly, you’ll need important minerals such as potassium and magnesium which both affect the way muscles works and help regulate your heartbeat. Both sets of minerals are easy to find and get your daily intake is not hard at all. We are going to start with magnesium first. Your daily intake should be around 400mg
1. Dark Chocolate As well as magnesium, dark chocolate is high in iron and copper which lines your gut with healthy bacteria. It also contains antioxidants that stop harmful bacteria which cause diseases to develop. The dark chocolate that you choose needs to be at least 80% cocoa. If you can get higher, that is better. You only need 28grams of dark chocolate to get your daily serving. 2. Avocados Avocados are quite healthy and contain a high amount of minerals, vitamins, and magnesium which can help you get through the stages of keto flu quickly. Avocados have been known to increase your HDL cholesterol which moves the LDL cholesterol from your body to your liver. They have also helped in increasing triglyceride levels. 3. Mushrooms Mushrooms are a favorite among many different types of dishes. There is a wide variety of mushrooms, and in the world, that’ll provide you with enough potassium. You can have them with any type of dish, and you’ll get around 630mg dosage in one sitting.
4. Legumes Legumes are a variety of plants such as beans, chickpeas, soybeans, and peas which are rich in nutrients and magnesium. The great thing about them is that they contain potassium and iron. Legumes are rich in fiber which can lower bad cholesterol and also decrease the risk of heart disease as well as improve your blood sugar levels. 5. Sweet Potatoes Sweet potatoes have a good amount of potassium as well as contain high quantities of vitamin C, vitamin A, and magnesium. It is recommended that you stay away from white potatoes as they will kick you out of ketosis quickly. 6. Nuts Eating nuts have shown to reduce heart disease and other diseases. They contain a fiber which will make you feel full but some nut has a higher carb count than others, so it is worth checking the packing labels before you purchase a packet of cashews (high count of carbs) versus walnuts (low amount of carbs) Most seeds are rich in magnesium and help reduce cholesterol as well as reduce the chance of breast cancer. 7. Wholegrains Grains such as wheat and oats are a fantastic source of magnesium as well as many nutrients. They are also high in fiber and B vitamins which can help reduce inflammation and the risk of heart disease.
8. Spinach Everyone loves spinach, as it contains a low potassium count and you can eat your weight in it. The nutrients in spinach help you develop a healthy metabolism, vision, bone health, and a healthy immune system.
There are plenty of vegs that can help you meet your potassium and magnesium intake, but for now, the foods mentioned above are all you need