Potassium, Magnesium and Sodium are very important in your body!

How much Potassium should I have? What are the sources and how it works in my body? These are frequent questions during our classes. People also ask the same questions about Sodium and Magnesium. Here is quick information about each of these minerals:

Magnesium is found in more than 300 enzymes in your body. Enzymes are body chemicals that help regulate many bodily functions, including the production of energy, body protein and muscle contractions. It also plays a role in maintaining healthy bones and a healthy heart.

Magnesium is a major mineral, meaning it exists in your body in significant amounts. The average person needs to consume between 300 and 400 milligrams of magnesium a day.

Foods rich in magnesium include green leafy vegetables, whole grains, beans and nuts. Fresh fruits and vegetables also provide a modest amount of magnesium.

Potassium is a mineral that the body needs to work normally. It helps the nerves and muscles communicate. It also helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium’s harmful effects on blood pressure. Each day a person should eat 4.7 grams of the nutrient.

Most people get all the potassium they need from what they eat and drink. Sources of potassium in the diet include: Leafy greens, such as spinach and collards; fruit from vines, such as grapes and blackberries; root vegetables, such as carrots and potatoes and citrus fruits, such as oranges and grapefruit.

Sodium is used in your body to control blood pressure and blood volume. Your body also needs sodium for your muscles and nerves to work properly.

Sodium occurs naturally in most foods. The most common form of sodium is sodium chloride, which is table salt. Milk, beets, and celery also naturally contain sodium. Drinking water, also contains sodium, but the amount depends on the source.

Healthy adults should limit sodium intake to 2,300 mg per day. Adults with high blood pressure should have no more than 1,500 mg per day. Those with congestive heart failure, liver cirrhosis, and kidney disease may need much lower amounts.

These minerals are important for body functions. Just remember to consume 5 to 7 servings of vegetables and fruits every day, whole grains, and nuts to obtain the dairy intake of these minerals!