Calcium-Rich Foods
Dairy: milk, yogurt, cottage cheese, cheese
Vegetables: broccoli, kale, bok choy
Beans: soybeans, tofu
Seafood: sardines and other fish with bones
Potassium-Rich Foods
Vegetables: asparagus, artichoke, avocado, bamboo shoot, beans, beet, broccoli, Brussels sprout, carrot, cauliflower, celery, kale, mushroom, okra, potato, pumpkin, seaweed, spinach, squash (winter), sweet potato, tomato, turnip greens
Fruits: apple, apricot, avocado, banana, cantaloupe, date, dried fruit, grapefruit, honeydew, kiwifruit, orange, peach, pear, prune, strawberry, tangerine
Nuts: almonds, Brazil nuts, cashews, chestnuts, filberts, hazelnuts, peanuts, pecans, pumpkin seeds, sunflower seeds, walnuts
Cereals and breads: bran cereals, Mueslix, pumpernickel bread
Meat and poultry: pork and, at lower amounts, beef and poultry
Seafood: halibut, salmon, cod, clams, tuna, rockfish, rainbow trout, lobster, crab
Dairy: milk, yogurt
Miscellaneous: coffee, molasses, tea, tofu
Magnesium-Rich Foods
Fruits and vegetables: avocado, banana, beans, beet greens, black-eyed peas, cassava, fig, lentils, okra, potato with skin, raisins, seaweed, spinach, Swiss chard, wax beans
Whole grains: amaranth, barley, bran, brown rice, buckwheat, bulgur, granola, millet, oats, rye, triticale, whole wheat, wild rice
Dairy: milk, yogurt
Nuts: almonds, Brazil nuts, cashews, flaxseeds, hazel nuts, macadamia nuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, soybeans, sunflower seeds, walnuts
Seafood: salmon, tuna, lobster, halibut, cod