What potassium, magnesium and calcium do in your body and where to find them – with a mineral table and quiz.
Whether a food acts alkaline depends strongly on its minerals. The PRAL value compares alkaline minerals with acid-forming components.
Why this matters and how liver, kidneys and lungs balance acids: What makes alkaline fasting alkaline?
Potassium is involved in energy production, glycogen storage, nerve and heart function, blood pressure and muscle contraction – and plays an important role in the acid-base balance.
Note when sweating: heat, intense sport or the sauna cost potassium.
Sources: potatoes, bananas, avocados, tomatoes, leafy greens. Alcohol and caffeine are left out. More: Carbohydrates.
Magnesium is involved in muscle contraction, nerve-muscle communication and heart activity, and is important for bones and teeth. It relaxes and helps against tension and cramps.
Cook gently: long cooking reduces magnesium – see steaming, sprouting, fermenting.
Sources: whole grains, many nuts and legumes are acid-forming. Alkaline sources: broccoli, green beans, bananas, raspberries, dried figs, dates, apricots, almonds and seeds (nuts & seeds).
While magnesium relaxes, calcium activates muscles – and it is a main component of your bones.
Sources: cabbages, spinach, broccoli, dried fruit, almonds and seeds like poppy seeds.
Absorb better: plant calcium is absorbed slightly less well. Vitamin D helps – go outside daily. Magnesium supports absorption too.
Which food provides what? Based on the guide above:
| Food | Potassium | Magnesium | Calcium |
|---|---|---|---|
| Potatoes | ✅ | - | - |
| Bananas | ✅ | ✅ | - |
| Avocados | ✅ | - | - |
| Tomatoes | ✅ | - | - |
| Leafy greens / spinach | ✅ | - | ✅ |
| Broccoli | - | ✅ | ✅ |
| Green beans | - | ✅ | - |
| Raspberries | - | ✅ | - |
| Dried fruit (figs, dates, apricots) | - | ✅ | ✅ |
| Cabbages | - | - | ✅ |
| Almonds & seeds (e.g. poppy) | - | ✅ | ✅ |
✅ = named as a good source in this article. All foods: food list.
Your result
0Great – now you know!
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All prices per person in a double room.
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It compares alkaline minerals with acid-forming components and shows whether a food acts alkaline or acidic.
Potatoes, bananas, avocados, tomatoes and leafy greens.
From broccoli, green beans, bananas, raspberries, dried fruit, almonds and seeds.
Calcium is also in cabbages, spinach, broccoli, dried fruit, almonds and poppy seeds. Vitamin D and magnesium improve absorption.
Among other things because they can promote potassium loss – and they are acid-forming.
Potassium, magnesium and calcium are the stars of alkaline cooking. With potatoes, greens, fruit, dried fruit, almonds and seeds – gently cooked and with plenty of fresh air – you’re well supplied.
Further sources: Deutsche Gesellschaft für Ernährung (DGE)
Alkaline cuisine, yoga, nature and spa – with our team in the Ore Mountains.
