weekly plate plan: super minerals

Among the most beneficial minerals you can include in your Plan eating are magnesium and potassium. Both of these mineral salts have hundreds of benefits – they’re essential for efficient blood circulation and they fight water retention and swelling – and they can be found in your Plan foods.


Magnesium is fundamental for the muscular, nervous, cardiac, and immune system. Moreover, it guarantees the communication between ne nervous centers and the muscles. A lack of this mineral not only weakens the body, but also causes the accumulation of waste in the interstitial fluids, which cause water retention. So taking magnesium helps relieving stress and fatigue, improves blood circulation and fights water retention.

Water retention is due not only to a lack of magnesium, but also to a shortage of potassium. This mineral is closely related to another one, which is sodium. When there’s a high concentration of sodium in our body, potassium starts working to eliminate it through urine. This means that if we don’t take enough potassium, the sodium in our body accumulates and causes the stagnation of liquids.


If you eat a balanced diet, you won’t lack either of these two minerals. A lot of everyday Plan foods contain magnesium, such as oat bran, dried fruit, peaches, legumes, pineapples, cherries, strawberries, melons, and green leafy vegetables like lettuce, broccoli and cauliflower.

The same applies to potassium: you can find it in bananas, kiwi, grapes, beans, mushrooms, spinach, avocados and dried fruit.

However, if you want to up your potassium and magnesium intake to fight cellulite, you may need to take a supplement that contains both minerals. These are often recommended during summer, because of their energising and hydrating action.


    • Nutri-Align Fasting Salts
    • Viridian Potassium & Magnesium Citrate

The good thing about supplements is that magnesium and potassium are bio-available, so they are highly assimilable, while those in food might disappear during cooking or manufacturing.



    • Potassium is a mineral that helps control the balance of fluids in the body, and also helps the heart muscle work properly.
    • Adults (19 to 64 years) need 3,500mg of potassium a day. You should be able to get all the potassium you need from your daily diet.
    • Taking too much potassium can cause stomach pain and sickness – keep your daily dose below 3,700mg.


    • Magnesium is a mineral that helps turn the food we eat into energy; it ensures that the parathyroid glands, which produce hormones important to bone health, work efficiently.
    • The required daily amount of magnesium for women (19-64 years) is 270mg, 300mg for men.
    • There’s not enough evidence to say what the effects might be of taking high doses of magnesium for an extended time.