Electrolytes are minerals in the body that carry an electric charge and are essential for many important functions such as hydration, muscle and nerve function, and maintaining a balance of bodily fluids. Magnesium and potassium are two important electrolytes that can be obtained from whole foods. In this article, we will discuss the top 9 whole foods that are rich in magnesium and potassium, and why these electrolytes are important for a low-carb diet.

1. Spinach: Spinach is an excellent source of magnesium, with a cup of cooked spinach providing approximately 157 mg of magnesium. Spinach is also rich in potassium, providing about 839 mg per cup.
2. Swiss Chard: Swiss chard is another leafy green that is rich in magnesium, with a cup of cooked Swiss chard providing approximately 150 mg of magnesium. Swiss chard is also a good source of potassium, providing about 961 mg per cup.
3. Avocado: Avocados are a good source of both magnesium and potassium, with one medium avocado providing approximately 58 mg of magnesium and 485 mg of potassium.
4. Almonds: Almonds are a rich source of magnesium, with one ounce of almonds providing approximately 80 mg of magnesium. Almonds are also a good source of potassium, providing about 200 mg per ounce.
5. Salmon: Salmon is an excellent source of both magnesium and potassium, with a 3-ounce serving providing approximately 53 mg of magnesium and 488 mg of potassium.
6. Chia Seeds: Chia seeds are a good source of magnesium, with two tablespoons of chia seeds providing approximately 90 mg of magnesium. Chia seeds are also a good source of potassium, providing about 99 mg per two tablespoons.
7. Yogurt: Yogurt is a good source of both magnesium and potassium, with one cup of plain, nonfat yogurt providing approximately 46 mg of magnesium and 579 mg of potassium.
8. Dark Chocolate: Dark chocolate is a good source of magnesium, with one ounce of dark chocolate providing approximately 64 mg of magnesium. Dark chocolate is also a good source of potassium, providing about 168 mg per ounce.
9. Squash: Squash, particularly butternut and acorn squash, is a good source of magnesium, with one cup of cooked squash providing approximately 60-85 mg of magnesium. Squash is also a good source of potassium, providing about 564-844 mg per cup.

It is important to note that sodium is also an electrolyte, but it is easy to obtain through a balanced diet and therefore, we did not include sources of sodium in this article.

In conclusion, incorporating these whole foods into your low-carb diet can help you meet your daily requirements for magnesium and potassium, which are essential for maintaining good health. It is important to speak with a healthcare professional to determine the best dietary approach for you, as individual needs and circumstances can vary.