Magnesium is a crucial mineral for various bodily functions, including nerve function, blood sugar regulation, and bone health.
Many people fail to get enough magnesium in their diet, increasing the risk of conditions like heart disease.
Fortunately, several fruits are rich in magnesium and can help meet daily requirements.
Prickly pear
Prickly pear is a nutrient-dense fruit native to Mexico. A one-cup serving contains 127 mg of magnesium, making it one of the best fruit sources of this mineral.
It is also high in vitamin C and fiber, which support immune function and gut health.
Dried figs
Dried figs provide 101 mg of magnesium per cup, covering 24 % of the daily value (DV).
They are also packed with fiber, calcium, and polyphenol antioxidants, which help regulate inflammation and protect against cellular damage.
Durian
Known for its strong smell, durian is a tropical fruit that offers 72.9 mg of magnesium per cup.
It is also high in vitamin C, which is essential for immune function and collagen production.
Passion fruit
A cup of passion fruit contains 68.4 mg of magnesium, contributing to 16.2 % of the DV.
This exotic fruit is also rich in vitamin A, which is crucial for vision, immune health, and growth.
Jackfruit
Jackfruit is the largest edible fruit in the world and provides 47 mg of magnesium per cup.
It is also a good source of potassium, a mineral that works alongside magnesium to regulate blood pressure.
Avocado
Unlike most fruits, avocados are rich in healthy fats and low in carbohydrates.
A cup of cubed avocado delivers 43.5 mg of magnesium. It is also high in fiber, which helps regulate blood sugar levels.
Dried apricots
Dried apricots offer 41.6 mg of magnesium per cup and are also rich in potassium and iron.
The iron content supports oxygen transport and energy production in the body.
Bananas
Bananas are a well-known source of potassium, but they also provide 40.6 mg of magnesium per cup.
Additionally, they are high in vitamin B6, which is essential for immune function and metabolism.
Guava
Guava stands out for its relatively high protein content compared to other fruits.
It contains 36.4 mg of magnesium per cup and is extremely rich in vitamin C, covering over 400% of the DV.
Papaya
Papayas offer 34.6 mg of magnesium per cup and are packed with folate, vitamin C, and carotenoid antioxidants like lycopene.
Lycopene has been linked to a lower risk of heart disease.
Blackberries
A cup of blackberries contains 28.8 mg of magnesium, along with high amounts of vitamin C, vitamin K, and manganese.
They are also rich in antioxidants, which help reduce inflammation and protect cells from damage.
This article is based on information from Health.com.