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Man chopping banana with kitchen knife, fruits high in magnesium
Magnesium is a mineral that's needed for important processes such as nerve function, blood pressure and blood sugar regulation, bone health maintenance, and more.
Your daily magnesium needs depend on factors like your age and gender. Adult males need 400-420 milligrams of magnesium per day, and adult females require 310-400 milligrams per day.1
Nearly half of the United States population falls short of their daily magnesium intake needs, which can increase their risk of conditions like heart disease.12 Eating more magnesium-rich foods, like fruit, can help boost magnesium intake.
1. Prickly Pear
Prickly pear is a plant native to Mexico. It grows oval-shaped fruits that have a sweet, berry-like flavor.34
Prickly pears are healthy and high in several vitamins, minerals, and healthy plant compounds. These fruits are one of the best sources of magnesium you can eat.
A 1-cup serving of raw prickly pear fruit contains 127 milligrams of magnesium, which is 30% of the Daily Value (DV) for magnesium.15
Prickly pears are also rich in vitamin C and fiber. Vitamin C is essential for immune function, while fiber promotes gut health by supporting regular bowel movements and encouraging the growth of healthy bacteria in your digestive tract. A cup of raw prickly pear provides 23% of your DV for vitamin C and 19.2% for fiber.56
2. Dried Figs
Dried figs are an excellent source of magnesium. One cup provides 101 milligrams, 24% of the DV.7
In addition to magnesium, figs are high in fiber and other vitamins and minerals, like vitamin B6 and calcium. A cup of dried figs contains 14.6 grams of fiber, which covers over 50% of the DV for fiber.
Figs are also packed with polyphenol antioxidants, which protect against cellular damage and regulate inflammation.8
3. Durian
Durian is a large tropical fruit native to Southeast Asia. It has a creamy texture and a sweet yet bitter taste. Durian is known for its strong smell—sometimes described as a combination of sulfur and rotten onions.9
Durian is a good source of fiber and several vitamins and minerals, including vitamin C, potassium, B vitamins, and magnesium. A cup of raw durian contains 72.9 milligrams of magnesium, 17% of the DV.10
The same serving contains 53% of the DV for vitamin C, which functions as an antioxidant in the body and is required for immune function, collagen synthesis, and neurotransmitter production.11
4. Passion Fruit
Passion fruit is a vining plant native to South America. The plant produces small fruits with hard rinds ranging from green to purple, depending on ripeness.
The soft, seed-filled flesh of passion fruit is a good source of several nutrients, including magnesium. A cup of passionfruit contains 68.4 milligrams of magnesium, 16.2% of the DV.1213
It's also a good source of vitamin A, providing 16.7% of the DV. Vitamin A is needed for vision, reproductive health, immune function, and normal growth and development.14
5. Jackfruit
Jackfruit is the fruit of the Artocarpus heterophyllus tree, which is native to India. Jackfruits are the largest edible fruit in the world and can grow up to 110 pounds.15
A cup of raw jackfruit contains 47 milligrams of magnesium, 11% of the DV.16
The same serving covers 16% of the DV for potassium. Like magnesium, potassium is necessary for blood pressure regulation. Eating more foods high in potassium and magnesium may help reduce high blood pressure and lower the risk of heart disease.1718
6. Avocado
Avocados are one of the healthiest fruits you can eat. They are rich in a number of nutrients, including fiber, healthy fats, and minerals like magnesium. A cup of cubed avocado contains 43.5 milligrams of magnesium, 10.35% of the DV.19
Unlike most other fruits, avocados are low in carbohydrates and high in healthy fats, making them a good option for those on low-carbohydrate diets, like keto diets, and those with diabetes.
They're also high in fiber, which promotes healthy blood sugar control by slowing the absorption of sugar into the bloodstream. A cup of cubed avocado provides 35% of the DV for fiber.19
7. Dried Apricots
Dried apricots are sweet and chewy, making them an excellent option for those craving a healthy alternative to sweets like candy.
A cup of dried apricots provides 41.6 milligrams of magnesium, 9.9% of the DV. They are also packed with other nutrients, such as potassium and iron.20
The same serving of dried apricots covers 19.2% of the DV for iron, which is needed for oxygen transportation, growth, energy production, hormone synthesis, and neurological development.21
8. Bananas
Bananas are tropical fruits that contain an impressive amount of nutrients. A cup of banana slices contains 40.6 milligrams of magnesium, 9.6% of the DV.22
Bananas are also high in vitamin B6, a B vitamin needed for metabolism, immune function, neurotransmitter production, and the formation of hemoglobin, the oxygen-carrying part of red blood cells.23
9. Guava
Guava is a tropical fruit with a sweet but tart taste. It's a good source of magnesium, with a cup of guava providing 36.4 milligrams of magnesium, or 8.6% of the DV.24
Guava stands out from other fruits because it's relatively high in protein, providing 4.21 grams per cup. This fruit is also rich in vitamin C, with the same serving covering over 400% of the DV.24
10. Papaya
Papayas are large tropical fruits with bright orange, sweet-tasting flesh. Papaya is a good source of vitamins and minerals, including magnesium. A cup of papaya contains 34.6 milligrams of magnesium, 8.2% of the DV.25
Papayas are also high in folate, vitamin C, and carotenoid antioxidants. They are especially high in lycopene, a carotenoid pigment with powerful heart-protective properties. Research shows that following a diet high in lycopene is an effective way to lower heart disease risk.26
11. Blackberries
A cup of blackberries contains 28.8 milligrams of magnesium, 7% of the DV. They are also high in vitamins C and K and manganese, a mineral involved in immune health, energy metabolism, and nervous system function.2728
Blackberries contain concentrated antioxidants, such as phenolic acids and anthocyanins, which give them powerful anti-inflammatory and cellular protective properties.
Other Food Sources of Magnesium
In addition to fruits, magnesium can be found in nuts, vegetables, seeds, and beans.
Here are some of the best dietary sources of magnesium:1
Spinach: 156 milligrams (mg) per cooked cup, or 37% of the Daily Value (DV)
Pumpkin seeds: 156 mg per ounce, or 37% of the DV
Chia seeds: 111 mg per ounce, or 26% of the DV
Black beans: 120 mg per cup, or 28% of the DV
Edamame: 100 mg per cup, or 24% of the DV
Brown rice: 84 mg per cup, or 20% of the DV
Almonds: 80 mg per ounce, or 19% of the DV
Cashews: 74 mg per ounce, or 18% of the DV
Soy milk: 61 mg per cup, or 15% of the DV
Yogurt: 42 mg per 8 ounces, or 10% of the DV
To ensure you hit your daily magnesium requirements, try consuming a variety of magnesium-rich foods, like greens, beans, nuts, and seeds.
A Quick Review
Magnesium is a mineral needed to regulate blood pressure, nerve function, and many other critical body processes.
Some fruits, like prickly pear, jackfruit, durian, and blackberries, are high in magnesium. Try incorporating these and other magnesium-rich foods into your diet to help you meet your daily magnesium needs.
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