Magnesium is an essential mineral that supports muscle function, nerve health, energy production, and bone strength. While it's commonly found in nuts, seeds, and leafy greens, several fruits also offer a good source of magnesium, making them a valuable part of a balanced diet. Though not as magnesium-rich as other food groups, including these fruits can help boost your daily intake naturally and deliciously.
Avocados are one of the top fruits for magnesium content. One medium avocado provides about 58 milligrams of magnesium, which is roughly 15% of the recommended daily intake. They’re also rich in healthy fats, potassium, and fiber, making them excellent for heart health and digestion. Their versatility allows them to be eaten in salads, smoothies, or even on toast.
Bananas also contain magnesium—about 32 milligrams in a medium-sized banana. While they're better known for their potassium, the magnesium content, along with vitamin B6 and carbohydrates, makes them a great snack for energy and muscle recovery. This makes bananas especially helpful for athletes or anyone engaging in regular physical activity.
Other fruits like figs (especially dried), blackberries, raspberries, and papaya also contribute smaller but meaningful amounts of magnesium. For example, a cup of dried figs provides around 100 milligrams of magnesium, while a cup of blackberries offers about 30 milligrams. Including a variety of these fruits in your diet not only helps meet magnesium needs but also adds fiber, antioxidants, and essential vitamins that support overall health.
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