6 fruits that are high in magnesium

Nearly half of the population falls short of their daily magnesium requirements. The research identifies that magnesium is essential for nerve function, blood pressure regulation, blood sugar control, and bone health maintenance, with adult males needing 400-420 milligrams daily and females requiring 310-400 milligrams. While there are many foods to get your daily requirement of magnesium fulfilled, there’s a yummier way to get it up. By introducing fruits rich in magnesium, you can get it the healthier and tastier way. Here are 6 fruits that are high in magnesium:

Papaya

Eating papaya every day is the best way to get into shape and fitter. It also contains enough nutrients to support your daily health requirements along with magnesium. Papaya delivers 34.6 milligrams of magnesium per cup, meeting 8.2% of daily needs. The fruit is rich in lycopene, a carotenoid linked to heart disease prevention.

Prickly pear

The highest concentration of magnesium in a fruit belongs to this amazing one. Prickly pear emerges as the leading magnesium-rich fruit, containing 127 milligrams per 1-cup serving, which accounts for 30% of the Daily Value. This Mexican native fruit also provides 23% of the daily vitamin C requirement and 19.2% of fiber needs.

Figs

Figs are an amazing addition to your diet. Not only this, dried figs rank second, delivering 101 milligrams of magnesium per cup, representing 24% of the Daily Value. These fruits are particularly rich in fiber, containing 14.6 grams per cup, covering over 50% of daily fiber requirements.

Bananas

These bright yellow elongated fruits are known as a superfood for a reason. Bananas contain 40.6 milligrams of magnesium per cup, meeting 9.6% of daily needs. These tropical fruits are rich in vitamin B6, essential for metabolism and immune function. Consume one banana per day, and you will notice your health transform.

Apricots

Dried apricots offer 41.6 milligrams of magnesium per cup, providing 9.9% of daily requirements. They also deliver 19.2% of the daily iron needs, supporting oxygen transportation and hormone synthesis. They are versatile to use as they can be consumed as is or added to any smoothie or a salad.

Guava

This beautiful green fruits is hyped up for its vitamin C content. However, it is also brimming with enough magnesium to support your health. Guava provides 36.4 milligrams of magnesium per cup, covering 8.6% of daily requirements. This fruit stands out with 4.21 grams of protein per cup and over 400% of daily vitamin C needs.

Other amazing sources of magnesium

Other significant magnesium sources, including spinach (156mg per cooked cup), pumpkin seeds (156mg per ounce), chia seeds (111mg per ounce), black beans (120mg per cup), edamame (100mg per cup), brown rice (84mg per cup), almonds (80mg per ounce), cashews (74mg per ounce), soy milk (61mg per cup), and yogurt (42mg per 8 ounces).

Let’s emphasize the importance of consuming various magnesium-rich foods to meet daily requirements. We suggest consuming a balanced diet incorporating fruits, vegetables, nuts, seeds, and legumes for optimal magnesium intake.