10 fruits high in magnesium, good for health

Fruits are a natural source of magnesium, although the magnesium content can vary depending on the type. Check out some healthy fruits rich in magnesium.

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, playing an important role in functions such as nerve function, blood pressure regulation, blood sugar stabilization, bone health maintenance, and many other functions. The most prominent health benefits of magnesium are its ability to support nerve function and reduce stress.

Daily magnesium needs depend on factors such as age and gender. Adult men need 400-420 mg of magnesium per day and adult women need 310-400 mg per day.

In fact, many people don't get enough magnesium every day, which can increase their risk of conditions like heart disease. Check out these magnesium-rich fruits to add to your daily intake:

1. Dried figs are rich in magnesium

Figs.

Dried figs are an excellent source of magnesium. One cup provides 101 mg, or 24% of the Daily Value (DV). In addition to magnesium, figs are also high in fiber and other vitamins and minerals, such as vitamin B6 and calcium. One cup of dried figs contains 14.6 g of fiber, which is more than 50% of the DV.

Figs are also rich in polyphenol antioxidants, which protect cells from damage and regulate inflammation.

2. Durian

Durian is rich in magnesium.

Durian is a good source of fiber and several vitamins and minerals, including vitamin C, potassium, B vitamins, and magnesium. One cup of raw durian contains 72.9 mg of magnesium, 17% of the DV. The same serving contains 53% of the DV of vitamin C, which functions as an antioxidant in the body and is necessary for immune function, collagen synthesis, and neurotransmitter production.

3. Passion fruit

Passion fruit contains many vitamins and minerals.

Passion fruit is a climbing vine native to South America. It produces small, hard-skinned fruits that range in color from green to purple, depending on ripeness.

The soft, seed-filled flesh of passion fruit is a good source of several nutrients, including magnesium. One cup of passion fruit contains 68.4 mg of magnesium, or 16.2% of the DV. It is also a good source of vitamin A, providing 16.7% of the DV. Vitamin A is essential for vision, reproductive health, immune function, and normal growth and development.

4. Jackfruit

Jackfruit is a food rich in magnesium.

One cup of jackfruit contains 47 mg of magnesium, which is 11% of the DV. The same serving provides 16% of the DV of potassium. Like magnesium, potassium is essential for regulating blood pressure. Eating foods rich in potassium and magnesium can help lower high blood pressure, reducing the risk of heart disease.

5. Avocado

Avocado is a healthy fruit rich in minerals.

Avocados are one of the healthiest fruits, rich in several nutrients, including fiber, healthy fats, and minerals like magnesium. One cup of diced avocado contains 43.5 mg of magnesium, 10.35% DV. Avocados are low in carbohydrates and high in healthy fats, making them a good choice for people on low-carb diets like the keto diet and people with diabetes.

Avocados are also rich in fiber, which helps control blood sugar levels by slowing the absorption of sugar into the bloodstream. One cup of diced avocado provides 35% of the DV of fiber.

6. Dried Apricots

Dried apricots are high in magnesium.

Dried apricots are sweet and chewy, making them a good choice for those craving a healthy alternative to candy. One cup of dried apricots provides 41.6 mg of magnesium, or 9.9% of the DV. Dried apricots are also high in other nutrients, such as potassium and iron. A similar serving of dried apricots provides 19.2% of the DV of iron, which is essential for oxygen transport, growth, energy production, hormone synthesis, and nerve development.

7. Banana

Bananas are rich in potassium and magnesium.

Bananas are a tropical fruit that pack an impressive nutritional punch. One cup of sliced ​​bananas contains 40.6 mg of magnesium, which is 9.6% of the DV. Bananas are also high in vitamin B6, a B vitamin that is essential for metabolism, immune function, neurotransmitter production, and the formation of hemoglobin, the oxygen-carrying component of red blood cells.

8. Guava

Guava provides magnesium.

Guavas are a good source of magnesium, with one cup providing 36.4 mg of magnesium, or 8.6% of the DV. Guavas stand out from other fruits because they are relatively high in protein, providing 4.21 grams per cup. They are also rich in vitamin C, with the same serving providing more than 400% of the DV.

9. Papaya

Papaya is rich in minerals and vitamins.

Papaya is a good source of vitamins and minerals, including magnesium. One cup of papaya contains 34.6 mg of magnesium, 8.2% DV.

Papayas are also rich in folate, vitamin C, and carotenoid antioxidants. They are particularly rich in lycopene, a carotenoid pigment with powerful heart-protective properties. Research shows that following a diet high in lycopene is an effective way to reduce the risk of heart disease.

10. Raspberries

Raspberry.

One cup of blackberries contains 28.8 mg 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.

Black raspberries are rich in concentrated antioxidants, such as phenolic acids and anthocyanins, which have powerful anti-inflammatory, cell-protective properties.

11. Other food sources of magnesium

Some foods are rich in magnesium.

In addition to fruits, magnesium is also found in nuts, vegetables, and beans. Here are some good food sources of magnesium:

• Spinach: 156 mg per cooked cup, or 37% DV.
• Pumpkin seeds: 156 mg per ounce (28.35 g), or 37% DV.
• Chia seeds: 111 mg per ounce, or 26% DV.
• Black beans: 120 mg per cup, or 28% DV.
• Edamame (Japanese soybeans): 100 mg per cup, or 24% DV.
• Brown rice: 84 mg per cup, or 20% DV.
• Almonds: 80 mg per ounce, or 19% DV.
• Cashews: 74 mg per ounce, or 18% DV.
• Soy milk: 61 mg per cup, or 15% DV.
• Yogurt: 42 mg per 8 ounces, or 10% DV.

To ensure you meet your daily magnesium needs, consume a variety of magnesium-rich foods such as green vegetables, beans, and nuts.

Hoang Nam

Source: https://giadinh.suckhoedoisong.vn/10-loai-trai-cay-co-ham-luong-magie-cao-tot-cho-suc-khoe-172250310205118712.htm