Fruits are high in magnesium.

Magnesium is an essential mineral for the body, involved in many important processes such as regulating blood pressure, controlling blood sugar levels, maintaining nerve function, and protecting bone health.

Daily magnesium requirements vary by age and gender. Adult men need approximately 400-420 mg of magnesium per day, while women need 310-400 mg, according to the health website Health .

Supplementing magnesium through natural foods, especially fruits, is an effective way to improve health.

Many fruits are high in magnesium.

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Jillian Kubala, an American nutritionist, shared some fruits that are high in magnesium.

Sung

Approximately 150 grams of figs contain about 101 mg of magnesium, equivalent to 24% of the daily requirement.

This fruit also contains fiber, vitamin B6, and calcium, which help maintain bone and joint health and support metabolism.

Additionally, the polyphenols in figs possess powerful antioxidant properties, helping to protect cells and reduce inflammation.

Durian

243 grams of durian provides approximately 72.9 mg of magnesium, which is 17% of the daily requirement.

Besides magnesium, durian is also rich in vitamin C, potassium, and B vitamins, which help support the immune system, promote collagen synthesis, and boost neurotransmitter production in the brain.

passion fruit

236 grams of passion fruit provides approximately 68.4 mg of magnesium, which is 16.2% of the daily requirement.

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In addition, passion fruit is a rich source of vitamin A, meeting approximately 16.7% of the daily requirement. Vitamin A plays an important role in maintaining vision, improving immune system health, and supporting cell development.

236 grams of passion fruit provides approximately 68.4 mg of magnesium.

Photo: AI

Jackfruit

165 grams of fresh jackfruit contains approximately 47 mg of magnesium, meeting 11% of the daily requirement.

In addition, jackfruit is very rich in potassium. Both magnesium and potassium play important roles in regulating blood pressure and reducing the risk of cardiovascular disease.

Butter

Avocado is one of the most nutritious fruits, rich in healthy fats, fiber, and minerals. 150 grams of avocado contains approximately 43.5 mg of magnesium, meeting 10.35% of the daily requirement.

Unlike most other fruits, avocados are low in carbohydrates but rich in unsaturated fats, which help improve cardiovascular health.

The high fiber content in avocados also helps control blood sugar levels, prevent diabetes, and support the digestive system.

Banana

Approximately 150 grams of bananas provide about 40.6 mg of magnesium, meeting 9.6% of the daily requirement.

Additionally, bananas are rich in vitamin B6, which helps boost metabolism, support the immune system, and produce hemoglobin – a crucial component of red blood cells. The potassium content in bananas also helps maintain stable blood pressure and reduce the risk of heart disease.

Guava

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Guava is rich in magnesium and protein. 165 grams of guava provides approximately 36.4 mg of magnesium, which is 8.6% of the daily requirement.

Guava is also one of the fruits richest in vitamin C, which helps boost the immune system, protect cells from damage, and support more efficient iron absorption.

Papaya

145 grams of papaya contains approximately 34.6 mg of magnesium, meeting 8.2% of the daily requirement.

Besides magnesium, papaya is also rich in folate, vitamin C, and carotenoid antioxidants.

In particular, papaya contains a high amount of lycopene, which helps protect the cardiovascular system and reduce the risk of heart disease.

Source: https://thanhnien.vn/trai-cay-co-ham-luong-magie-cao-185250228220759554.htm