Fruits That Have Magnesium

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what fruits that have magnesium. Magnesium is an essential mineral, important for growth and development. There are two types of magnesium, the first is found in food, while the second is produced from chlorophyll in the intestine with help from sunlight. The amount of magnesium in fruits varies depending on their level of ripeness and variety.

7 Foods That Are High in Magnesium

pumpkin seeds, dark chocolate and other magnesium rich foods

From the first cereal commercial you see as a kid, you learn that you need vitamins and minerals in abundance. Like magnesium, for one. “Your body needs it to function correctly,” says registered dietitian Anna Taylor, RD.

Here’s how to know if you’re getting enough — and what to eat to keep your levels up.

The benefits of magnesium

Magnesium is a real heavy hitter, Taylor says. It’s necessary for more than 300 enzymatic processes in the body, including:

  • Normal daily functions, like muscle contraction and heart rhythm.
  • Protein production.
  • Blood sugar and blood pressure control.
  • Bone health.
  • Making DNA.
  • Creating energy.

The problem is, many people don’t get enough, forcing the body to compensate.

“When your magnesium levels are down, your body filters out less magnesium than normal to keep adequate levels in your body,” Taylor says. “But that’s not a great long-term strategy.”

What are the symptoms of a magnesium deficiency?

It’s usually not a problem if you have days here and there where you don’t get enough magnesium. But an ongoing lack of it in your diet can lead to magnesium deficiency.

Certain conditions (and some medications) can also make it harder for your body to have adequate magnesium levels. These conditions include:

  • Crohn’s disease.
  • Celiac disease.
  • Chronic diarrhea
  • Alcohol use disorder.
  • Type 2 diabetes.

Early signs of magnesium deficiency include:

  • Fatigue.
  • Loss of appetite.
  • Nausea.
  • Vomiting.
  • Weakness.

As magnesium deficiency gets worse, other symptoms may occur, including:

  • Abnormal heart rhythms.
  • Coronary spasms.
  • Numbness.
  • Muscle spasms and cramps.
  • Personality changes.
  • Seizures.
  • Tingling.

How to make sure you’re getting enough magnesium

To get enough magnesium in your diet, experts recommend:

  • Men: 400-420 milligrams per day.
  • Women: 310-320 milligrams per day.

But before you pull out the calculator, Taylor has some advice: “I rarely recommend people tally up magnesium or other vital nutrients,” she says. “It’s tedious, difficult and ungainly. Instead, make sure to include a variety of fiber-rich plant foods in your diet every day.”

What foods are high in magnesium?

Here are Taylor’s top picks.

1. Nuts and seeds

  • Almonds (roasted): 1 ounce = 80 milligrams of magnesium (20% of the recommended dietary allowance).
  • Cashews (roasted): 1 ounce = 72 milligrams of magnesium (18% RDA).
  • Flaxseed (whole): 1 tablespoon = 40 milligrams of magnesium (10% RDA).
  • Peanuts (dry roasted): 1 ounce = 49 milligrams of magnesium (12% RDA).
  • Pumpkin seeds (hulled, roasted): 1 ounce = 150 milligrams of magnesium (37% RDA).

2. Legumes

  • Black beans (boiled): 1/2 cup = 60 milligrams of magnesium (15% RDA).
  • Edamame (cooked, prepared): 1/2 cup = 50 milligrams of magnesium (12% RDA).
  • Lima beans (cooked): 1/2 cup = 40 milligrams of magnesium (10% RDA).

3. Fiber-rich whole grains

  • Quinoa (cooked): 1/2 cup = 60 milligrams of magnesium (15% RDA).
  • Shredded wheat (plain, unfrosted): 1 cup = 56 milligrams of magnesium (14% RDA).

4. Low-fat dairy products

  • Milk (nonfat): 1 cup = 24-27 milligrams of magnesium (7% RDA).
  • Yogurt (plain, low fat): 8 oz. = 42 milligrams of magnesium (10% RDA).

5. Greens

  • Spinach (cooked): 1/2 cup = 78 milligrams of magnesium (19% RDA).

6. Chocolate

  • Dark chocolate (70-85% cocoa): 1 oz. = 64 milligrams of magnesium (16% RDA).

7. Water

“Tap, mineral and bottled waters can be magnesium sources — but it’s difficult to know how much magnesium they contain because it depends on the water source,” Taylor says. “It’s anywhere from 1 milligram per liter to 120 milligrams per liter.”

So, if you drink the recommended two liters of water per day, that could be up to 240 milligrams of magnesium.

To reach the recommended amounts, Taylor recommends eating:

  • Fruits and vegetables: Five handfuls per day.
  • Whole grains: At least three servings per day.
  • Nuts and seeds: 1 ounce or 1/4 cup per day.
  • Legumes: One serving most days of the week.

8 Foods High in Magnesium

Magnesium helps boost energy, reduce inflammation, and support immunity. Reach for the following magnesium-rich foods to reduce your risk for a deficiency.

a woman eating a piece of chocolate which is high in magnesium

Dark chocolate offers a sweet way to get your magnesium fix.

Time to make some dietary changes to boost energy and build a healthy immune system? While magnesium is considered a minor nutrient, it plays a significant role in your overall health and is essential to every function and tissue in the body.

In general, to provide magnesium to your body, the National Institutes of Health recommends looking for foods packed with dietary fiber, including:

  • Almonds
  • Avocados
  • Black beans
  • Bran cereal
  • Brown rice
  • Cashews
  • Cereal (shredded wheat)
  • Edamame
  • Kidney beans
  • Oatmeal
  • Peanut butter
  • Peanuts
  • Potatoes with skin
  • Pumpkin
  • Raisins
  • Soy milk
  • Spinach
  • Whole-grain bread
  • Yogurt

Not only do magnesium-rich foods support a healthy immune system and improve bone health, they may play a role in preventing certain cancers, according to a study published in June 2017 in the European Review for Medical and Pharmacological Sciences. Foods with magnesium have been found to help improve heart health, prevent stroke, and even potentially reduce your risk of dying from a heart attack. Additionally, magnesium foods help to support normal nerve and muscle function and keep your heartbeat in sync.

A study published in October 2017 in Molecular Nutrition and Food Research found that a nutritionally balanced vegan diet filled with fresh fruit and vegetables lowered triglycerides, insulin, and cholesterol in study participants when compared with a healthy, controlled omnivorous diet (both plant and animal foods). A plant-based diet includes magnesium-rich fruit, vegetables, beans and peas, grains, soy, seeds, and nuts. A vegetarian diet is plant-based, but a vegan diet excludes all meat, dairy, and animal products, notes Medline Plus.

A study published in February 2014 in Diabetes Care reveals that a high daily magnesium intake may help reduce the risk of type 2 diabetes by up to 32 percent. Meanwhile, a 2013 article published in Pharmacological Reports reveals that supplementing with magnesium may help ward off depression.

How Can I Raise My Magnesium Quickly Through Diet?

Magnesium supplements are available over the counter at most supermarkets and pharmacies, but registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a magnesium deficiency.

While your body absorbs between 30 and 40 percent of the magnesium you eat, magnesium deficiency may happen due to an underlying health condition, alcoholism, or certain medication, per the National Institutes of Health.

In fact, nearly two-thirds of the Western world doesn’t get the recommended daily intake of magnesium, according to a September 2017 review published in Scientifica.

The U.S. Department of Health and Human Services recommends that American adults get between 310 to 420 milligrams (mg) of magnesium daily.

Check out the following foods high in the macromineral magnesium, including dark leafy greens, nuts and seeds, fish, soybeans, avocados, bananas, dark chocolate, and fat-free or low-fat yogurt.

Dark Leafy Greens Prevent Magnesium Deficiency

dark, leafy greens which are high in magnesium

Magnesium-rich foods include dark leafy greens, which play the role of the ultimate superfood, offering up crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked magnesium greens such as baby spinach, collard greens, kale, or Swiss chard. You can avoid a magnesium deficiency by stocking your body with dark leafy greens for very few calories. A cup of raw kale, for example, packs nearly 7 mg of magnesium (1.7 percent of the daily value, or DV) and only about 7 calories, according to estimates from the U.S. Department of Agriculture (USDA).

Nuts and Seeds Keep Energy Up and Hunger Down

a bowl of pumpkin seeds which are high in magnesium

Just 1 ounce (oz) of dry roasted almonds contains 80 mg of magnesium, or about 19 percent of the DV. Other foods containing magnesium include cashews, peanuts, and pumpkinseeds, according to the Cleveland Clinic.

Combine your favorite magnesium-rich nuts and seeds in a healthy homemade trail mix — the perfect afternoon snack to keep your energy up and hunger levels down. Just remember that nuts are also a rich source of calories, per past research, so a little goes a long way, especially if you’re watching your waistline.

Salmon and Tuna Are Filled With Magnesium and Omega-3 Fatty Acids

a plate of fish which is high in magnesium

Add fish such as mackerel, wild salmon, halibut, and tuna to your menu to boost your magnesium intake, as well as vitamin D and omega-3 fatty acids. The American Heart Association (AHA) recommends eating fish (particularly fatty fish like salmon and albacore tuna) at least two times (two servings) a week. A past review also suggests there may be a link between high intakes of fish and a low incidence of mental health disorders such as depression.

Soybeans and Edamame Increase Fiber and Magnesium

Soybeans which are high in magnesium

Soybeans are a magnesium-rich food that also offers fiber, vitamins, minerals, and amino acids (the building blocks of protein). Snack on a half-cup serving of dry roasted soybeans — a rich source of energy (209 calories), magnesium (106 mg, or 25 percent DV), and protein (20.2 g, or 40 percent of DV), according to estimates from the USDA — or add fresh soybeans (edamame) to your shopping list. Other legumes containing magnesium include black beans and kidney beans, according to the U.S. Department of Health and Human Services.

Heart-Healthy Avocado Is Loaded With Nutrients

Avocado which is high in magenesium

Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds. Magnesium-rich avocados are one of the most nutritious and versatile produce picks around. Add 1 cup of cubed avocado to your salad or sandwich at lunch, and you’ll easily consume 11 percent of the DV of magnesium, according to the USDA. Like nuts, avocados are also rich in healthy fats, according to the Academy of Nutrition and Dietetics, which makes them a concentrated source of calories. So keep portion size in mind when you’re enjoying this healthy delight.

Eat Bananas for a Magnesium-Rich Snack

Bananas which contain magnesium

Did you know that bananas contain magnesium too? Bananas may be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg (or 8 percent DV) of magnesium, along with 10.3 mg of vitamin C (11.4 percent DV) and 3 g (12 percent) of fiber, according to the USDA. At only about 105 calories, this is a foolproof high-magnesium food to pop in your bag for a portable breakfast or an easy on-the-go snack. Of course, other magnesium-containing fruit, such as apples, can be added to your diet, according to the USDA.

Magnesium and Your Health

Magnesium is a mineral that plays a big role in making your body work right. More than 300 chemical reactions inside you depend on the mineral.

Without it, your muscles can’t move the way they’re supposed to. Your nerves won’t send and receive messages. Magnesium also keeps your heart rhythm steady, blood sugar levels balanced, and your joint cartilage healthy. It helps your body make protein, bone, and DNA.

Your body doesn’t make magnesium on its own. The amount you need depends on your age and gender. If you’re a woman age 19 or older, you need 310 milligrams (mg) a day — 350 mg if you’re pregnant. If you’re an adult man under age 30, you need 400 mg a day. After 30, men need 420 mg.

It’s always best to get magnesium from food, but you can also get it from multivitamins and supplements. Too much, though, can cause nausea, stomach cramps, or diarrhea. In extreme cases, it could cause an irregular heartbeat or cardiac arrest.

Don’t take a magnesium supplement if you have certain conditions, such as:

  • Heart block
  • Kidney failure
  • Bowel obstruction
  • Myasthenia gravis

If you get too much magnesium from food, your kidneys will remove it through your urine. Your kidneys will also balance out your magnesium levels if you don’t get enough of it for a little while.

Certain conditions like Crohn’s disease, celiac disease, type 2 diabetes, alcoholism, and chronic diarrhea can give your body a long-term shortage of magnesium. Common symptoms include loss of appetite, nausea, vomiting, and fatigue.

Leafy green vegetables, whole grains, beans, nuts, and fish are the best ways to keep healthy levels of magnesium in your body. Shop with these specifics in mind:

Fish: Top Source of Magnesium

These types of fish are swimming in the mineral magnesium:

  • Chinook salmon
  • Halibut
  • Atlantic mackerel
  • Atlantic pollock

Vegetables and Fruits That Have Magnesium

Prickly pear has a lot of magnesium, but it isn’t the easiest food to find or prepare.

Focus instead on these fruits and vegetables that have a lot of magnesium when you cook them and plenty of other nutrients, too:

  • Spinach
  • Swiss chard
  • Edamame
  • Tamarind
  • Potato with skin
  • Okra

Whole-Grain Products With Magnesium

Look for breakfast cereals fortified with magnesium and these whole grains:

  • Bran cereals
  • Wheat germ (toasted)
  • Quinoa (cooked)

Legumes, Nuts, and Seeds With Magnesium

Meat and poultry don’t have a lot of magnesium, but you can find it in soy, cheese, and yogurt.

These meat alternatives are also good magnesium sources:

  • Black-eyed peas (cooked)
  • Tempeh (cooked)
  • Soy nuts
  • Cooked beans (black, lima, navy, pinto, chickpeas)
  • Tofu
  • Almonds
  • Cashews
  • Flaxseed
  • Peanut butter

Magnesium in Your Water

Depending on the source and brand, your water may contain a small amount of magnesium:

  • Tap water
  • Mineral water
  • Bottled water

Top Fruits High in Magnesium

ABOUT FRUITS AND MAGNESIUM

There are quite a number of fruits rich in magnesium, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest magnesium fruits include dates, raisins, jackfruit, passion fruit, avocado, raspberries, papaya, blackberry, figs and kiwi. Other magnesium rich fruits are currants, strawberries, pineapple, cantaloupe, rhubarb, cherries, mango, honeydew, watermelon and apricot.

We calculated the top fruits for magnesium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in magnesium.


Dates

image of dates

1 date has 13mg of magnesium, or about 4% of daily values for women and 3% for men.

Magnesium
13mg in
1 date (24g)
39mg in
200 Calories (72g)
 4% 3% 13% 10%

Complete nutrition for Dates

Raisins

image of raisins

1 cup of raisin contains 50mg of magnesium, or about 16% of daily values for women and 12% for men.

Magnesium
50mg in
1 cup (165g)
20mg in
200 Calories (68g)
 16% 12% 7% 5%

Complete nutrition for Raisins

Jackfruit

image of jackfruit

In 1 cup, jackfruit has 48mg of magnesium, or about 15% of daily values for women and 12% for men.

Magnesium
48mg in
1 cup (165g)
61mg in
200 Calories (211g)
 15% 12% 20% 15%

Complete nutrition for Jackfruit

Passion Fruit

image of passion fruit

1 cup of passion fruit contains 68mg of magnesium, or about 22% of daily values for women and 17% for men.

Magnesium
68mg in
1 cup (236g)
60mg in
200 Calories (206g)
 22% 17% 19% 15%

Complete nutrition for Passion Fruit

Avocado

image of avocado

In 1 cup, avocado has 67mg of magnesium, or about 22% of daily values for women and 17% for men.

Magnesium
67mg in
1 cup (230g)
35mg in
200 Calories (120g)
 22% 17% 11% 9%

Complete nutrition for Avocado

Raspberries

image of raspberries

1 cup of raspberry contains 27mg of magnesium, or about 9% of daily values for women and 7% for men.

Magnesium
27mg in
1 cup (123g)
85mg in
200 Calories (385g)
 9% 7% 27% 21%

Complete nutrition for Raspberries

Papaya

image of papaya

In 1 cup, papaya has 30mg of magnesium, or about 10% of daily values for women and 8% for men.

Magnesium
30mg in
1 cup (145g)
98mg in
200 Calories (465g)
 10% 8% 32% 24%

Complete nutrition for Papaya

Blackberry

image of blackberry

1 cup of blackberry contains 29mg of magnesium, or about 9% of daily values for women and 7% for men.

Magnesium
29mg in
1 cup (144g)
93mg in
200 Calories (465g)
 9% 7% 30% 23%

Complete nutrition for Blackberry

Figs

image of figs

1 large fig has 11mg of magnesium, or about 4% of daily values for women and 3% for men.

Magnesium
11mg in
1 large (64g)
46mg in
200 Calories (270g)
 4% 3% 15% 11%

Complete nutrition for Figs

Kiwi

image of kiwi

1 cup of kiwi contains 31mg of magnesium, or about 10% of daily values for women and 8% for men.

Magnesium
31mg in
1 cup (180g)
56mg in
200 Calories (328g)
 10% 8% 18% 14%

Complete nutrition for Kiwi

Currants

image of currants

In 1 cup, currant has 15mg of magnesium, or about 5% of daily values for women and 4% for men.

Magnesium
15mg in
1 cup (112g)
46mg in
200 Calories (357g)
 5% 4% 15% 12%

Complete nutrition for Currants

Strawberries

image of strawberries

1 cup of strawberry contains 20mg of magnesium, or about 6% of daily values for women and 5% for men.

Magnesium
20mg in
1 cup (152g)
81mg in
200 Calories (625g)
 6% 5% 26% 20%

Complete nutrition for Strawberries

Pineapple

image of pineapple

In 1 cup, pineapple has 20mg of magnesium, or about 6% of daily values for women and 5% for men.

Magnesium
20mg in
1 cup (165g)
48mg in
200 Calories (400g)
 6% 5% 15% 12%

Complete nutrition for Pineapple

Cantaloupe

image of cantaloupe

1 melon of cantaloupe contains 98mg of magnesium, or about 32% of daily values for women and 24% for men.

Magnesium
98mg in
1 melon (814g)
71mg in
200 Calories (588g)
 32% 24% 23% 18%

Complete nutrition for Cantaloupe

Rhubarb

image of rhubarb

In 1 cup, rhubarb has 15mg of magnesium, or about 5% of daily values for women and 4% for men.

Magnesium
15mg in
1 cup (122g)
114mg in
200 Calories (952g)
 5% 4% 37%

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