Fruits high in magnesium

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

Daily magnesium needs vary by age and gender. Adult men need about 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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American nutritionist Jillian Kubala shared some fruits that are high in magnesium.

Sung

About 150 grams of figs contain about 101 mg of magnesium, equivalent to 24% of daily needs.

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

Additionally, polyphenols in figs have powerful antioxidant properties, which help protect cells and reduce inflammation.

Durian

243 grams of durian provides about 72.9 mg of magnesium, accounting for 17% of daily needs.

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

Passion fruit

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

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

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

Photo: AI

Jackfruit

165 grams of fresh jackfruit contains about 47 mg of magnesium, meeting 11% of daily needs.

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

Butter

Avocados are one of the most nutritious fruits, rich in healthy fats, fiber and minerals. 150 grams of avocado contains about 43.5 mg of magnesium, meeting 10.35% of daily needs.

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

The high fiber content in avocados also helps control blood sugar levels, prevent diabetes and aid digestion.

Banana

About 150 grams of bananas provide about 40.6 mg of magnesium, meeting 9.6% of daily needs.

In addition, bananas also contain a lot of vitamin B6, which helps increase metabolism, support the immune system and produce hemoglobin - an important component of red blood cells. The potassium content in bananas also helps maintain stable blood pressure and reduce the risk of heart disease.

Guava

Guavas are rich in magnesium and protein. 165 grams of guava provides about 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 effective iron absorption.

Papaya

145 grams of papaya contains about 34.6 mg of magnesium, meeting 8.2% of daily needs.

In addition to magnesium, papaya is rich in folate, vitamin C, and carotenoid antioxidants.

In particular, papaya contains high levels of lycopene, which helps protect the heart and reduce the risk of heart disease.

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