MAGNESIUM: AN ESSENTIAL MINERAL FOR HEALTH

Magnesium is a mineral essential for vital processes such as nerve function, blood pressure regulation, blood sugar control, bone health maintenance, and many others.

Daily magnesium requirements depend on factors such as age and gender. Adult men need 400-420 milligrams of magnesium per day, while women require 310-400 milligrams daily.

Good sources of magnesium include leafy green vegetables, seeds, nuts, some dairy products, and fortified cereals, according to Jutarnji List. In addition, you can incorporate fruits rich in this important mineral into your daily diet.

Fruits High in Magnesium:

Dried Figs

Dried figs are an excellent source of magnesium. One cup contains 101 milligrams, which is 24% of the recommended daily intake. Besides magnesium, figs are rich in fiber, vitamin B6, and calcium.

Passion Fruit

Passion fruit is a great source of various nutrients, including magnesium. One cup contains 68.4 milligrams, or 16.2% of the recommended daily intake. It is also rich in vitamin A, which supports vision, reproductive health, immune function, and normal growth and development.

Avocado

One cup of diced avocado provides 43.5 milligrams of magnesium, which is 10.35% of the daily recommended intake. Unlike most fruits, avocados have a low carbohydrate content and a high amount of healthy fats.

Dried Apricots

One cup of dried apricots contains 41.6 milligrams of magnesium, or 9.9% of the recommended daily intake.

Bananas

A cup of sliced bananas provides 40.6 milligrams of magnesium, which is 9.6% of the daily recommended dose.

Papaya

One cup of papaya contains 34.6 milligrams of magnesium, or 8.2% of the recommended daily intake. Papaya is also rich in folate, vitamin C, and carotenoids, which are valuable antioxidants.

Blackberries

One cup of blackberries contains 28.8 milligrams of magnesium, making up 7% of the recommended daily intake.

Besides fruits, magnesium is also present in nuts, vegetables, seeds, and legumes.

To ensure you meet your daily magnesium needs, try to consume a variety of magnesium-rich foods. Some of the best sources include:

Spinach

Pumpkin seeds

Chia seeds

Black beans

Brown rice

Almonds

Cashews

Soy milk