Magnesium is an essential mineral that supports muscle function, heart health and your nervous system. A lack of magnesium in your diet can result in various physical and mental health issues like low appetite and anxiety - more on this later on. While taking a magnesium supplement every day can give you some of your daily dose, there are plenty of fresh, delicious fruits that contain lots of magnesium - and we're going to tell you all about them below.
Fruits Highest in Magnesium
The fruits that contain the highest amount of magnesium are:
- Avocados - 29 mg of magnesium per 100 g
- Bananas - 27 mg of magnesium per 100g
- Raspberries - 22 mg of magnesium per 100 g
- Blackberries - 20 mg of magnesium per 100 g
- Figs - 17 mg of magnesium per 100 g
By eating 100 grams of each fruit above, you’ll be well on your way to eating your daily recommended amount of magnesium. Speaking of, how much magnesium do you need daily? Let’s find out and then explore these fruits in more detail, shall we?
How Much Magnesium Do You Need Daily?
The amount of magnesium you need to include in your diet depends on age, sex and whether you are breastfeeding or pregnant.
For men aged 19-51, 400-420 mg of magnesium a day is recommended.
For women in the same age bracket, 310-320 mg of magnesium a day is recommended. If you're pregnant, you'll need 350-360 mg a day, and for breastfeeding women, it's 310-320 mg.
Too much magnesium from magnesium supplements can cause diarrhoea, nausea and cramping. However, extra magnesium from food is generally safe because your kidneys with get rid of excess amounts.
Thankfully, there are plenty of foods high in magnesium and most people can include enough magnesium in their diets without needing to rely on magnesium supplements. Let's take a look at the five fruits that you should be incorporating into your diet if you want to increase your magnesium intake, shall we?
Top Five Fruits Highest in Magnesium
1. Avocados - Yep they are a fruit!
- Magnesium: -29 mg per 100 g
Avocados contain the most amount of magnesium of any fruit and they are excellent in salads or sandwiches. Add them to a salad with leafy green vegetables, chia seeds, pumpkin seeds and other healthy veg, and you'll have all the magnesium you could possibly need!
You can also mash them onto toast (if you use bread made with whole grains and pumpkin seeds you can get even more magnesium for your money). If you aren't much of a fan of the taste of avocados but want to take advantage of the healthy fats they contain, you can also include them in smoothies to hide the taste but reap the health benefits.
2. Bananas
- Magnesium: -27 mg per 100 g
Bananas are one of the easiest fruits to include in your diet. They are perfect as a grab-and-go snack for breakfast if you're in a rush. They're also delicious sliced over your morning porridge. One small banana can provide 27mg of magnesium - which is awesome, but the health benefits don't stop there. Regularly eating bananas can also help with blood sugar control and lower your risk of cardiovascular disease. So, including some bananas in your diet regularly is a great way of staying healthy!
3. Blackberries
- Magnesium: -20 mg per 100 g
You can add blackberries to natural Greek yoghurt for a quick treat or a healthy breakfast. You can also sprinkle some over your favourite cereal for a refreshing, tangy kick or take a seasonal fruit salad to work for a mid-afternoon pick-me-up. For a sweet treat (because a healthy diet should contain some fun stuff) you can bake blackberries into muffins too.
4. Figs (Fresh)
- Magnesium: -17 mg per 100 g
Fresh figs are a powerhouse when it comes to nutrients. They are packed full of fibre (which helps flush excess sodium out of the body), potassium which can help to lower blood pressure and, of course, magnesium.
The perfect way to add figs to your diet is to sprinkle them over your salads. You can also slice them and add them to Greek yoghurt with honey for a delicious snack. Adding figs to your cheese board is a luxurious treat for anyone at your dinner party too.
5. Raspberries
- Magnesium: -22 mg per 100 g
Last on our list is the humble raspberry. Sprinkling a handful over cereal or blending raspberries into your morning smoothie or protein shakes to have a burst of flavour and a hit of tasty, tangy flavour. You can also add them to desserts like cakes or sorbets or use them as a topping for pancakes. Dark chocolate and raspberries pair beautifully too, and dark chocolate also happens to contain a healthy amount of magnesium!
What Are The Symptoms of Magnesium Deficiency?
Magnesium deficiency, or hypomagnesemia, can cause a range of symptoms affecting both physical and mental health, including:
- Muscle cramps
- Spasms or weakness
- Low appetite
- Nausea or vomiting
- Tremors
- Abnormal heart rhythms
Severe deficiency can lead to numbness, tingling, and abnormal heart rhythms.
Mental health symptoms can include:
- Anxiety
- Irritability
- Difficulty concentrating
Prolonged deficiency can contribute to bone health issues, as magnesium is vital for calcium absorption so controlling your magnesium levels is really important. If you experience these symptoms, it’s important to consult your doctor for proper diagnosis and treatment.
Order Your Magnesium-Rich Fruit Today!
Introducing these tasty fruits into your daily routine can be a simple and effective way to maintain a healthy, balanced diet that supports overall wellness - and we can deliver these tasty and healthy fruits straight to your door! We're Ripe.London, we deliver office fruit boxes across London so that you and your employees can enjoy the freshest, healthiest snacks throughout the day. Learn more about our office fruit box deliveries by exploring our website, or get in touch to customise a box for your office!
