Magnesium is an important mineral involved in many bodily functions such as muscle contractions, energy production, and bone formation. A magnesium deficiency can cause symptoms like muscle cramps, fatigue, and irritability.
Fruits can be a good source of magnesium. However, compared to other plant-based foods like leafy greens, nuts, and legumes, fruits do not contain as much magnesium. You can already find many magnesium-rich fruits in the table. Below, we would like to introduce some of them in more detail.
Who Needs More Magnesium?
Adequate intake of magnesium through fruits and other magnesium-rich foods is especially important for people who engage in a lot of sports or physically demanding work. More magnesium is consumed due to exertion, and magnesium is also excreted through sweat. In these cases, a deficiency can lead to muscle cramps, fatigue, and reduced performance.
Older people also have a higher magnesium requirement because their bodies often have less efficient absorption and storage of magnesium. A magnesium deficiency in older people can increase the risk of osteoporosis and cardiovascular diseases.
Magnesium is also needed for the growth and development of the fetus, so pregnant women have higher requirements as well.
People with type 2 diabetes, cardiovascular diseases, kidney diseases, and gastrointestinal diseases may also have a higher need for magnesium. The mineral may not be effectively absorbed or stored.
A balanced diet that is also rich in magnesium from fruits can contribute to meeting your needs. It is therefore advisable to consume other foods high in magnesium to fully meet your requirements. Use the following tables as well:
- Vegetables high in magnesium
- Legumes high in magnesium
- Magnesium-rich drinks and juices
- Nuts and seeds high in magnesium
- Herbs and spices with magnesium
- Grains and cereals high in magnesium
Fruits High In Magnesium
Some fruits that are particularly rich in magnesium include bananas, avocados, as well as strawberries and raspberries. Other fruits such as pomegranates, kiwis, and papayas also contain relatively high amounts of magnesium, albeit in lesser quantities.
- Bananas are not only rich in potassium, but also contain a decent amount of magnesium. A medium-sized banana contains about 30 mg of magnesium.
- According to the table, avocados are excellent sources of magnesium. They also contain many other nutrients such as potassium, vitamin K, and healthy fats. A medium-sized avocado contains about 60 mg of magnesium.
- Strawberries are a popular fruit that are also rich in vitamin C. One cup of strawberries contains about 20 mg of magnesium.
- Raspberries are low-calorie fruits. One cup of raspberries contains about 30 mg of magnesium.
- Kiwis are also rich in vitamin C and fiber. A medium-sized kiwi contains about 20 mg of magnesium.
- Papayas are tropical fruits that are also good sources of magnesium according to the table. A small papaya contains about 45 mg of magnesium.
- Pomegranates are extremely healthy. They are rich in antioxidants and anti-inflammatory compounds. One cup of pomegranate seeds contains about 35 mg of magnesium.
In addition to fresh and magnesium-rich fruits, there are also dried fruits that are high in magnesium according to the table. These include the following fruits in dried form:
- Dates are an excellent source of magnesium and also contain fiber, potassium, and iron.
- Plums are another magnesium-rich dried fruit. They also provide a high amount of fiber, vitamin A, and potassium.
- Figs are rich in magnesium and can enrich your diet with calcium, potassium, and fiber.
- Apricots contain not only a lot of magnesium but also potassium, iron, and vitamin A.
- Raisins are also a good source of magnesium. Additionally, they contain fiber, iron, and potassium.
Keep in mind that magnesium-rich dried fruits also contain a lot of fructose. Excessive consumption of fructose can have negative effects on health.
Better Absorption Of Magnesium From Fruit
You can improve the absorption of magnesium from fruit by following these methods:
The absorption from magnesium-rich fruit can be enhanced by consuming vitamin D. Vitamin D can be produced by the body itself through exposure to sunlight or obtained through the consumption of foods rich in vitamin D. Vitamin D improves the absorption of magnesium by increasing the protein activity responsible for transporting magnesium into the body's cells.
If you want to improve the absorption of magnesium from fruits, you should reduce the simultaneous consumption of calcium-rich foods as it can inhibit the uptake of magnesium.
Fiber-rich foods like whole grains can also affect magnesium absorption since they contain phytic acid. Phytic acid is an antinutrient that can bind to magnesium and other minerals, thus reducing their uptake in the body. So, if you consume fiber-rich foods, you should try to consume them separately from magnesium-rich fruits if you want to increase your magnesium levels.
Magnesium-rich Fruits In Vegan Cuisine
The following list provides some ideas on how you can incorporate magnesium-rich fruits into your diet:
- Add banana or apricot pieces to your muesli or yogurt alternatives.
- Use avocado as a spread on bread or as an ingredient in a salad or smoothie. Avocados also work well as a base for vegan dressings, dips, or pestos.
- Snack on raisins or dried plums, or use them as a sweet addition to a dish. You can also add them to savory dishes like couscous or rice salad.
- Add dried fruits to your homemade muesli or trail mix.
- Include bananas or apricots in a vegan curry.
- Use dried fruits as a natural sweetener in homemade cereal bars or energy balls.
- Bake healthy desserts like banana bread or plum cake using bananas or plums.
- You can bake healthy breakfast muffins or cookies with bananas or apricots.
- For a green smoothie, use magnesium-rich fruits along with green leafy vegetables like spinach or kale. Green leafy vegetables are rich in magnesium and are among the best sources of magnesium.
By adding magnesium-rich fruits to your favorite dishes, you can not only increase the magnesium content in your vegan diet but also make your meal plan more diverse and healthier.