Magnesium is a mineral that is essential for important processes such as nerve function, blood pressure and blood sugar regulation, bone health maintenance, and more.

The requirement of your daily magnesium depends on your age and factors like sex. Adult men need 400-420 mg (mg) Magnesium, and adult women are required per day 310-400 mg daily.

About half of the United States population decreases with their daily magnesium intake needs, which can increase the risk of their conditions. Heart disease, more food MagnesiumLike fruits, magnesium can help promote intake.

127 mg magnesium per cup, or 30% of daily value (DV)

Prick pear Is native to Mexico. It grows oval shaped fruit that has a sweet, berry -like taste.

The prickly pears are healthy and high in many vitamins, minerals and healthy plants. These fruits are one of the best sources of magnesium that you can eat.

Thorny pears are also rich in vitamin C and fiber. vitamin C While required for immune function, Fiber Promotes Intestinal health By supporting regular bowel movements and encouraging the development of healthy bacteria in your digestive system. A cup of raw prick pears offers 23% of your DV for vitamin C and 19.2% for fiber.

101 mg per cup, 24% DV

In addition to magnesium, Fig Fiber and other vitamins and minerals are high, such as Vitamin B6 And CalciumA cup of dried figs contains 14.6 grams FiberMore than 50% of DV.

Figs are also packed with PolygamyWhich prevents cellular damage and regulate inflammation.

72.9 mg per cup, 17% DV

Durian There is a large tropical fruit for South East Asia. It has a creamy texture and a sweet yet bitter taste. Durian is known for its strong smell – sometimes described as a combination of sulfur and rotten onions.

Durian is a good source Fiber And many vitamins and minerals, including vitamin C, Potassium, B vitaminAnd Magnesium,

One-time serving contains 53% DV for vitamin C, which acts as an antioxidant in the body and is required for immune function, collagen synthesis and neurotransmitter production.

68.4 mg per cup, 16.2% DV

passion fruit There is a winning plant for South America. The plant produces small fruits, which is based on the hardness from green to purple.

Passion is a good source of many nutrients, including a soft, meat filled with seeds, seeds.

It is also a good source Vitamin AProviding 16.7% of DV. Vitamin A is essential for vision, reproductive health, immune function and general development and development.

47 mg per cup, 11% DV

Disintegration Is the fruit of Artocarpus heterofillas The tree, which is a native of India. Jackfruits are the world’s largest food fruit and can grow up to 110 pounds.

16% of DV is included for serving one-day PotassiumLike magnesium, potassium is necessary for regulation of blood pressure. Eating high foods in potassium and magnesium can help reduce high blood pressure and reduce the risk of heart disease.

43.5 mg per cup cubed avocado, 10.35% DV

avocados You are one of the most healthy fruits you can eat. They are rich in many nutrients, including Fiber, Healthy fatsAnd minerals like magnesium.

Unlike most other fruits, avocados are low in carbohydrates and high in healthy fats, making them a good option for those people. Low carbohydrate dietLike Keto diet, and people with diabetes.

They are also high in fiber, which promotes healthy blood sugar control by slowing down the absorption of sugar in the bloodstream. A cup cubed provides 35% DV for avocado fiber.

41.6 mg per cup dried apricots, 9.9% DV

Dried apricots are sweet and chewing, making them an excellent option for a healthy choice for sweets like candy.

They are also packed with other nutrients, such as Potassium And Iron,

One of the dried apricots covers 19.2% DV for serving iron, which is essential for oxygen transport, development, energy production, hormone synthesis and neurological development.

40.6 mg per cup of banana slices, 9.6% DV

Bananas are tropical fruits that contain effective amounts of nutrients.

Bananas are also high Vitamin B6A B vitamin is required for metabolism, immune function, neurotransmitter production, and hemoglobin formation, which is the oxygen carrying part of red blood cells.

36.4 mg per cup, 8.6% DV

Guava There is a tropical fruit with a sweet but pungent taste.

Guava stands out of other fruits because it is relatively high ProteinProviding 4.21 grams per cup. This fruit is also rich vitamin CWith one-cope serving that covers more than 400% of DV.

34.6 mg per cup, 8.2% DV

Papaya are large tropical fruits with bright orange, sweet tasting meat. Papaya A good source of vitamins and minerals including magnesium.

Papina is also high Foly, vitamin C, And Carotenoid antioxidantThey are particularly high LycopeneA carotenoid pigment with powerful heart-protectional properties. Research suggests that there is an effective way to reduce the risk of heart disease after high diet in lycopene.

28.8 mg per cup, 7% DV

Blackberry Are also high vitamin C And K. And ManganeseA mineral involved in immune health, energy metabolism and nervous system function.

Centered in blackberries AntioxidantSuch as phenolic acid and anthocyanin, which give them powerful anti -inflammatory and cellular protective properties.

In addition to fruits, magnesium can be found in crazyVegetables, seeds and beans.

Here are some of the best dietary sources of magnesium:

• spinach: 156 mg per cooked cup, or 37% daily value (DV)
• Pumpkin seeds: 156 mg per ounce, or 37% DV
• Chia seed: 111 mg per ounce, or 26% DV
• Black beans: 120 mg per cup, or 28% DV
• Edamame: 100 mg per cup, or 24% DV
• Brown rice: 84 mg per cup, or 20% DV
• Almond: 80 mg per ounce, or 19% DV
• Cashew: 74 mg per ounce, or 18% DV
• Soya milk: 61 mg per cup, or 15% DV
• Curd: 42 mg per 8 ounces, or 10% DV

To ensure that you hit your daily magnesium requirements, try to consume different types of magnesium -rich foods, such as greens, beans, nuts and seeds.

Magnesium is the necessary minerals required to regulate blood pressure, nerve function and many other important body processes.

Some fruits, such as prickly pear, jackfruit, durian and blackberry, are high in magnesium. Try to include these and other magnesium -rich foods in your diet to help meet your daily magnesium needs.