Health11 Fruits That Are High in Magnesium

This consumer health article provides evidence-based nutritional information on magnesium-rich fruits, highlighting their specific magnesium content with percentages of Daily Value. The content is presented in a structured format with clear numerical data, making it valuable for patient education about addressing potential magnesium deficiency through dietary choices.

Key Clinical Considerations

• Nearly 50% of the US population fails to meet daily magnesium requirements (400-420mg for adult males, 310-400mg for adult females), increasing risk for conditions like heart disease.
• Prickly pear provides the highest magnesium content among fruits at 127mg per cup (30% DV), followed by dried figs at 101mg (24% DV).
• Several tropical fruits offer significant magnesium: durian (72.9mg, 17% DV), passion fruit (68.4mg, 16.2% DV), and jackfruit (47mg, 11% DV).
• Common fruits like avocados (43.5mg, 10.35% DV), bananas (40.6mg, 9.6% DV), and blackberries (28.8mg, 7% DV) provide modest but accessible magnesium sources.
• Non-fruit sources with higher magnesium content include spinach (156mg, 37% DV), pumpkin seeds (156mg, 37% DV), and black beans (120mg, 28% DV).

Clinical Practice Impact

• For patients with conditions potentially related to magnesium deficiency (hypertension, type 2 diabetes, osteoporosis), this evidence provides specific dietary recommendations.
• Clinicians can prescribe precise fruit servings to help meet magnesium requirements, especially for patients resistant to supplements.
• Integration of these recommendations into nutritional counseling can help address the widespread population-level magnesium deficiency, with particular attention to patients on medications that may deplete magnesium levels (diuretics, proton pump inhibitors).

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