Magnesium is an essential mineral that plays a role in numerous body functions, including nerve signaling, blood pressure regulation, muscle contractions, and bone maintenance. Despite its importance, many people fall short of their daily magnesium needs.

Adding more magnesium-rich fruits to your diet is an easy way to support your health and help prevent deficiency. Here are 11 fruits that can help boost your magnesium intake naturally.

1. Prickly Pear

Prickly pear, a fruit from the cactus plant, is popular in Mexico and the southwestern United States. It has a sweet, berry-like flavor and offers a generous dose of magnesium. One cup of raw prickly pear contains around 127 milligrams of magnesium, which is about 30% of the Daily Value.

This fruit also provides vitamin C and fiber, both of which support immune health and digestion.

2. Dried Figs

Dried figs are a sweet and chewy snack that pack a significant magnesium punch. A cup of dried figs provides about 101 milligrams of magnesium. They’re also rich in fiber, calcium, and vitamin B6.

Figs contain antioxidant compounds that may reduce inflammation and protect your cells from damage.

3. Durian

Durian is a tropical fruit known for its creamy texture and pungent aroma. It contains around 73 milligrams of magnesium per cup, along with vitamin C, potassium, and several B vitamins.

Although its smell can be off-putting for some, durian is a nutrient-dense option worth trying.

4. Passion Fruit

Passion fruit grows in tropical regions and has a juicy, seed-filled interior. One cup of passion fruit pulp offers around 68 milligrams of magnesium. It's also a good source of vitamin A, which supports vision, skin health, and immune function.

5. Jackfruit

Jackfruit is native to South Asia and is one of the largest fruits in the world. One cup of raw jackfruit provides 47 milligrams of magnesium. It also supplies potassium, another important mineral for regulating blood pressure.

Jackfruit can be enjoyed raw or cooked and is sometimes used as a meat substitute due to its texture.

6. Avocado

Avocados are rich in healthy fats, fiber, and several essential nutrients, including magnesium. One cup of cubed avocado contains about 44 milligrams of magnesium.

Avocados are also high in fiber, which helps support healthy blood sugar levels and digestive health.

7. Dried Apricots

Dried apricots are naturally sweet and offer around 42 milligrams of magnesium per cup. They also provide iron and potassium.

This dried fruit can be enjoyed on its own or added to salads, oatmeal, or trail mixes.

8. Bananas

Bananas are widely known for their potassium content, but they also contain magnesium. One cup of banana slices provides approximately 41 milligrams of magnesium.

They are also high in vitamin B6, which supports metabolism, hormone production, and brain health.

9. Guava

Guava is a tropical fruit with a tangy-sweet flavor. A cup of guava contains about 36 milligrams of magnesium and stands out for its high vitamin C content. It also provides more protein than most fruits, with over 4 grams per cup.

10. Papaya

Papaya has soft, sweet orange flesh and is a good source of magnesium, with about 35 milligrams per cup. It's also rich in folate, vitamin C, and antioxidants like lycopene, which may support heart health.

11. Blackberries

Blackberries are antioxidant-rich berries that contain about 29 milligrams of magnesium per cup. They are also a good source of vitamin C, vitamin K, and manganese.

These dark berries contain compounds that help fight inflammation and support immune function.

Other Good Sources of Magnesium

While fruits are a great addition to your diet, you can boost your magnesium intake even more by incorporating foods like:

  • Spinach: 156 mg per cooked cup

  • Pumpkin seeds: 156 mg per ounce

  • Chia seeds: 111 mg per ounce

  • Black beans: 120 mg per cup

  • Almonds: 80 mg per ounce

  • Cashews: 74 mg per ounce

  • Soy milk: 61 mg per cup

  • Yogurt: 42 mg per 8-ounce serving

Eating a combination of fruits, vegetables, legumes, nuts, and seeds is the best way to consistently meet your magnesium needs.

A Quick Summary

Magnesium supports many important body processes, including heart function, muscle health, and energy metabolism. Fruits like prickly pear, durian, jackfruit, and bananas can provide a healthy dose of this mineral.

Incorporating a variety of magnesium-rich fruits and other whole foods into your diet can help ensure you meet your daily magnesium requirements and support overall wellness.