Is Your Diet Missing Magnesium? Expert Shares Fruits That Can Help Boost Your Levels Naturally

If you’re feeling sluggish, stressed, or plagued by muscle cramps, low magnesium might be the missing link. While supplements can help, embracing a magnesium-rich diet filled with fruits is a more delicious and natural approach.
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Is Your Diet Missing Magnesium? Expert Shares Fruits That Can Help Boost Your Levels Naturally


Magnesium may not be the flashiest nutrient in the wellness world, but it plays a quiet and essential role in keeping our bodies functioning at their best. From maintaining muscle and nerve function to supporting heart health and regulating blood sugar levels, magnesium is involved in more than 300 biochemical reactions in the body. Yet, despite its importance, many of us aren’t getting enough of it.

According to the National Institutes of Health (NIH), nearly half of the population consumes less magnesium than the estimated average requirement. While supplements are one way to close the gap, nature has already provided a delicious alternative: fruit.

In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Pooja Singh, Senior Dietician, Sharda Hospital - Noida, explained how you can naturally boost your magnesium levels with fruit—and why this mineral deserves more attention in your daily diet. Here is everything she shared with us, but let’s first understand why magnesium matters.

Why Magnesium Matters

Magnesium supports:

  • Bone health: About 60% of the body’s magnesium is stored in the bones.

  • Energy production: It's essential for converting food into energy.

  • Heart health: Helps regulate heartbeat and blood pressure.

  • Mood and brain function: Low levels have been linked to depression and anxiety.

  • Muscle and nerve function: Prevents cramping and supports physical performance.

  • Also Read: What Is Postpartum Hypertension? Find Out The Causes And Prevention For It After Child Birth

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    Low magnesium can result in fatigue, muscle cramps, irregular heartbeat, and even mental fog. Chronic deficiencies may increase the risk of osteoporosis, type 2 diabetes, and cardiovascular issues.

    Fruits That Are Naturally Rich in Magnesium

    While nuts, seeds, and leafy greens are well-known magnesium powerhouses, certain fruits can also provide a gentle and tasty boost to your daily intake.

    1. Avocados

    Yes, avocados are technically fruits—and they’re nutritional rockstars. One medium avocado contains about 58 mg of magnesium, which is around 15% of the recommended daily intake.

    Bonus: Avocados also provide heart-healthy monounsaturated fats, fibre, and potassium.

    2. Bananas

    Famous for their potassium content, bananas also bring magnesium to the table. A medium banana has about 32 mg of magnesium. They’re great pre- or post-workout snacks that support muscle function and energy levels.

    3. Figs (Fresh and Dried)

    Sweet, soft, and packed with nutrients, four dried figs provide around 50 mg of magnesium. Fresh figs are also beneficial, though slightly lower in magnesium due to their water content.

    4. Blackberries

    These antioxidant-rich berries offer 29 mg of magnesium per cup. Toss them into your morning yoghurt, smoothies, or salads for a refreshing magnesium lift.

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    Also Read: Uttar Pradesh Has Second-Highest Child Mortality Rate In India, Says Union Ministry of Health and Family Welfare

    5. Papaya

    This tropical favorite contains around 30 mg of magnesium per medium fruit, along with digestive enzymes and immune-boosting vitamin C.

    6. Kiwi

    Two medium kiwis contain around 25-30 mg of magnesium, and they’re also packed with vitamin C and fibre—perfect for digestion and immune support.

    7. Guava

    Often overlooked in Western diets, one cup of raw guava provides 36 mg of magnesium, in addition to being one of the richest sources of vitamin C.

    Tips to Add More Magnesium-Rich Fruits to Your Day

    • Smoothie it up: Blend avocado, banana, blackberries, and a splash of coconut water for a magnesium-rich smoothie.

    • Fruit bowls: Top your breakfast oats or yogurt with sliced figs, kiwi, and papaya.

    • Snack smart: Keep dried figs or banana chips on hand for a nutrient-packed snack.

    • Tropical twist: Add guava and papaya to salsas or salads for a fresh, exotic flavor.

    Bottomline

    If you’re feeling sluggish, stressed, or plagued by muscle cramps, low magnesium might be the missing link. While supplements can help, embracing a magnesium-rich diet filled with fruits is a more delicious and natural approach. Adding a variety of these fruits to your meals can support your magnesium levels and enhance your overall health.

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