Magnesium: top 10 fruit sources

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Magnesium: top 10 fruit sources
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Magnesium is an important trace mineral that we need for optimal body functioning. It balances the nervous system and the muscles, as well as aiding digestion. More than half of the magnesium in our bodies is found in the bones, where it supports the absorption of calcium. 25% of our body’s magnesium helps regulate muscle contractions and the rest is distributed throughout the organs such as the brain, heart, etc. A magnesium deficiency can lead to chronic fatigue, among other problems. To avoid this, eat plenty of the following fruits!

1) Tamarind

Raw tamarind contains 92 mg of magnesium per 100 g, and it is one of the best natural sources of magnesium.

This exotic fruit is equally rich in sugars, proteins, calcium and phosphorous and it is very rich in potassium (628 mg per 100 g), which is essential for muscular contractions.

2) Prickly pears

100 g of raw prickly pears contains 85 mg of magnesium, and is another one of the best sources of magnesium in its natural state.

This is in fact a type of fig which is also rich in fibre, potassium and calcium, as well as vitamins A and C.

3) Dried dates

In 100 g of dried dates, you will find 43 mg of magnesium.

Rich in iron, dates also contain lots of potassium and a good quantity of phosphorous and calcium, ideal for strengthening the bones.

4) Mixed dried fruits

We find 39 mg of magnesium per 100 g of mixed dried fruits.

These are rich in fibre, but also in proteins, iron (2.71 mg per 100 G), vitamin C and A, in potassium, phosphorous and in calcium!

5) Grapefruit

Fresh, frozen or in a juice, grapefruit contains 38 mg of magnesium per 100 g. It is also an excellent natural source of vitamin C, potassium and phosphorous. For breakfast, elevenses or dessert, grapefruit will give you a great energy boost!

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6) Raisins

Raisins contain 35 mg of magnesium per 100 g.

Equally rich in potassium but also in phosphorous and in calcium, they provide essential nutrients to the body.

7) Pineapple

Raw, frozen or in a juice, a 100 g portion of pineapple provides 35 mg of magnesium. It promotes good bone health, as well as muscular and organ functioning.

Pineapple also contains manganese, potassium, calcium and phosphorous.

8) Oranges

Like grapefruit and pineapple, oranges can also be consumed fresh, as a juice or having been frozen. They contain 34 mg per 100 g.

Well known as a natural source of vitamin C and A, oranges also contain potassium, phosphorous and calcium.

9) Avocado

One portion of 100 g of very ripe fresh avocado contains 29 mg of magnesium.

It is rich in fibre, and despite what you may think because of its colour, it is rich in vitamin C but also in potassium and phosphorous.

10) Bananas

Dried or powdered banana is the richest fruit in magnesium, with 108 mg per 100 g!

When it is fresh, it loses much of its magnesium content as it only contains 27 mg per 100 g -an impressive difference, even if it is still part of the Top 10.

Fresh bananas also contain high levels of phosphorous and especially potassium.

Source : Aliments Riches, Doctissimo