Consuming a diverse range of fruit and vegetables benefits our health, and the greater variety of plants you eat, the more nutrients you'll absorb and the healthier your gut microbiome will become. Some experts recommend aiming for 30 different plants weekly.
While most of us have understood the significance of vitamins since childhood, numerous other crucial nutrients receive far less attention, despite being vital to our wellbeing. Among these is magnesium, which participates in more than 300 bodily reactions, registered dietitian Patricia Bannan told Today. Yet "despite its importance, about half of US adults don't get enough magnesium from food", she said.
What is magnesium, and why is it important?
Magnesium is a mineral that supports several bodily functions, including turning the food we eat into energy, ensuring our cells, organs, and brains function properly, stabilising moods, maintaining muscles, aiding vitamin D transport, and supporting normal gland function for bone health.
Beyond these roles, scientific research indicates it may help alleviate symptoms of anxiety and mild depression, enhance sleep quality, and support cardiovascular health. A review of the evidence found that people with higher magnesium intake had an 8% lower risk of developing high blood pressure compared to those with the lowest intake.
What fruit is high in magnesium?
Magnesium can be found in several fruits and other foods, but one of the richest sources is passionfruit, which contains 4-5 grams of magnesium per fruit. A study published in Frontiers in Pharmacology revealed that "more than 110 phytochemical constituents" have been found in the plant, demonstrating "a wide range of health effects and biological activities such as antioxidant, anti-hypertensive, anti-tumour, antidiabetic, hypolipidemic activities". The study adds: "These outstanding results suggest that passion fruit may offer a range of health benefits, such as managing inflammatory and neurological disease, and also preventing some chronic diseases like hypertension and hyperlipidemia."
Today.com notes that "the pulp of the aromatic fruit can be eaten raw, as a yoghurt topping, or added to juices and drinks" and adds that it "also tops the list of fruits with the most protein".
What other foods are high in magnesium?
Other excellent sources of magnesium include leafy green vegetables like spinach or chard, green peas, sweetcorn, potatoes, nuts and seeds (almonds, cashews, chia seeds, peanuts, pumpkin seeds), legumes (black beans, edamame), fruits (avocado, banana, papaya, blackberries, kiwi, figs), and dark chocolate.
Rebecca McManamon, consultant dietitian and British Dietetic Association spokesperson, told the BBC that you are likely meeting the recommended daily intake of magnesium if you consume unsalted nuts or wholegrains daily alongside a varied diet of fruit, green vegetables, and legumes. She added: "If these are not foods you eat regularly, you may be at a higher risk of not getting enough magnesium."
What about supplements?
Many scientists favour the "food first" approach to obtaining nutrients. Professor Tim Spector of King's College London says he broadly considers supplements ineffective and that, unless managing specific health conditions, most people should obtain nutrients through diet alone. Registered dietitian Anna Taylor told the Cleveland Clinic: "Food first is my mantra. If you take a dietary supplement for magnesium and take too much, you may experience uncomfortable side effects such as cramping, diarrhoea, and nausea."
How do I know if I'm eating enough magnesium?
Taylor told the Cleveland Clinic that consuming the following would effectively achieve the magnesium your body requires: five servings of fruits and vegetables per day, at least three servings of whole grains per day, one ounce of nuts or seeds per day, and one serving of legumes most days of the week. By eating these recommended quantities, you'll also benefit from other nutrients and health advantages these foods provide, including fibre.
