Magnesium is a mineral that’s needed for important processes such as nerve function, blood pressure, and blood sugar regulation, bone health maintenance, and more.

Your daily magnesium needs depend on factors like your age and gender. Adult males need 400-420 milligrams of magnesium per day, and adult females require 310-400 milligrams per day.

Nearly half of the United States population falls short of their daily magnesium intake needs, which can increase their risk of conditions like heart disease. Eating more magnesium-rich foods, like fruit, can help boost magnesium intake.

1. Prickly pear

Prickly pear is a plant native to Mexico. It grows oval-shaped fruits that have a sweet, berry-like flavor. These fruits are one of the best sources of magnesium you can eat.

A 1-cup serving of raw prickly pear fruit contains 127 milligrams of magnesium, which is 30% of the Daily Value (DV) for magnesium.

2. Dried figs

Dried figs are an excellent source of magnesium. One cup provides 101 milligrams, 24% of the DV.

3. Durian

Durian is a large tropical fruit native to Southeast Asia. It has a creamy texture and a sweet yet bitter taste.

Durian is a good source of fiber and several vitamins and minerals, including vitamin C, potassium, B vitamins, and magnesium. A cup of raw durian contains 72.9 milligrams of magnesium, 17% of the DV.

4. Passion fruit

Passion fruit is a vining plant native to South America. The plant produces small fruits with hard rinds ranging from green to purple, depending on ripeness.

The soft, seed-filled flesh of passion fruit is a good source of several nutrients, including magnesium. A cup of passionfruit contains 68.4 milligrams of magnesium, 16.2% of the DV.

5. Jackfruit

Jackfruit is native to India. Jackfruits are the largest edible fruit in the world and can grow up to 110 pounds. A cup of raw jackfruit contains 47 milligrams of magnesium, 11% of the DV.

6. Avocado

Avocados are one of the healthiest fruits you can eat. They are rich in a number of nutrients, including fiber, healthy fats, and minerals like magnesium. A cup of cubed avocado contains 43.5 milligrams of magnesium, 10.35% of the DV.

7. Dried apricots

Dried apricots are sweet and chewy, making them an excellent option for those craving a healthy alternative to sweets like candy.

A cup of dried apricots provides 41.6 milligrams of magnesium, 9.9% of the DV. They are also packed with other nutrients, such as potassium and iron.

8. Bananas

Bananas are tropical fruits that contain an impressive amount of nutrients. A cup of banana slices contains 40.6 milligrams of magnesium, 9.6% of the DV.

9. Guava

Guava is a tropical fruit with a sweet but tart taste. It's a good source of magnesium, with a cup of guava providing 36.4 milligrams of magnesium, or 8.6% of the DV.

10. Papaya

Papayas are large tropical fruits with bright orange, sweet-tasting flesh. Papaya is a good source of vitamins and minerals, including magnesium. A cup of papaya contains 34.6 milligrams of magnesium, 8.2% of the DV.

11. Blackberries

A cup of blackberries contains 28.8 milligrams of magnesium, 7% of the DV. They are also high in vitamins C and K and manganese, a mineral involved in immune health, energy metabolism, and nervous system function.

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