While fruits are not the highest sources of magnesium compared to nuts or leafy greens, several fruits provide moderate amounts of magnesium, along with other nutrients that contribute to overall health.

Magnesium-Rich Fruits:

1. Bananas
   • Magnesium Content: ~32 mg per medium banana.
   • Benefits: Supports muscle relaxation, nerve function, and energy production.
2. Avocados
   • Magnesium Content: ~58 mg per medium avocado.
   • Benefits: Promotes heart health, reduces inflammation, and aids brain function.
3. Figs
   • Magnesium Content: ~22 mg per 100 g of fresh figs (~3–4 figs).
   • Benefits: Improves digestion, supports bone health, and regulates blood sugar.
4. Raisins
   • Magnesium Content: ~30 mg per 100 g (small handful).
   • Benefits: Provides quick energy, improves digestion, and supports muscle recovery.
5. Dates
   • Magnesium Content: ~43 mg per 100 g (4–5 dates).
   • Benefits: Boosts energy, supports nerve health, and regulates blood pressure.
6. Watermelon
   • Magnesium Content: ~10 mg per 1 cup (154 g).
   • Benefits: Hydrates the body, improves muscle recovery, and supports the heart.
7. Blackberries
   • Magnesium Content: ~29 mg per cup.
   • Benefits: Packed with antioxidants, promotes brain health, and supports immunity.

Health Benefits of Magnesium:

1. Supports Nervous System: Calms the nerves and improves sleep quality.
2. Boosts Energy Levels: Enhances muscle function and reduces fatigue.
3. Maintains Heart Health: Regulates blood pressure and prevents arrhythmias.
4. Strengthens Bones: Works with calcium and vitamin D to promote bone density.
5. Reduces Stress and Anxiety: Helps regulate stress hormones.
6. Improves Digestion: Relaxes muscles in the digestive tract, aiding bowel movements.

How to Use Magnesium-Rich Fruits:

• As a Snack: Eat fruits like bananas, figs, and dates as a healthy, magnesium-rich snack.
• In Smoothies: Blend avocados, bananas, and blackberries for a magnesium-boosting smoothie.
• Breakfast: Add raisins, figs, or sliced bananas to oatmeal or yogurt.
• As Desserts: Use dates or figs in energy balls or natural sweeteners for healthy desserts.

When to Consume Magnesium-Rich Fruits:

1. Morning: Boost energy and metabolism by including these fruits in your breakfast.
2. Post-Workout: Eat magnesium-rich fruits like bananas and raisins to aid muscle recovery.
3. Evening: Consuming fruits like bananas or figs at night can help relax the body and improve sleep.

Incorporating these fruits into your daily diet ensures you get magnesium naturally, improving overall health and well-being.