Avocado is an excellent dietary source of magnesium. It can help us meet our daily needs. A medium serving provides more than 3% of the DV.
Is avocado rich in magnesium?
Avocado is a great dietary source of magnesium. It has between 24 and 29 mg of magnesium per 100g, depending on the variety. This amount is 7% of the Daily Value (DV).
California avocados have the highest magnesium content than other common varieties. They have 29 mg of magnesium per 100g. A whole California avocado has approximately 39 mg of magnesium, or more than 9% of the DV.
The most popular avocado variety produced in California is Hass. Half a Hass avocado has about 15 mg of magnesium, or more than 3% of the DV. A small slice of Hass avocado has about 5 mg of magnesium. This amount is 1% of the DV.
On the other hand, Florida avocados have only 24 mg of magnesium per 100g. Florida avocados have 17% less magnesium than California varieties.
Florida avocados are green, smooth-skinned avocados. They’re much larger than California varieties. In fact, a whole Florida avocado has 73 mg of magnesium. It provides 17% of the DV.[1]
How much magnesium is in other avocado-based products?
Guacamole, the popular avocado-based dip, is also a great dietary source of magnesium. It has 28 mg of magnesium per 100g. A tbsp of guacamole has 4 mg of magnesium (1% DV), while a typical serving provides 20 mg. This amount is close to 5% of the DV.
Avocado toast and avocado tuna/salmon rolls are also great dietary sources of magnesium. On the contrary, avocado dressings, sauces and avocado oil have negligible amounts of magnesium.
Do avocados have more magnesium than other fruits?
Avocado is one of the richest fruits in magnesium. It has the highest magnesium content per serving, second only to banana. Raisins and apples are other common fruits high in magnesium.
Can avocado help us meet our daily needs of magnesium?
Certainly, avocados, as part of a well-balanced diet, can help us meet our daily needs of magnesium. However, you should be very cautious with portion sizes. Overconsumption of avocado can make you fat. Avocado has many calories.
As a rule of thumb, eat half a Hass avocado a day to meet your recommended daily intake of magnesium. Not only does it provide more than 3% of the DV, but this small amount also promotes weight loss. Protein and fiber in avocado promote satiety!
The best time to eat avocado is between meals. As it’s low in carbs and sugar, avocado can control glycemic response. Also, you can eat avocado at dinner or after exercise. It’s packed with compounds which improve sleep quality and hydrate the body.
Do we absorb the magnesium of avocado?
As a rule of thumb, we absorb 30-50% of magnesium of food. The absorption rates depend on the consumed dose. Higher doses of magnesium are associated with lower absorption rates.[2]
How to increase the absorption rates of magnesium of avocado?
Above all, we should have normal vitamin D levels for optimal absorption of magnesium. Vitamin D at normal levels may enhance magnesium absorption. However, as vitamin D deficiency is pretty common, many people would benefit from taking high dosages of vitamin D from dietary supplements.[3]
What inhibits the absorption of magnesium of avocado?
We may absorb less magnesium from avocado, if we:
- consume too many foods high in phytate, such as beans, whole grains, and nuts.
- get high doses of zinc or vitamin D.
- smoke
- drink too much alcohol
- take certain drugs
Other common foods high in magnesium
Magnesium is naturally found in animal and plant-based foods, as well as certain beverages.
Green leafy vegetables (e.g. spinach), legumes, beans, nuts (e.g. almonds, cashews, walnuts), seeds, whole grains, and certain fruits are good sources of magnesium. In general, foods high in fiber are good sources of magnesium as well.
Pumpkin seeds, chia seeds, almonds, and spinach are the richest common foods in magnesium. They provide 19-37% of the DV per serving!
Whole grains also contain decent amounts of magnesium. Avoid refining grains, though. The removal of the nutrient-rich germ and bran, substantially lower magnesium content.
Tap and bottled water can also be a good source of magnesium. But the amount of magnesium in water significantly varies. It ranges from 1 mg per liter to more than 120 mg per liter!
Milk and yogurt have moderate amounts of magnesium as well.
Dietary surveys in the United States consistently show that many people consume less than the recommended daily intake. But, following a well-balanced, plant-based diet can provide more than enough magnesium.
You can deal with magnesium deficiency with dietary supplements only after consulting your health care provider. Extremely high dosages of magnesium from supplements for a long time may cause adverse effects.
What’s the recommended daily intake?
The recommended daily intake of magnesium is approximately 420 mg for adult men and 320 mg for adult women.
Teenagers have high magnesium needs (360-410 mg) as well. Only children require much lower doses.
Health benefits of magnesium
Magnesium is vital for good health. After all, it’s the fourth most abundant mineral in the body. It acts as a cofactor for more than 300 enzymes and plays a key role in DNA synthesis!
Magnesium is involved in energy production, glycemic control, protein synthesis, myocardial contraction, blood pressure regulation, nerve transmission, muscle contraction, and muscular relaxation.
Also, magnesium plays a key role in bone development and mineralization. It’s essential in the metabolism and activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. Thus, magnesium decreases the risk of osteoporosis.[4]
Furthermore, magnesium is necessary for the synthesis of glutathione, which is a powerful antioxidant. So, it helps fight oxidative stress.
