Banana is the richest fruit in magnesium. It has 27 mg of magnesium per 100g. A banana contains up to 41 mg of magnesium, or 10% of the recommended daily intake.
How much magnesium do we need a day?
The recommended daily intake of magnesium is approximately 420 mg and 320 mg for men and women, respectively. Teenagers have high magnesium needs as well. In contrast, children require much lower doses of magnesium a day.
How much magnesium in a banana?
Banana is considered an excellent natural source of magnesium. Bananas contain about 27 mg of magnesium per 100g.
Actually, a medium banana contains about 32 mg of magnesium, or 8% of the recommended daily intake. A large banana contains up to 41 mg of magnesium, or 10% of the Daily Value![1]
Green, ripe, and overripe bananas have a similar magnesium content.
Do other banana foods have magnesium?
Dehydrated banana chips and green banana powder are also good dietary sources of magnesium:
- banana chips contain 76 mg of magnesium per 100g. A cup contains 55 mg of magnesium. This dose is 13% of the DV.
- banana powder contains 108 mg of magnesium per 100g, or 7 mg per tbsp. For comparison, all-purpose wheat flour has only 22 mg of magnesium per 100g.
You should consume dehydrated banana chips in moderation, though. Especially, if you want to lose weight, or want to keep glucose levels under control. They’re particularly high in calories and sugar!
On the other hand, banana smoothies support weight loss! In fact, banana has a great nutritional value. It’s particularly high in potassium, while it contains moderate amounts of vitamin C and zinc!
Most noteworthy, green banana flour has beneficial effects on gut microbiota, as it’s high in prebiotics and resistant starch.
You’ll a find a wide variety of banana chips and organic banana flours on Amazon.
Banana is the richest fruit in magnesium!
Actually, banana is the richest fruit in magnesium. Avocado, raisins, and apples are also good dietary sources. Other favorite fruits contain much lower amounts of magnesium.
Other common foods high in magnesium
Following a well-balanced, plant-based diet can significantly increase your magnesium intake. You should prefer getting magnesium from food, instead of supplements. Too much magnesium from supplements may cause side effects.
In general, foods high in dietary fiber are high in magnesium as well. Green vegetables (e.g. spinach), seeds, nuts (e.g. almonds, cashews, walnuts), legumes, beans, and whole grain cereals are the best natural sources of magnesium.
But, the richest common food in magnesium is pumpkin seeds. A handful has 168 mg of magnesium, or 40% of the recommended daily intake!
Milk also has decent amounts of magnesium.
Do we absorb the magnesium of banana?
Our bodies absorb about 30-50% of the magnesium of banana as well as other foods.
For increased absorption rates, you need adequate amounts of vitamin D. Vitamin D stimulates intestinal magnesium absorption. On the other hand, magnesium is required for the metabolism of vitamin D in the liver and the kidneys, and for its transportation in the serum.
The absorption rates depend on the consumed dose. Higher doses of magnesium reduce absorption rates.[2]
Extremely high dosages of zinc and vitamin D from dietary supplements can inhibit magnesium absorption as well.
Smoking, certain health conditions, chronic alcoholism, and certain medications can also lead to magnesium deficiency.
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!
Also, magnesium is involved in energy production, glycemic control, protein synthesis, myocardial contraction, blood pressure regulation, nerve transmission, muscle contraction, muscular relaxation, bone development and mineralization!
Furthermore, magnesium is necessary for the synthesis of glutathione, which is a powerful antioxidant. Therefore, it’s crucial for fighting oxidative stress.
So, magnesium can play a therapeutic and preventive role in several conditions such as diabetes, osteoporosis, bronchial asthma, preeclampsia, migraine, and cardiovascular disease.[3,4]
Additionally, high magnesium intakes are important for weight loss. It regulates glucose metabolism, and prevents fluid retention and muscle loss.
