How much magnesium in a banana?

Banana is an excellent dietary source of magnesium. It can help us meet our daily needs, as a banana contains up to 41 mg of magnesium, or 10% of the daily required dose!

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 is in a banana?

Banana is considered an excellent dietary 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 daily required dose.[1]

A large banana contains up to 41 mg of magnesium, or 10% of the daily required dose!

Dehydrated banana chips and green banana powder are good sources of magnesium as well. They contain about 108 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 sugars!

On the other hand, banana smoothies are good for weight loss!

Green banana flour is high in prebiotic and resistant starch. Therefore, it’s good for gut microbiota.

You’ll a find a wide variety of banana chips and organic banana flours on Amazon.

Furthermore, banana is particularly high in potassium while it contains moderate amounts of vitamin C and zinc!

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 common foods rich 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. Chronic extremely high doses of magnesium from supplements may cause adverse 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 dietary 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.

Our bodies absorb about 30-40% of the magnesium of food. For increased absorption rates, you need adequate amounts of vitamin D as well, as it 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.

Do we absorb the magnesium of banana?

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]

Extremely high dosages of zinc and vitamin D from dietary supplements can inhibit magnesium absorption, though. Smoking, certain health conditions, chronic alcoholism, and certain medications can lead to magnesium deficiency as well.

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, magnesium is important for weight loss. It regulates glucose metabolism, and prevents fluid retention and muscle loss.