Studies suggest the fruit may support healthy blood pressure levels10:48, 03 Jun 2026Consuming a diverse range of fruit and vegetables benefits our health, and the greater variety of plants you eat, the more nutrients you'll absorb and the healthier your gut microbiome will become. Some experts recommend aiming for 30 different plants weekly.‌While most of us have understood the significance of vitamins since childhood, numerous other crucial nutrients receive far less attention, despite being vital to our wellbeing.‌Among these is magnesium, which participates in more than 300 bodily reactions, registered dietitian Patricia Bannan told Today. Yet "despite its importance, about half of US adults don't get enough magnesium from food", she said.‌There are straightforward methods to boost your magnesium consumption - and you can achieve this simply by eating foods readily available in any supermarket, rather than spending a fortune on costly food or supplements, reports Surrey Live.What is magnesium, and why is it important?Magnesium is a mineral that supports several bodily functions, including:‌turning the food we eat into energymaking sure our cells, organs and brains are functioning as they shouldstabilising moodsmaintaining our musclesaiding vitamin D in travelling around the bodymaking sure the glands which aid bone health work normallyBeyond the above, scientific research also indicates it may help alleviate symptoms of anxiety and mild depression and enhance sleep quality.There's also evidence that maintaining healthy magnesium levels supports cardiovascular health. Additionally, a review of the evidence found that people with higher magnesium intake had an 8% lower risk of developing high blood pressure than those with the lowest intake.‌What fruit is high in magnesium?Magnesium can be found in several different fruits and other foods, but one of the richest sources is passionfruit, which contains 4-5 grams of magnesium per fruit.A study published in the Frontiers in Pharmacology journal revealed that "more than 110 phytochemical constituents" have already been found in the plant, which shows "a wide range of health effects and biological activities such as antioxidant, anti-hypertensive, anti-tumour, antidiabetic, hypolipidemic activities".It adds: "These outstanding results suggest that passion fruit may offer a range of health benefits, such as managing inflammatory and neurological disease, and also preventing some chronic diseases like hypertension and hyperlipidemia."‌Today.com notes that "the pulp of the aromatic fruit can be eaten raw, as a yoghurt topping, or added to juices and drinks" and adds that it "also tops the list of fruits with the most protein".What other foods are high in magnesium?There are plenty of other excellent sources of magnesium, including:leafy green vegetables like spinach or chard, as well as green peas, sweetcorn and potatoesnuts and seeds like almonds, cashews, chia seeds, peanuts and pumpkin seedslegumes like black beans and edamame beansfruits like avocado, banana, papaya, blackberries, kiwis and figsdark chocolate‌Scientists have pinpointed the exact two years in your life when you age the fastest. Much more on this in our weekly newsletter hereRebecca McManamon, consultant dietitian and British Dietetic Association spokesperson, told the BBC that you are likely meeting the recommended daily intake of magnesium if you're consuming unsalted nuts or wholegrains daily, alongside a varied diet of fruit, green vegetables and legumes. She added: "If these are not foods you eat regularly, you may be at a higher risk of not getting enough magnesium."What about supplements?Many scientists favour the "food first" approach to obtaining the nutrients we require. Professor Tim Spector, of King's College London, says he broadly considers supplements to be ineffective and that, unless individuals are managing specific health conditions, most of us should be able to obtain the nutrients we need through diet alone.‌Registered dietitian Anna Taylor told the Cleveland Clinic: "Food first is my mantra. If you take a dietary supplement for magnesium and take too much, you may experience uncomfortable side effects such as cramping, diarrhoea, and nausea."How do I know if I'm eating enough magnesium?Taylor told the Cleveland Clinic that consuming the following would be an effective way of achieving the level of magnesium your body requires:Five servings of fruits and vegetables per dayAt least three servings of whole grains per dayOne ounce of nuts or seeds per dayOne serving of legumes most days of the weekArticle continues belowIt's also worth noting that by eating those recommended quantities, you'll simultaneously be benefiting from several other nutrients and health advantages those foods provide, including fibre.