15. Dried Fruits: The Convenient and Nutrient-Dense Magnesium Sources for Your Snack Time
Dates: Dates are a sweet and delicious fruit that is commonly used in Middle Eastern and North African cuisines. They are also a good source of magnesium. One ounce of dates contains about 15 mg of magnesium, or 3.75% of the daily recommended intake. Dates are also a good source of fiber, vitamin B6, and other essential nutrients like iron and potassium. They can be eaten as a snack, used in smoothies, or used in various dishes like tagines and cakes.
Figs: Figs are a sweet and nutritious fruit that is high in magnesium. One ounce of dried figs contains about 23 mg of magnesium, or 5.75% of the daily recommended intake. Figs are also a good source of fiber, vitamin K, and other essential nutrients like calcium and potassium. They can be eaten as a snack, used in various dishes like salads and sandwiches, or used as a topping for oatmeal or yogurt.
Dried Apricots: Dried apricots are a sweet and chewy snack that is also a good source of magnesium. One ounce of dried apricots contains about 14 mg of magnesium, or 3.5% of the daily recommended intake. Dried apricots are also a good source of fiber, vitamin A, and other essential nutrients like iron and potassium. They can be eaten as a snack or used in various dishes like granola bars, trail mix, and baked goods.
Raisins: Raisins are a sweet and versatile snack that is also a good source of magnesium. One ounce of raisins contains about 9 mg of magnesium, or 2.25% of the daily recommended intake. Raisins are also a good source of fiber, iron, and other essential nutrients like potassium and vitamin B6. They can be eaten as a snack, used in various dishes like oatmeal and muffins, or used as a topping for salads and yogurt. (15)
