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Fruits Containing Magnesium and Zinc

By Sara Ipatenco

Magnesium and zinc are two minerals that are crucial for your immune system. Magnesium also supports your healthy heartbeat, encourages proper function of your muscles and helps regulate your blood sugar level. You should get between 310 and 420 milligrams of magnesium per day. Zinc plays an important role in helping your body heal from wounds and to repair and grow cells. You require between 8 and 11 milligrams of zinc on a daily basis. Certain fruits contain both of these minerals. Add them to your diet to help you get plenty of magnesium and zinc.


Raspberries and blackberries stand out as the top berry sources of both magnesium and zinc. One cup of fresh raspberries contains 27 milligrams of magnesium and 0.52 milligrams of zinc. One cup of fresh blackberries has 29 milligrams of magnesium and 0.76 milligrams of zinc. Fresh raspberries and blackberries can be eaten plain as a healthy side dish or stirred into a bowl of hot cereal. Fresh berries are also a healthy topping for waffles or pancakes.

Dried Fruit

Many dried fruits are a good source of both magnesium and zinc. One cup of dried apricots contains 28 milligrams of magnesium and 0.35 milligrams of zinc. One cup of prunes has 59 milligrams of magnesium and 0.70 milligrams of zinc. A 1 cup serving of dried dates contains 63 milligrams of magnesium and 0.43 milligrams of zinc. Add dried fruits to your favorite trail mix or bowl of cold cereal.


Though often considered a vegetable, avocados are actually a fruit, and contain a healthy dose of both magnesium and zinc. One cup of cubed avocado contains 44 milligrams of magnesium and 0.96 milligrams of zinc. Cubed avocado pairs well with Mexican dishes, such as burritos, tacos and quesadillas. Avocado also complements the taste of a turkey sandwich or can be used in place of ranch dressing for a dip for carrots, celery and bell peppers.


Pomegranates are not in season for very long, but when they are, take advantage of their nutrients, including magnesium and zinc. One cup of fruit and seeds contains 20 milligrams of magnesium and 0.60 milligrams of zinc. Pomegranate seeds can be added to a tossed green salad or used to complement the flavor of grilled meats.


A banana contains 40 milligrams of magnesium and 0.23 milligrams of zinc. Sliced banana makes a healthy addition to a bowl of cereal or peanut butter sandwich. A banana is a healthy snack that is quick, convenient and easy to take with you when you are on the go.

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