Do Avocados Have Magnesium?

Normal and healthy bodily functions rely on proper mineral intake. Minerals such as magnesium are found naturally in healthy foods such as vegetables, beans, grains and nuts. Relatively small amounts of magnesium are also found in avocados, but this fruit provides generous amounts of other healthy nutrients as well.

Magnesium

Magnesium plays a role in protein production, enzyme function, transport and production of energy, and muscle function. Considered an essential nutrient, magnesium must be consumed through diet. Good food choices include spinach, pumpkin, nuts, beans, tofu and whole grains, such as brown rice.

Avocados and Magnesium

A 1 oz. serving of a California avocado contains 8.9 mg of magnesium, about 2 percent of the recommended daily value. Although avocados don't contain a lot of magnesium, they are a plentiful source of healthy monounsaturated fats, fiber and vitamin K. Besides magnesium, avocados are a rich source of other minerals, such as potassium -- about 140 mg per serving -- and contain moderate amounts of calcium and phosphorous.

Recommendations

In general, the average American should consume about 380 mg of magnesium every day. Specific magnesium recommendations, however, vary according to gender and age and tend to increase with age. For adult men 19 to 30, 400 mg of magnesium per day is recommended, while women in the same age range need 310 mg of magnesium daily. Increasing age changes magnesium requirements slightly. For men over 30, 410 mg of daily magnesium is recommended, while women over 30 should consume 320 mg every day.

Avocado Ideas

Adding avocado to your diet is easy because of the versatility of the fruit. Many people enjoy raw avocado, spooning it out of halved avocado shells. Avocado can also be mashed and seasoned with cilantro, lime, onions and salt to make traditional guacamole. Eaten with chips and salsa, this makes an appetizing dish to serve alongside entrees. You can add avocado slices to salads or use them to top burgers. Another option is to blend avocado for milkshakes, drinks and ice cream.