Oranges are often cited as rich sources of vitamin C, but that doesn't mean this fruit is devoid of other nutrients. Oranges offer a number of important nutrients, ranging from other vitamins to dietary fiber to minerals such as magnesium. However, oranges aren't the best source of magnesium, so you shouldn't rely on this fruit as your primary source of it.
Magnesium in Oranges
Oranges aren't a particularly rich source of magnesium. A 100 g orange provides just 10 mg of magnesium, an amount comprising 2 percent of the daily recommended intake for men over the age of 31 -- 420 mg -- or 3 percent of the daily recommended intake for women over 31 -- 310 mg. The daily recommended intake of magnesium varies by age, but 14- to 18-year-olds and those 31 and older have the highest needs. A 100 g orange would be a good source of magnesium for a child between the ages of 1 and 3, since the suggested daily intake for that group is just 80 mg.
Magnesium Functions
According to the University of Maryland Medical Center, magnesium is required for the optimal function of all of your body's organs, so adequate intake is vital. Magnesium helps manage levels of other minerals in your body and is involved in energy production, or your metabolism. In addition, magnesium activates enzymes, which perform a broad range of actions in your body every day.
Other Nutrients in Oranges
While oranges aren't a robust source of magnesium, they do offer other nutritional benefits. Oranges are high in vitamin C and vitamin A, a nutrient your body needs for optimal vision. Oranges also provide potassium, an electrolyte. Electrolytes help transmit nerve signals, so they're involved in issues ranging from heart function to muscle movements.
Magnesium-rich Foods
If you feel you need more magnesium than oranges provide, find alternate sources of this mineral rather than eating a lot of oranges. Instead, add shredded wheat, oat bran, brown rice, almonds, lima beans or spinach to your diet. They are rich sources of magnesium.
References
- USDA National Nutrient Database: Oranges, Raw, All Commercial Varieties
- National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet; Magnesium; July 2009
- University of Maryland Medical Center; Magnesium; June 2009
- Linus Pauling Institute at Oregon State University; Magnesium; August 2007
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