Magnesium is a vital mineral that plays a key role in maintaining various bodily functions, from regulating blood sugar levels to supporting nerve health and keeping bones strong. However, many people don’t get enough magnesium in their diets, which can impact overall well-being. If you’re looking to increase your magnesium intake, certain nuts and seeds can provide a natural and delicious solution.
Magnesium requirements vary based on age, gender, and other factors like pregnancy. Adult men need between 400 and 420 milligrams of magnesium per day, while adult women need 310 to 400 milligrams. Including magnesium-rich foods like nuts and seeds in your daily routine can be an easy and effective way to meet these needs. Here are 11 nuts and seeds packed with magnesium:
1. Hemp Seeds
Hemp seeds are a standout choice for boosting your magnesium intake, with 210 milligrams per three tablespoons—50% of your daily requirement. Rich in protein, healthy fats, fiber, and several important vitamins, these seeds offer a range of health benefits. Studies suggest that hemp seeds can help reduce risk factors for heart disease, such as high cholesterol and blood pressure. Try adding hemp seeds to salads, oatmeal, or yogurt for a nutritious boost.
2. Pumpkin Seeds
An ounce of pumpkin seeds, or pepitas, provides 154 milligrams of magnesium, which covers 37% of the recommended daily intake. In addition to magnesium, these seeds are a great source of protein and zinc, which support immune function and skin health. Enjoy pumpkin seeds as a snack or toss them into baked goods, granola, or salads for extra crunch.
3. Brazil Nuts
Brazil nuts are known for their high selenium content, but they also offer 107 milligrams of magnesium per ounce, or 25% of your daily needs. Selenium supports thyroid function and acts as a powerful antioxidant. However, due to their high selenium content, it’s best to limit intake to just two nuts per day. Brazil nuts are a great addition to mixed nuts or enjoyed on their own as a nutrient-packed snack.
4. Chia Seeds
Chia seeds are not only high in magnesium (95 milligrams per ounce, 23% of your daily needs), but they are also loaded with fiber—9.75 grams per ounce. This makes them an excellent choice for digestive health. Chia seeds can help lower blood pressure and improve cholesterol levels, which benefits heart health. Use chia seeds in puddings, smoothies, or as a topping for yogurt.
5. Cashews
Cashews provide 82.8 milligrams of magnesium per ounce, which is about 20% of your daily requirement. They are especially beneficial for those under stress, as magnesium helps regulate the body’s stress response. Cashews are also packed with heart-healthy fats and minerals like zinc and copper. Pair them with dark chocolate and dried fruit for a tasty snack.
6. Flaxseeds
Flaxseeds are a nutritious source of magnesium, offering 80.8 milligrams per two-tablespoon serving. They also provide nearly 6 grams of fiber, supporting digestive health and helping to regulate blood sugar and cholesterol. Flaxseeds are an excellent addition to smoothies, oatmeal, or baked goods for a magnesium boost.
7. Almonds
Almonds are a great source of magnesium, providing 76.5 milligrams per ounce. They are also rich in vitamin E, an antioxidant that supports immune function and protects cells from damage. Almonds can be enjoyed in baked goods, as a topping for oatmeal, or eaten as a wholesome snack.
8. Sesame Seeds
Sesame seeds may be small, but they are packed with magnesium—63.2 milligrams per two-tablespoon serving. These seeds also provide calcium, copper, and antioxidants that protect against inflammation and cellular damage. Sprinkle sesame seeds on baked goods or use them as a crunchy coating for meats and fish.
9. Peanuts
Though technically a legume, peanuts are commonly considered nuts and provide 53.3 milligrams of magnesium per ounce. They are also high in protein, fiber, and vitamin E, supporting heart health and overall vitality. Peanuts are a filling snack and can be added to savory dishes, stir-fries, or even desserts.
10. Hazelnuts
Hazelnuts deliver 46.2 milligrams of magnesium per ounce and are also rich in protein, fiber, and essential vitamins. With antioxidants like quercetin and gallic acid, hazelnuts help reduce inflammation and protect cells from damage. These nuts are perfect for adding a slightly sweet flavor to desserts or enjoying in savory dishes.
11. Walnuts
Walnuts provide 44.8 milligrams of magnesium per ounce, which is around 10% of the daily recommended intake. These heart-healthy nuts are packed with omega-3 fatty acids, fiber, and antioxidants that support cardiovascular health. Walnuts can be added to oatmeal, salads, or eaten as a snack for a nutritious magnesium boost.
Conclusion
Magnesium is an essential mineral for your body, supporting everything from heart health to bone strength. Including nuts and seeds like hemp seeds, pumpkin seeds, and almonds in your diet can help you meet your magnesium needs while offering a variety of other health benefits. Whether you’re snacking on them, adding them to dishes, or enjoying them in smoothies, these nutrient-packed options can make a delicious and healthful addition to your daily routine.
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