Magnesium is a crucial mineral for the human body, playing a role in over 600 enzymatic reactions, including energy metabolism and protein synthesis.
Beyond its structural importance in bones, magnesium has been linked to a number of key health benefits, including reduced stress, cramps, and bone demineralization.
The National Institute of Health recommends 420 mg of magnesium daily for adults aged 31 and older. The good news? Your diet can be the superhero here, and nuts and seeds are the trusty sidekicks with magnesium galore. Get ready to embark on a journey through the top 14 magnesium-rich nuts and seeds. Keep reading for the nutritional revelations.
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1. Hemp Seeds
Hemp seeds, despite their small size, emerge as a nutritional powerhouse, boasting a diverse range of essential nutrients. In addition to protein, healthy fatty acids, and fiber, these mighty seeds stand out as an abundant source of manganese, copper, phosphorus, zinc, potassium, and a spectrum of B vitamins.
Magnesium content sets hemp seeds apart, making them the undisputed leaders among all nuts and seeds. As per USDA data, just 3 tablespoons (30-gram) of hulled hemp seeds deliver approximately 210 mg of magnesium, meeting half of your daily requirements.
Adding to their nutritional prowess, hemp seeds offer up to 40% of the amino acid tryptophan, a precursor to serotonin, contributing to enhanced sleep and mood.
2. Pumpkin Seeds
Incorporating pumpkin seeds in your culinary repertoire is considered a great addition to a healthy diet, offering a concentrated dose of many key nutrients, including magnesium. A single one-ounce serving of these flat, oval-shaped seeds provides about 150 mg, or 37% of the DV.
In addition to magnesium, pumpkin seeds boast a variety of valuable elements, including copper, iron, manganese, zinc, healthy fats, and antioxidants.
Thanks to all these nutrients, eating pumpkin seeds as part of a balanced diet has been associated with a myriad of health benefits, spanning from cardiovascular well-being, balanced blood sugar levels, enhanced sleep quality, to fertility support.
3. Flax Seeds
Flax seeds, consumed for over 6000 years, may be small in size, but don’t be deceived – these smooth tiny seeds are remarkably nutritious. Packed with various nutrients, including magnesium, a 1 oz serving provides 27% of the daily magnesium requirement.
While being low in carbohydrates, flax seeds stand out for their rich content of both soluble and insoluble fiber. These little wonders also boast high-quality protein, omega-3 fatty acids, selenium, zinc, and thiamine (B1), contributing to their impressive nutritional profile.
To top it all off, flaxseed is the richest known source of lignans, a class of phenolic compounds present in plant-based foods. According to a Canadian study, these lignans demonstrate significant potential in reducing the risk of breast cancer, the most prevalent cancer in women globally and the second most common overall.
4. Brazil Nuts
Brazil nuts are widely recognized as the most plentiful source of the mineral selenium, offering a staggering 990% of the DV in a single 1-ounce (28-gram) serving.
Not only are Brazil nuts rich in selenium, but they also stand out for their magnesium content, boasting the highest magnesium levels among nuts, as the same serving provides an impressive 107 mg, which is equivalent to a quarter of the DV.
Additionally, Brazil nuts offer a rich selection of other nutrients, including zinc, healthy fats, copper and a complex mix of antioxidants such as vitamin E, selenium and phenols.
Brazil nuts have been associated with better thyroid health, particularly beneficial for individuals with thyroid disorders. This positive influence is attributed to the substantial amounts of selenium they provide, a crucial mineral essential for the proper production of thyroid hormones.
While selenium is important, it’s crucial to be mindful of the tolerable upper intake level (UL). For adults, the recommended limit is up to 400 micrograms per day. According to the USDA, one Brazil nut (5 grams) contains approximately 96 mcg of selenium.
Although selenium toxicity is rare, it’s advisable to limit your consumption of Brazil nuts to 1 to 3 kernels per day. Checking the labels for selenium content is also recommended to ensure a balanced intake.
5. Sesame Seeds
Sesame seeds are a nutritional powerhouse, adding both flavor and crunch to your dishes. Just a spoonful of these small seeds provides a wealth of beneficial components, including magnesium. In fact, a three- tablespoon (30-gram) serving is said to fulfill 25% of your daily magnesium needs.
Besides magnesium, sesame seeds also offer a rich source of fiber, iron, copper, manganese, calcium, and B vitamins. It’s worth noting that iron and calcium are mainly concentrated in the hulls.
6. Chia Seeds
Chia seeds boast more omega-3 fatty acids than salmon and are five times richer in calcium than milk. Beyond this, they're packed with fiber, thiamin, niacin, selenium, iron, zinc, healthy fats, protein, and probiotics.
When it comes to magnesium, these little wonders also show promise, providing 95 mg per 1-ounce (28-gram) serving, which equates to 23% of the DV.
Chia seeds round out their exceptional profile with boron, an essential mineral associated with bone health, metabolism and hormonal balance.
7. Sunflower Seeds
Sunflower seeds are a nutritional treasure, offering a delightful combination of flavors, crunch, and numerous health benefits. Just a small handful of these seeds provides a substantial dose of magnesium, with three tablespoons (30 grams) covering about 25% of your daily magnesium needs.
In addition to magnesium, sunflower seeds offer an array of nutrients and benefits. They are rich in vitamin E, an antioxidant that supports skin health and boosts the immune system. Sunflower seeds also contain healthy fats, particularly monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Additionally, they provide a good source of protein, making them a valuable addition to a balanced diet, especially for those following plant-based or vegetarian lifestyles.
8. Cashews
Cashews, though commonly referred to as nuts, are technically seeds harvested from a tropical tree native to Brazil. Consuming these kidney-shaped delights as a snack provides a convenient and healthful way to boost your daily magnesium intake, offering 73 mg per one-ounce serving, constituting 18% of the DV.
Along with magnesium, cashews have many health benefits. They are rich in polyphenols and carotenoids, two powerful antioxidant groups that effectively protect the body from oxidative stress by preventing the formation of free radicals.
Not just a tasty treat, cashew seeds significantly contribute to heart health, courtesy of their ample mono and polyunsaturated fatty acids. These healthy fats actively work to lower cholesterol levels, adding an extra layer of goodness to your snacking choice.
9. Almonds
Almonds, globally cherished as one of the most popular nuts, can contribute positively to improving overall health when included in a well-balanced diet.
Within a modest calorie count of 170, a one-ounce serving of roasted almonds provides a substantial 79 mg of magnesium, a mineral with profound implications for blood pressure regulation, type 2 diabetes management, and muscle relaxation.
Despite their remarkable range of beneficial compounds, almonds are said to have a higher oxalate content, reaching 122 mg per ounce. Oxalates can bind to calcium, potentially increasing the risk of kidney stones. Therefore, people with a history of kidney stones or kidney disease may be advised to adopt a low-oxalate diet for optimal kidney health.
Given that oxalates are prevalent at varying levels in most nuts and seeds, people with sensitivity concerns should engage in a thoughtful dialogue with their healthcare provider to ensure prudent health management.
10. Pine Nuts
Indulging in the subtle elegance of pine nuts reveals a rich tapestry of health benefits. Despite their higher market cost attributed to meticulous growth, the nutritional wealth they bring makes them an investment in your well-being.
At the core of pine nuts lies an ample supply of manganese, generously offering 109% of the DV in a mere one-ounce serving. Complementing this nutritional bounty, magnesium makes a strong contribution, with the same serving providing 71 mg, constituting 17% of the DV.
These small marvels also house lutein and zeaxanthin, which are powerful carotenoid antioxidants that protect your eyes from prevalent conditions like macular degeneration and cataracts, Their effectiveness goes beyond, including the filtration of UV light and the suppression free radicals.
11. Walnuts
Walnuts stand out as a notable source of magnesium, with a 1-ounce (14 halves) serving contributing 11% of the DV. Highly prized for their increased levels of omega-fatty acids, these nuts have garnered considerable attention for their potential to enhance cognitive performance and support brain health.
According to research, a walnut-rich diet may have remarkable beneficial effects on memory, learning, motor coordination, anxiety, and mood. The intriguing resemblance of walnut kernels to the structure of the brain adds a fascinating dimension to their cognitive advantages.
Further reinforcing their health-promoting qualities, recent studies indicate that regular walnut consumption enhances antioxidant defenses, offering protection against damage induced by free radicals. Additionally, walnuts contribute positively to gut health by promoting the abundance and activity of specific bacteria crucial for digestive well-being when included into a balanced diet.
12. Peanuts
Peanuts, well-known for their taste and budget-friendly appeal, offer a substantial dose of magnesium, boasting an estimated content exceeding 50 mg per one-ounce serving. This magnesium richness, constituting about 12% of the DV, highlights peanuts as a handy and accessible source of this essential mineral, aligning taste with nutritional benefit.
13. Hazelnuts
Hazelnuts, also known as filberts, are an excellent source of nutrition, providing a hefty 48 mg of magnesium in a one-ounce portion, accounting for nearly 12% of the DV.
These small round nuts not only boost your magnesium intake but also provide an array of health benefits. Hazelnuts, which are high in heart-healthy monounsaturated fats, may contribute to lowering LDL cholesterol levels. Additionally, their nutritional profile includes dietary fiber, vitamin E, and a variety of antioxidants, which promotes overall well-being.
To get the most out of these versatile nuts, consider roasting them for an enhanced taste that complements both sweet and savory recipes. Sprinkle chopped hazelnuts over yogurt or oatmeal, toss them into salads for added texture, or include them in your baked goods for a delicious crunch in cookies or cakes. Hazelnuts also make a delicious addition to granola or homemade trail mix. Experiment with different culinary creations to savor the diverse and delicious ways in which hazelnuts can enhance your meals.
14. Pistachios
Pistachios emerge as a stellar magnesium source, contributing 7% of the recommended daily intake in a 1-ounce serving. Aside from magnesium, this nutrient-packed nut brings additional benefits with 11% of dietary fiber, 11% of phosphorus, 41% of copper, and noteworthy levels of vitamins B1 and B6 at 21% and 28%, respectively.
Plus, pistachios are rich in amino acids, healthy fats and antioxidants, in addition to being low in carbohydrates and calories. They're also believed to have the lowest oxalate levels among nuts.