Post: 11 Nuts and Seeds That Are High in Magnesium

fcafotodigital / Getty Images Magnesium is a mineral that plays critical roles in your body, including regulating blood sugar and blood pressure, maintaining bone health, and supporting nerve function.1

Magnesium needs vary depending on age, gender, and pregnancy status. Adult men need 400-420 milligrams per day, while adult women need 310-400 milligrams.1

Magnesium is concentrated in vegetables, beans, nuts, and seeds. Some nuts and seeds are higher in magnesium than others and are smart choices for those looking to boost their magnesium intake. 1. Hemp Seeds

210 milligrams of magnesium per 3 tablespoons, or 50% of the Daily Value (DV)

Hemp seeds are one of the best sources of magnesium you can eat. Just 3 tablespoons of hemp seeds cover half of your daily magnesium needs.2

In addition to magnesium, hemp seeds are high in protein, healthy fats , fiber, and several vitamins and minerals, including B6 and zinc.

Studies show that adding hemp seeds to your diet could benefit health in several ways, including reducing heart disease risk factors like low-density lipoprotein (LDL) cholesterol ("bad" cholesterol) and blood pressure.34

Try sprinkling hemp seeds on oatmeal, chia pudding, yogurt, and salads. 2. Pumpkin Seeds

154 milligrams of magnesium per ounce, or 37% of the DV Pumpkin seeds , or pepitas, are packed with magnesium, providing 37% of your daily needs per ounce.5These tiny seeds also pack an impressive amount of protein, with the same serving containing 8.45 grams. Pumpkin seeds can help you meet your daily needs for other vitamins and minerals, such as zinc, which is critical for immune function, DNA synthesis, growth and development, and skin health.6Pumpkin seeds are delicious as snacks or added to baked goods, trail mix, granola, and salads. 3. Brazil nuts 107 milligrams of magnesium per ounce, or 25% of the DV An ounce of Brazil nuts covers a quarter of your daily magnesium needs. While Brazil nuts contain an impressive amount of magnesium, they’re most well-known for their selenium content.7Just one Brazil nut delivers well over 100% of the DV for this nutrient. Selenium is essential for thyroid function, metabolism, DNA production, […]

11 Nuts and Seeds That Are High in Magnesium