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| Magnesium Content in Nuts and Seeds | ||
|---|---|---|
| Nut/Seed | Magnesium (mg) | Daily Value |
| Hemp seeds, 3 tablespoons | 210 | 50% |
| Pumpkin seeds, 1 ounce | 156 | 37% |
| Chia seeds, 1 ounce | 111 | 26% |
| Brazil nuts, 1 ounce | 107 | 25% |
| Sesame seeds, 3 tablespoons | 95 | 23% |
| Pili nuts, 1 ounce | 86 | 22% |
| Almonds, 1 ounce | 77 | 18% |
| Cashews, 1 ounce | 74 | 18% |
| Hazelnuts, 1 ounce | 46 | 11% |
| Walnuts, 1 ounce | 45 | 11% |
| Sunflower seeds, 1 ounce | 37 | 9% |
1. Hemp Seeds
Despite their small size, hemp seeds are a powerhouse of nutrients. They provide protein, healthy fatty acids including omega-3s, and fiber. They are also an abundant source of copper, phosphorus, zinc, potassium, polyunsaturated fatty acids, and B vitamins.
The magnesium content in hemp seeds is remarkable. Just 3 tablespoons of hemp seeds deliver 210 mg of magnesium, which can help you meet half of your daily allowance.
Hemp seeds have an impressive amino acid profile. They are a complete source of protein because they provide all nine essential amino acids, the building blocks for all proteins, in the proportions needed by the body.
2. Pumpkin Seeds
One ounce of roasted pumpkin seeds provides 156 mg of magnesium, 37% of the DV.
Pumpkin seeds provide protein, fiber, and fats. The fats include monounsaturated fatty acids like oleic acid, which have been found to lower low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and boost high-density lipoprotein (HDL) cholesterol (“good cholesterol”). The fiber and protein content can help you stay full longer.
3. Chia Seeds
Chia seeds are tiny black or white seeds derived from the Salvia Spanish plant, a member of the mint family native to Central America. They offer numerous health benefits, including reducing blood pressure and cholesterol levels, supporting digestive health and weight management, controlling diabetes, and lessening inflammation.
The magnesium content in chia seeds is impressive at 111 mg in 1 ounce, which is 26% of the DV. Chia seeds provide fiber, protein, omega-3 fatty acids, antioxidants, and various vitamins and minerals, including calcium and phosphorus.
4. Brazil Nuts
Brazil nuts are one of the most magnesium-rich foods available. They are high in micronutrients (vitamins and minerals) and bioactive compounds (chemicals found in plants and foods).
One ounce of Brazil nuts (six to eight nuts) contains 107 mg of magnesium, 25% of the DV.
However, Brazil nuts are very high in selenium. Too much of this mineral can lead to toxicity. The serving size of 1 ounce exceeds the tolerable upper limit (UL) of selenium (the highest amount unlikely to pose a health risk). You should eat no more than one or two Brazil nuts in one day. As such, you want to include other magnesium-rich foods in your diet.
5. Sesame Seeds
Sesame seeds are tiny, but they pack a punch with nutrient content. Three tablespoons of sesame seeds provide 95 mg of magnesium. That’s 23% of the recommended DV.
Sesame seeds also contain impressive amounts of fiber, calcium, copper, iron, selenium, thiamine, and zinc. They are also high in antioxidants that protect against cellular damage and inflammation.
6. Pili Nuts
Pili nuts are edible tree nuts from the Canarium oval tree, a tree native to rainforests in Asia, Africa, and the Pacific, including the Philippines. They can be found in snack packs, as nut butter, and in yogurt.
One ounce of sprouted pili nuts contains 86 mg of magnesium, 22% of the recommended DV.
The pili nut has a unique nutrient profile, with various vitamins and minerals readily absorbed by the body. These include thiamine (vitamin B1), vital for carbohydrate metabolism; zinc, which is beneficial for immune system function; and magnesium.
7. Almonds
Almonds are rich in nutrients, including magnesium. One ounce (23 kernels) of almonds yields 76.5 mg of magnesium, 18% of the DV.
Almond flour is also high in magnesium. One hundred grams (3.5 ounces) yields 251 mg of magnesium. Almond butter and almond paste are also good sources of magnesium.
8. Cashews
Cashews are a great source of magnesium. One ounce of dry-roasted cashews provides 74 mg of magnesium. That’s about 18% of the recommended DV.
9. Hazelnuts
Hazelnuts provide 46 mg of magnesium per ounce (21 kernels), 11% of the recommended DV.
Hazelnuts are loaded with monounsaturated fat, which means they may contribute to lowering LDL cholesterol. They are also a great source of fiber and protein, so they can help you feel fuller longer.
10. Walnuts
At 45 mg of magnesium per ounce (14 halves), walnuts can help you meet around 35% of your recommended DV. Walnuts are nutrient-dense and loaded with antioxidants and omega-3 fatty acids.
Research shows that a walnut-rich diet may have various benefits, including improved cognitive function and reduced risk for mood disorders.
Walnut consumption may increase antioxidant protection against free radicals (highly reactive molecules produced in cell metabolism that can damage the cell). It may also contribute to positive gut health by promoting beneficial bacteria that are crucial for digestive well-being.
11. Sunflower Seeds
Sunflower seeds are harvested from the flower head of the sunflower plant. One ounce of shelled sunflower seeds yields about 37 mg of magnesium, 9% of the recommended daily value (DV).
Sunflower seeds also contain antioxidants, vitamins, and minerals. They are exceptionally high in selenium and vitamin E, antioxidants that protect the body against free radical damage, which is responsible for inflammation and chronic diseases.
Daily Magnesium Needs
The recommended daily allowance for magnesium varies by age and sex. The National Institutes of Health (NIH) uses adequate intake (AI) and recommended dietary amounts (RDA) for recommended intakes that vary by age and sex.
| Recommended Intake of Magnesium by Age and Sex | ||
|---|---|---|
| Age | Male | Female |
| Birth to 6 months (AI) | 30 mg | 30 mg |
| 7 to 12 months (AI) | 75 mg | 75 mg |
| 1 to 3 years (RDA) | 80 mg | 80 mg |
| 4 to 8 years (RDA) | 130 mg | 130 mg |
| 9 to 13 years (RDA) | 240 mg | 240 mg |
| 14 to 18 years (RDA) | 410 mg | 360 mg |
| 19 to 30 years (RDA) | 400 mg | 310 mg |
| 31 to 50 years (RDA) | 420 mg | 320 mg |
| 51 and over years (RDA) | 420 mg | 320 mg |
Other Food Sources of Magnesium
Nuts and seeds are not your only options for meeting your maximum recommended daily intake of magnesium.
Additional food sources of magnesium include:
- Leafy green vegetables like spinach, Swiss chard, and collard greens
- Legumes, including peanuts, lentils, chickpeas, and black beans
- Other vegetables, including green peas and sweet corn
- Fruits, including bananas, avocados, and blackberries
- Fiber-rich grains like quinoa and shredded wheat
- Low-fat dairy, including yogurt and milk
- Dark chocolate
- Magnesium-fortified foods, such as protein powders and meal replacement bars
Tap, mineral, and bottled waters can also contain magnesium. The amounts will vary depending on the brand and source.
Your healthcare provider might recommend magnesium supplements if you have a magnesium deficiency. However, most people can get enough magnesium from their diet.
Discuss your magnesium needs with a healthcare provider if you think supplementation is necessary. High doses of supplemental magnesium can be toxic.
Summary
Magnesium is an essential mineral with many benefits, including supporting bone health and preventing heart problems. Nuts and seeds, including hemp seeds, sesame seeds, Brazil nuts, cashews, and almonds, are excellent sources of magnesium.
Additional options for getting enough magnesium are fruits and vegetables, fiber-rich grains, legumes, dark chocolate, and low-fat dairy. Most people get enough magnesium from their diets. If you are worried about a magnesium deficiency, consult a healthcare provider.
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Barhum is a medical writer with 15 years of experience with a focus on living and coping with chronic diseases.
