Hemp Seeds
Despite their small size,hemp seedsare a powerhouse of nutrients.
The magnesium content in hemp seeds is remarkable.
Pumpkin Seeds
One ounce of roasted pumpkin seeds provides 156 mg of magnesium, 37% of the DV.
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The fiber and protein content can help you stay full longer.
Brazil Nuts
Brazil nutsare one of the most magnesium-rich foods available.
However, Brazil nuts arevery high in selenium.Too much of this mineral can lead to toxicity.
Sesame Seeds
Sesame seeds are tiny, but they pack a punch with nutrient content.
Three tablespoons of sesame seeds provide 95 mg of magnesium.Thats 23% of the recommended DV.
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.
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.
Cashews
Cashews are a great source of magnesium.
One ounce of dry-roasted cashews provides 74 mg of magnesium.Thats about 18% of the recommended DV.
Sunflower Seeds
Sunflower seeds are harvested from the flower head of the sunflower plant.
Sunflower seeds also contain antioxidants, vitamins, and minerals.
Daily Magnesium Needs
The recommended daily allowance for magnesium varies by age and sex.
Additionalfood sources of magnesiuminclude:
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 amagnesium 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.
Most people get enough magnesium from their diets.
If you are worried about a magnesium deficiency, consult a healthcare provider.
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USDA FoodData Central.Seeds, hemp seed, hulled.
USDA FoodData Central.Chia seeds, dry, raw.
USDA FoodData Central.Nuts, brazilnuts, dried, unblanched.
USDA FoodData Central.Seeds, sesame seeds, whole, dried.
USDA FoodData Central.Sprouted pili nuts.
USDA FoodData Central.Nuts, almonds.
USDA FoodData Central.Nuts, hazelnuts, or filberts.
USDA FoodData Central.Nuts, walnuts, English.
USDA FoodData Central.Seeds, sunflower seed, kernel, raw.
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