A new nutrition roundup highlights nuts and seeds as some of the most concentrated food sources of magnesium, an essential mineral involved in hundreds of processes ranging from nerve signaling and muscle function to blood pressure and blood sugar regulation.
By yourNEWS Media Newsroom.
Nuts and seeds can provide substantial amounts of magnesium in relatively small servings, making them a practical option for people trying to increase their intake of a mineral many Americans do not consume in recommended amounts.
A recent Health.com review identified 11 nuts and seeds that stand out for their magnesium content, drawing on nutrient information from the U.S. Department of Agriculture and intake recommendations from the National Institutes of Health.
Magnesium plays a central role throughout the body. The National Institutes of Health says the mineral is needed for normal muscle and nerve function, blood sugar and blood pressure regulation, and the production of protein, bone and DNA. It also acts as a cofactor in hundreds of enzymatic reactions involved in energy production and other biological processes.
Adult men generally need 400 to 420 milligrams of magnesium per day, while adult women need 310 to 320 milligrams, depending on age, according to NIH dietary guidelines. Requirements differ for pregnancy and other life stages.
The Health.com roundup found some seeds provide particularly high amounts. An ounce of pumpkin seeds contains about 154 milligrams of magnesium, or roughly 37% of the Daily Value. Chia seeds provide about 95 milligrams per ounce, while hemp seeds contain approximately 210 milligrams in a three-tablespoon serving.
Brazil nuts are another concentrated source, providing about 107 milligrams per ounce. Cashews supply approximately 82.8 milligrams per ounce, while two tablespoons of flaxseed contain about 80.8 milligrams.
Almonds provide approximately 76.5 milligrams of magnesium per ounce. Sesame seeds contain about 63.2 milligrams in a two-tablespoon serving, while peanuts provide approximately 53.3 milligrams per ounce.
Hazelnuts and walnuts round out Health.com’s current list. Hazelnuts provide about 46.2 milligrams of magnesium per ounce, while walnuts contain approximately 44.8 milligrams per ounce.
The foods offer more than magnesium alone. Nuts and seeds commonly provide protein, unsaturated fats, fiber and an assortment of vitamins and minerals, making them nutrient-dense additions to meals and snacks.
Pumpkin seeds, for example, provide a little more than 8 grams of protein per ounce along with magnesium and zinc. Chia seeds contain nearly 10 grams of fiber per ounce, while Brazil nuts are especially rich in selenium.
Cashews supply protein, healthy fats and minerals, while flaxseeds provide fiber and other nutrients. Almonds contain vitamin E, and sesame seeds provide minerals including calcium, copper, iron and zinc.
Peanuts, though botanically legumes rather than true nuts, are commonly grouped with nuts nutritionally and provide protein, fiber, healthy fats, magnesium and copper.
Separate NaturalNews.com reporting has also highlighted almonds and pumpkin seeds as magnesium-rich foods, citing USDA figures showing approximately 76.5 milligrams of magnesium per ounce of almonds and noting that pumpkin seeds provide about 8.5 grams of protein per ounce along with fiber, iron, zinc and healthy fats.
Nutrition researchers have long examined whether regular nut consumption may be associated with better cardiovascular outcomes. Some observational studies have linked higher nut intake with lower rates of hypertension and cardiovascular disease, although such findings do not establish that eating nuts directly prevents those conditions.
A 2026 analysis cited in the reporting reviewed eight prospective studies involving more than 143,000 adults and found an association between daily nut consumption and lower hypertension risk. Because the underlying studies were observational, researchers cautioned against treating the association as proof of cause and effect.
Magnesium intake itself remains an area of concern because national dietary surveys have repeatedly found that a substantial share of Americans consume less than recommended amounts through food.
One frequently cited analysis estimated that roughly 45% of U.S. adults failed to meet the recommended dietary allowance from food alone, while other estimates have placed the proportion near half of the population. The precise figure varies depending on the data set, age group and method used to calculate intake.
The NIH lists legumes, nuts, seeds, whole grains and leafy green vegetables among the primary dietary sources of magnesium. Milk, yogurt and fortified foods can also contribute to daily intake.
For most healthy people, nutrition guidance generally favors obtaining essential minerals through a varied diet when possible rather than relying solely on supplements. That approach provides magnesium together with fiber, protein and other nutrients naturally present in whole foods.
Longstanding guidance from the American Diabetes Association has similarly noted that adequate magnesium intake can generally be obtained through a nutritionally balanced eating pattern, while recommending targeted testing in patients who face an increased risk of low magnesium levels.
Researchers have also investigated possible relationships between magnesium intake and neurological health. Some observational work has associated higher dietary magnesium intake with greater brain volume and fewer white-matter lesions, though such studies cannot establish that magnesium itself caused those differences.
Food processing can significantly affect mineral content as well. Carolyn Dean, MD, ND, wrote in “The Magnesium Miracle” that refining grains and extracting oils from nuts and seeds can substantially reduce naturally occurring magnesium. She noted that milling removes much of the mineral from grains, citing a comparison of roughly 24 milligrams in a slice of whole-wheat bread with about 6 milligrams in white bread.
Nuts and seeds can be incorporated into diets in several forms, including raw, dry-roasted, ground or blended, depending on the food and individual preference.
Pumpkin seeds can be eaten as a snack, added to oatmeal and salads, mixed into baked goods or incorporated into trail mixes. Chia and flaxseeds can be added to yogurt, cereal or smoothies, while hemp seeds can be sprinkled over meals without significant preparation.
Registered dietitians also commonly recommend combining seeds with fruit, vegetables, protein and other whole foods rather than treating any individual ingredient as a stand-alone solution for nutrition.
Variety may be particularly useful because different nuts and seeds provide different nutrient profiles. Brazil nuts, for example, are exceptionally high in selenium and are generally best consumed in modest quantities, while chia and flaxseed provide substantial fiber and plant-based omega-3 fatty acids.
For people using supplements, dosage warrants additional consideration. NIH guidance sets an adult upper limit of 350 milligrams per day for magnesium obtained specifically from supplements and medications, not magnesium naturally present in food. Excess supplemental magnesium can cause diarrhea, nausea and abdominal cramping, while extremely high doses can lead to more serious complications.
For routine dietary intake, however, nuts and seeds offer a straightforward way to increase magnesium while adding protein, fiber and healthy fats. Pumpkin, hemp and chia seeds rank among the most concentrated choices, but almonds, cashews, Brazil nuts, flaxseed, sesame seeds, peanuts, hazelnuts and walnuts can all contribute meaningfully toward daily requirements.
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