7 Amazing Nuts That Are High in Magnesium to Support Your Overall Health
Magnesium is the underrated superhero of our daily diet. It’s the Superman of minerals, swooping in to maintain nerve function, regulate blood sugar, keep blood pressure in check, and even help your bones stay solid. Yet, many of us are just limping through life, utterly depleted of this vital mineral. Thanks to nutrient-deficient modern diets (and maybe that fast-food habit you’re trying to kick), it is often missing in action. But don’t worry; the solution is as snackable as it is tasty. Enter magnesium-rich nuts, your new best friend.
Why Should You Care About Magnesium?
Alright, let’s get real for a minute here. Do you enjoy sleeping well, feeling energetic, and not dealing with irritating bloating or cramps (hello, charley horses during the night)? It does all that and more. It’s like your body’s favorite multitasker! Plus, it plays a starring role in over 300 enzyme reactions in your body. Translation? No magnesium means your muscles, heart, brain, and even stress levels are all out of whack. Wonderful, right?
But where do you start to sprinkle this magical mineral into your life? Don’t reach for supplements right away. Instead, turn to something a little crunchier and way more appealing. That’s right—we’re talkin’ nuts. From Brazil nuts to cashews, these natural goodies have got the mag hookup.
Which Nuts Pack the Most Magnesium?
1. Brazil Nuts
Magnesium per ounce: 107 mg (25% of your DV)
These colossal wonders are basically the kings of magnesium. They might be rich in selenium, too, but word of caution? Eat them sparingly. Overloading on selenium is… well, not fun. Stick to about two a day, and you’ll reap the benefits.
2. Almonds
Magnesium per ounce: 76.5 mg (18% of your DV)
Almonds are not just a snack for your coworker Karen, who always claims to eat “clean.” They’re real overachievers. With a hearty dose of vitamin E to boot, almonds offer a double whammy of health benefits while crushing your mid-afternoon slump.
3. Cashews
Magnesium per ounce: 82.8 mg (20% of your DV)
Cashews are the creamy dream in your trail mix. Ideal for boosting your heart health and lifting your spirits, these little gems are also perfect for managing stress. Stress-eaters, rejoice! You now have a magnesium-filled excuse.
4. Pumpkin Seeds
Magnesium per ounce: 154 mg (37% of your DV)
Technically not a nut, but who’s keeping track? Pumpkin seeds double down on mag powers and even bring healthy protein and zinc to the table. Whether roasted or straight out of the pack, they’re an easy win for your mineral needs.
5. Hazelnuts
Magnesium per ounce: 46.2 mg (11% of your DV)
Hazelnuts don’t just belong in your Nutella addiction. These nuts are antioxidant-rich powerhouses that fend off oxidative damage like it’s a part-time job. Bonus points for pairing well with chocolate (because you deserve it!).
6. Walnuts
Magnesium per ounce: 44.8 mg (11% of your DV)
Hearty and versatile, walnuts are like the underdog of the nut world. They’re loaded with good fats and offer a mag kick for those who like to keep it classic.
7. Chia Seeds
Magnesium per ounce: 95 mg (23% of your DV)
Okay, technically not a nut again, but they deserve a mention because their game is strong. Sprinkle these in a smoothie or on your cereal and voila! You’ve leveled up your breakfast without even trying.
Easy Ways to Add Magnesium to Your Diet
- Make your own trail mix with a combo of almonds, cashews, and pumpkin seeds. No raisins, though. Unless you, for some reason, like ruining a perfectly good mix.
- Add crushed nuts to salads. Hazelnuts on arugula? Chef’s kiss.
- Blend chia seeds with almond milk to whip up pudding. It’s weirdly good, trust me.
- Swap boring snack bars for a handful of Brazil nuts. Just two nuts, people—that’s all you need.
Magnesium for the Win
Magnesium isn’t just for health nuts (pun fully intended). Whether you’re feeling run down, struggling to keep stress in check, or just looking to snack smarter, mag-packed nuts are a small dietary switch that offers massive benefits. A handful a day keeps the cramping, fatigue, and “meh” mood away.
The next time someone offers you processed junk, do yourself a favor and reach for those cashews instead. Trust me, your body will thank you. Plus, nuts taste way better than any chalky magnesium pill.
