Seeds and Nuts: The Best Natural Sources Of Magnesium We Need In Our Diet

Magnesium is a mineral that is a cofactor in more than 300 enzyme systems that are responsible for regulating biochemical reactions in the body. It is needed for proper growth and maintenance of bones, the proper function of nerves, muscles, and many other parts of the body, neutralizing stomach acid, moving stools through the intestine, energy production, nerve function and many more.

A person deficient in magnesium can experience fatigue, vomiting, nausea, appetite loss and weakness. As these symptoms progress, severe symptoms follow, such as abnormal heart rhythms, coronary spasms, cramps and muscle contractions, personality changes, seizures, and numbness and tingling in the extremities. To prevent these from happening, we can try adding these nutritious nuts and seeds listed below in our diet.

Pumpkin Seeds

Pumpkin seeds are ideal healthy salad topper. They are typically roasted for consumption and often eaten as a healthy snack. Aside from being delicious, an ounce of it contains 18% of our RDA for magnesium, as well as 11% of iron and 20% of our daily fiber quota.

Chia Seeds

Chia seeds are tiny black seeds that are proven for their ability to provide sustainable energy. An ounce of these versatile seeds contains at least 23% of our RDA for magnesium. Additionally, the seeds also contain high amounts of antioxidants, fiber, omega-3 fatty acids, protein, calcium, and phosphorus.


Walnuts have been a beloved snack for thousands of years because of their numerous health benefits. This veritable superfood contains 11 percent of the RDA for magnesium (per ounce) and is packed with healthy essential fats, antioxidants, protein, and fiber. Walnuts are good for our heart, can boost our immune system, and lower our risk of breast cancer and other inflammatory diseases.


Cashews are known for their creamy taste. They have been a favorite between meal snack or addition to salads, smoothies, stir-fries, and other meals. An ounce of it offers 20% of our RDA for magnesium and 10% of iron as well. Iron helps prevent hair loss and fatigue. We can harness incredible health benefits with each serving of cashew nuts.

Almond Nuts

Almonds are packed with vitamins, minerals, protein, and fiber, and are associated with a number of health benefits. Along with its high levels of protein, an ounce of these nutritious nuts can provide our body with 19% of our RDA for magnesium.

Brazil Nuts

This energy-dense, highly nutritious nuts contain a whopping 26% of our RDA for magnesium per ounce (about six nuts). However, we should not eat an entire serving of Brazil nuts on a daily basis because they contain selenium which, in smaller doses, is essential for our thyroid health. The ideal serving size is about two Brazil nuts per day. Experts have found that consumption of Brazil nuts may benefit our health in several ways such as reducing inflammation, and supporting our heart brain, and immune system.