Magnesium is a mineral that plays critical roles in your body, including regulating blood sugar and blood pressure, maintaining bone health, and supporting nerve function.

Magnesium needs vary depending on age, gender, and pregnancy status. Adult men need 400-420 milligrams per day, while adult women need 310-400 milligrams.

Magnesium is concentrated in vegetables, beans, nuts, and seeds. Some nuts and seeds are higher in magnesium than others and are smart choices for those looking to boost their magnesium intake.

• 210 milligrams of magnesium per 3 tablespoons, or 50% of the Daily Value (DV) 

Hemp seeds are one of the best sources of magnesium you can eat. Just 3 tablespoons of hemp seeds cover half of your daily magnesium needs.

In addition to magnesium, hemp seeds are high in protein, healthy fats, fiber, and several vitamins and minerals, including B6 and zinc. 

Studies show that adding hemp seeds to your diet could benefit health in several ways, including reducing heart disease risk factors like low-density lipoprotein (LDL) cholesterol (“bad” cholesterol) and blood pressure.

Try sprinkling hemp seeds on oatmeal, chia pudding, yogurt, and salads. 

• 154 milligrams of magnesium per ounce, or 37% of the DV 

Pumpkin seeds, or pepitas, are packed with magnesium, providing 37% of your daily needs per ounce.

These tiny seeds also pack an impressive amount of protein, with the same serving containing 8.45 grams. Pumpkin seeds can help you meet your daily needs for other vitamins and minerals, such as zinc, which is critical for immune function, DNA synthesis, growth and development, and skin health.

Pumpkin seeds are delicious as snacks or added to baked goods, trail mix, granola, and salads.

•  107 milligrams of magnesium per ounce, or 25% of the DV

An ounce of Brazil nuts covers a quarter of your daily magnesium needs. While Brazil nuts contain an impressive amount of magnesium, they’re most well-known for their selenium content.

Just one Brazil nut delivers well over 100% of the DV for this nutrient.

Selenium is essential for thyroid function, metabolism, DNA production, and immune response. It is also a powerful antioxidant that protects cells against free radical damage.

Because Brazil nuts are extremely high in selenium, you should limit your intake to two per day to avoid consuming too much of this mineral.

• 95 milligrams of magnesium per ounce, or 23% of the DV

Chia seeds are an excellent source of selenium, with an ounce covering 23% of your daily needs.

Chia seeds are also high in fiber, with 9.75 grams per ounce, around 35% of the DV. Fiber is essential for digestive health, as it promotes regular and comfortable bowel movements and supports the growth of beneficial bacteria in the gut. Eating foods rich in fiber can also help reduce blood lipid levels, including LDL cholesterol.

Chia seeds are a smart choice for heart health because they’re high in fiber and magnesium, both of which can reduce heart disease risk factors like high blood lipids and blood pressure.

Use chia seeds to make high-fiber chia pudding, which can be enjoyed as a satisfying breakfast or snack.

• 82.8 milligrams per ounce, or 20% of the DV 

An ounce of cashews provides 20% of your daily magnesium needs, making them a rich source. Snacking on magnesium-rich cashews is a good option for people under stress.

Magnesium is essential for your body’s stress response, so not having enough can negatively impact your ability to handle stress. Stress increases magnesium loss through the urine, increasing the risk of developing low magnesium stores. Research shows that people who are frequently stressed have lower blood levels of magnesium than people who aren’t typically stressed.

Cashews are also a good source of heart-healthy fats and vitamins and minerals, such as zinc, copper, and iron.

Try pairing cashews with dark chocolate and dried cherries for a sweet yet healthy snack. 

• 80.8 milligrams of magnesium per 2-tablespoon serving, or 19% of the DV 

Flaxseeds are high in several vitamins and minerals, including copper, selenium, and magnesium. A 2-tablespoon serving of flaxseeds covers 19% of your daily needs for magnesium.

Flaxseeds are also a good source of fiber, with the same serving providing nearly 6 grams, or 21.4% of the DV. Because they’re high in fiber, flaxseeds are a good choice for gut health and may relieve digestive issues like constipation.

Flaxseeds are an especially good choice for people with heart disease and diabetes, as the fiber in these seeds helps support blood sugar regulation and reduces cholesterol levels.

Sprinkle flaxseeds on yogurt or add ground or whole flaxseeds to smoothies, oatmeal, and baked goods. 

• 76.5 milligrams of magnesium per ounce, or 18% of the DV 

Almonds are another good source of magnesium, covering 18% of your daily needs per ounce. These tree nuts are high in other nutrients, including vitamin E.

Vitamin E is a powerful antioxidant that protects your cells from damage. It also plays important roles in immune function, blood vessel dilation, and preventing blood clots. A 1-ounce serving of almonds contains 6.8 milligrams, or 45% of the DV for vitamin E.

Research shows that nearly 90% of men and 96% of women in the United States don’t get enough vitamin E in their diet, so snacking on vitamin E-rich almonds can benefit most people.

Enjoy almonds in baked goods, on top of oatmeal and yogurt, and as a nutrient-dense snack. 

• 63.2 milligrams of magnesium per 2-tablespoon serving, or 15% of the DV

Sesame seeds may be tiny, but they pack an impressive amount of nutrients. 

A 2-tablespoon serving of sesame seeds provides over 15% of your daily needs for magnesium and over 10% for calcium, copper, iron, selenium, thiamine, and zinc.

Sesame seeds are also high in antioxidants, such as carotenoids and polyphenols, which protect against cellular damage and regulate inflammation.

Use sesame seeds in baked goods like breads, cookies, and crackers and as a crispy coating for chicken and fish.

• 53.3 milligrams of magnesium per ounce, or 13% of the DV 

Although technically classified as legumes, most people think of peanuts as nuts. Peanuts are a good source of magnesium, with an ounce of peanuts covering 13% of your daily needs.

Peanuts are also high in protein, fiber, healthy fats, and vitamins and minerals, such as vitamin E and copper. Copper is needed for red blood cell production, nerve cell and neurotransmitter synthesis, and energy production.

Peanuts are a filling snack option, especially when paired with fiber-rich fruit. You can add peanuts to sweet and savory dishes, like noodles, stir-fries, and desserts.

• 46.2 milligrams of magnesium per ounce, or 11% of the DV 

Hazelnuts are high in magnesium, covering 11% of your daily needs per ounce. They’re also rich in protein, fiber, healthy fats, vitamins E and K, and other minerals like manganese. Manganese is involved in blood clotting, immune response, bone health, and metabolism.

They’re also a good source of phenolic antioxidants, like gallic acid, quercetin, and caffeic acid, which reduce inflammation and protect cells from damage that may otherwise lead to disease.

Hazelnuts have a slightly sweet flavor and are commonly enjoyed in desserts, like cakes and cookies. 

• 44.8 milligrams of magnesium per ounce, or 10.6% of the DV 

An ounce of walnuts covers over 10% of your daily needs for magnesium. Walnuts are beneficial for heart health because they’re high in nutrients that reduce heart disease risk factors, like fiber and magnesium.

Walnuts are an excellent source of soluble fiber, which is effective in reducing cholesterol levels. 

Eating walnuts has been shown to help lower total cholesterol, LDL cholesterol, and triglyceride levels, which can lower heart disease risk. Snacking on walnuts may also reduce blood pressure levels in people with high blood pressure.

Walnuts can be added to breakfast dishes like oatmeal and yogurt or enjoyed as a nutritious snack. 

Magnesium is an essential mineral that plays important roles in health, such as regulating blood pressure and maintaining bone health. 

Nuts and seeds, such as hemp seeds, chia seeds, Brazil nuts, almonds, cashews, and pumpkin seeds, are excellent options for boosting the magnesium content of your diet.