Magnesium is a vital mineral that supports blood sugar regulation, blood pressure control, bone strength, and nerve function. Despite its importance, many adults do not meet their daily magnesium needs.

Incorporating magnesium-rich foods, such as nuts and seeds, into your diet is an easy way to help meet daily requirements.

1. Hemp Seeds

210 mg per 3 tablespoons (50% DV)

Hemp seeds are one of the richest sources of magnesium. They also provide protein, healthy fats, and nutrients like B6 and zinc. Studies show they may lower LDL cholesterol and blood pressure.

Try this: Sprinkle on oatmeal, salads, or yogurt.

2. Pumpkin Seeds

154 mg per ounce (37% DV)

Also known as pepitas, pumpkin seeds are packed with magnesium, protein, and zinc—essential for immune health.

Try this: Add to granola, trail mix, or baked goods.

3. Brazil Nuts

107 mg per ounce (25% DV)

Brazil nuts are high in magnesium and extremely rich in selenium—a mineral vital for thyroid health and antioxidant protection.

Note: Limit to 1–2 per day to avoid excess selenium.

4. Chia Seeds

95 mg per ounce (23% DV)

Chia seeds are high in fiber and magnesium, supporting digestion and heart health. They also help lower cholesterol and regulate blood pressure.

Try this: Use in chia pudding or mix into smoothies.

5. Cashews

82.8 mg per ounce (20% DV)

Cashews are a great source of magnesium, zinc, and iron. They're especially useful during stress, as magnesium helps regulate the body’s stress response.

Try this: Pair with dark chocolate and dried fruit.

6. Flaxseeds

80.8 mg per 2 tablespoons (19% DV)

Flaxseeds provide magnesium, fiber, and selenium. They aid digestion and may reduce constipation and cholesterol levels.

Try this: Add to yogurt, oatmeal, or smoothies.

7. Almonds

76.5 mg per ounce (18% DV)

Almonds offer magnesium and are especially rich in vitamin E, a powerful antioxidant that supports the immune system and heart health.

Try this: Snack on them or add to cereals and baked goods.

8. Sesame Seeds

63.2 mg per 2 tablespoons (15% DV)

These tiny seeds contain magnesium, calcium, copper, and antioxidants that support overall health and reduce inflammation.

Try this: Use in stir-fries, breads, or as a topping for fish and salads.

9. Peanuts

53.3 mg per ounce (13% DV)

Though technically legumes, peanuts are considered nuts in culinary use. They’re a good source of magnesium, protein, and copper.

Try this: Snack on them or add to noodles and stir-fried dishes.

10. Hazelnuts

46.2 mg per ounce (11% DV)

Hazelnuts are rich in magnesium, manganese, and antioxidants like quercetin. They support bone health, metabolism, and immune function.

Try this: Enjoy in desserts or on their own.

11. Walnuts

44.8 mg per ounce (10.6% DV)

Walnuts are known for heart health benefits. Their fiber and magnesium help reduce cholesterol and blood pressure.

Try this: Add to oatmeal, yogurt, or snack blends.

A Quick Review

Magnesium is an essential mineral, and many people fall short of their daily needs. Nuts and seeds like hemp, chia, almonds, cashews, and pumpkin seeds are convenient and delicious ways to increase your magnesium intake naturally.