11 nuts and seeds that will help naturally increase your magnesium levels

Magnesium plays a critical role in your body, in particular the regulation of blood sugar and blood pressure, the maintenance of bone health and the support of the nervous function. This essential mineral is concentrated in vegetables, beans, nuts and seeds. Some nuts and seeds are higher in magnesium than others and are intelligent choices for those who seek to increase their contribution.

Magnesium: 210 milligrams (MG) per 3 tablespoons, or 50% of the daily value (DV)

Hemp seeds are one of the best sources of magnesium you can eat. They are also rich in protein, healthy fats, fibers and several vitamins and minerals, including B6 and zinc.

Studies show that the addition of hemp seeds to your diet can benefit health in several ways, including the reduction of risk factors for heart disease such as low density lipoproteins (LDL) (“bad” cholesterol) and blood pressure.

Advice: Try to sprinkle hemp seeds on oat flour, pudding in chia, yogurt and salads.

Magnesium: 154 mg per ounce, 37% of DV

Pumpkin seeds, or pepitas, have an impressive amount of protein, with an ounce offering 8.45 grams.

These tiny seeds can help you meet your daily needs for other vitamins and minerals, such as zinc, which is essential for immune function, DNA synthesis, growth and development and health of the skin.

Advice: Pumpkin seeds are delicious like snacks or added to pastries, to mix trails, granola and salads.

Magnesium: 107 mg per ounce, 25% of DV

While Brazil nuts contain an impressive quantity of magnesium, they are best known for their selenium content. A single brazil nut offers much more than 100% of 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 from the damage of free radicals.

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

Magnesium: 95 mg per ounce, 23% of DV

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

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

Chia seeds are an intelligent choice for heart health because they are rich in fiber and magnesium, which can reduce risk factors for heart disease such as high blood lipids and blood pressure.

Advice: Use chia seeds to pudding with high fiber chia, which can be appreciated as a breakfast or a satisfactory snack.

Magnesium: 82.8 mg per ounce, 20% of DV

Gerner cashew nuts rich in magnesium is a good option for people subject to stress.

Magnesium is essential for the response to your body stress, so not having enough can have a negative impact on your ability to manage stress. Stress increases the loss of magnesium through urine, which increases the risk of developing low magnesium reserves. Research shows that frequently stressed people have lower blood magnesium levels.

Cabjhents are also a good source of fat and vitamins and minerals in heart health, such as zinc, copper and iron.

Advice: Try to associate cashew nuts with dark chocolate and dried cherries for a soft but healthy snack.

Magnesium: 80.8 mg per portion of 2 tablespoons, 19% of DV

Linen seeds are raised in several vitamins and minerals, including copper, selenium and magnesium. They are also a good source of fiber, with a service of 2 stern spoons offering nearly 6 grams, or 21.4% of the DV. Because they are rich in fiber, flax seeds are a good choice for intestinal health and can relieve digestive problems such as constipation.

Flax seeds are a particularly good choice for people with heart disease and diabetes, as fiber of these seeds helps support the regulation of blood sugar and reduces cholesterol levels.

Advice: Sprinkle with linen on the yogurt or add flax seeds to the ground or whole to smoothies, oatmeal and pastries.

Magnesium: 76.5 mg per ounce, 18% of DV

The almonds are rich in vitamin E, with a portion of 1 ounce containing 6.8 milligrams, or 45% of the DV. Vitamin E is a powerful antioxidant that protects your cells from damage. It also plays an important role in immune function, the dilation of blood vessels and the prevention of blood clots.

Research shows that almost 90% of men and 96% of women in the United States do not have enough vitamin E in their diet, so snacking almonds rich in vitamin E can benefit most people.

Advice: Take advantage of almonds in bakery products, above oatmeal and yogurt, and as a snack rich in nutrients.

Magnesium: 63.2 mg per portion of 2 tablespoons, 15% of DV

Sesame seeds can be tiny, but they have an impressive amount of nutrients. A portion of 2 2 -inch spoons provides more than 10% of the recommended daily intake for calcium, copper, iron, selenium, thiamine and zinc.

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

Advice: Use sesame seeds in pastries such as breads, cookies and crackers or as a crisp coating for chicken and fish.

Magnesium: 53.3 mg per ounce, 13% of DV

Although technically classified as legumes, most people consider peanuts as nuts.

Peanuts are rich in protein, fiber, healthy fats and vitamins and minerals, such as vitamin E and copper. Copper is necessary for the production of red blood cells, the synthesis of nerve cells and neurotransmitters and energy production.

Advice: Awards are a filling snack option, especially when associated with fiber -rich fruits. You can add peanuts to sweet and savory dishes, such as noodles, sautés and desserts.

Magnesium: 46.2 mg per ounce, 11% of DV

The hazelnuts are rich in protein, fiber, healthy fats, vitamins E and K and in other minerals such as manganese. Manganese is involved in blood coagulation, immune response, bone health and metabolism.

Hazelnuts are also a good source of phenolic antioxidants, such as gallic acid, quercetin and coffee acid, which reduce inflammation and protect the cells from damage that could otherwise cause a disease.

Advice: Hazelnuts have a slightly sweet flavor and are generally appreciated in desserts, such as cakes and cookies.

Magnesium: 44.8 mg per ounce, 10.6% of DV

Nuts are beneficial for heart health because they are rich in nutrients that reduce cardiac risk factors, such as fibers and magnesium. They are also an excellent source of soluble fibers, which is effective in reducing cholesterol levels.

Consumption of nuts have been shown to reduce total cholesterol, LDL cholesterol and triglyceride levels, which can reduce the risk of heart disease. Nubricates on nuts can also reduce blood pressure levels in people with high blood pressure.

Advice: Nuts can be added to breakfast dishes such as oat flour and yogurt or appreciated as a nutritive snack.

Magnesium is an essential mineral that plays an important role in health, such as regulation of blood pressure and the maintenance of bone health.

Nuts and seeds, such as hemp seeds, chia seeds, Brazil nuts, almonds, cashew nuts and pumpkin seeds, are excellent options to stimulate the magnesium content of your diet.