10 Nuts That Are High in Magnesium to Support Your Overall Health
These delicious snacks are also packed with other nutrients.
Medically reviewed by Gillean Barkyoumb, MS, RDN
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Nuts are one of the most convenient healthy foods out there. While often celebrated as a reliable source of healthy fats, protein and fiber, many nuts also contain high levels of vitamins and minerals like magnesium.
Magnesium plays an important role in regulating blood pressure, glucose levels, and nerve and muscle function, explains Elisabetta Politi, MPH, RD, LDN, a clinical dietitian and certified diabetes care and education specialist at Duke Lifestyle & Weight Management Center. In fact, people with magnesium deficiency may develop muscle spasms, migraines, osteoporosis, and an irregular heartbeat.
Adult women who are not pregnant or lactating should aim to consume at least 310 to 320 mg of magnesium daily, depending on age and adding more nuts into your diet is one of the most convenient ways to boost magnesium intake. “You could be getting a fifth of your magnesium needs for the whole day with a handful of nuts,” says Alissa Palladino MS, RDN, LD, CPT, an Atlanta-based registered dietitian and personal trainer. “Putting them on oatmeal or in yogurt for breakfast would be good. For a snack, you could always have just a handful of nuts, or make a trail mix with nuts as an ingredient." But try not to go overboard — in addition to being full of nutrients, nuts are fairly high in calories.
Nuts often pair well with other foods that are high in magnesium. “Green leafy vegetables, such as spinach, legumes, and whole grains are other good sources,” Politi notes. To add more magnesium to your diet, consider the nuts below, which all contain high levels of the mineral.
Brazil nuts
There are a whopping 18.8 mg of magnesium in a single Brazil nut, meaning that an ounce (about 6 nuts) will net you nearly 113 mg of magnesium — more than a third of the daily recommendation. While Brazil nuts are a great source of magnesium, it’s important to not go overboard. They're extremely high in selenium, which can be toxic in large amounts. Research shows that just two Brazil nuts a day are all you need to reap their nutritional benefits.
Cashews
Cashews contain 82.8 mg of magnesium per 1-ounce serving. Try adding them to a stir-fry or curry, or roasting them on their own as a snack. Beyond their high magnesium content, cashews are rich in amino acids and minerals that help the body regulate hormone levels, heart function, and nerve function.
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Almonds
With 76.5 mg of magnesium in a 1-ounce serving, eating a handful of almonds is one of the fastest ways to boost your magnesium intake. What’s more, research shows that almonds are also powerhouses for gut health, weight management, and reducing your risk for cardiovascular disease.
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Pine nuts
Pine nuts have 71.2 mg of magnesium in a 1-ounce serving. You’ll find them most often in pesto and salads, which is great news because pairing pine nuts with leafy greens (which are also high in magnesium) is a great way to reach your daily magnesium goal.
Peanuts
Though they’re technically legumes, with 47.6 mg of magnesium per ounce, peanuts are one of the “nuts” with the highest concentration of magnesium. Consuming both tree nuts and peanuts on a daily basis comes with several benefits, as they are packed with nutrients like protein, iron, magnesium, phosphorus, zinc, copper, thiamin and vitamin E.
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Hazelnuts
In every 1-ounce serving of hazelnuts, there are 46.2 mg of magnesium. Consuming hazelnuts regularly has been linked to lower risk for heart disease, type 2 diabetes and high blood pressure. There is even some evidence to suggest that hazelnuts can help reduce your likelihood of developing certain cancers.
Walnuts
With 44.8 mg of magnesium in every ounce, walnuts are rich in vital nutrients and antioxidants. They are great sources of omega 3s – fatty acids that support the brain, heart, immune system and more – as well as vitamin E, which protects the body from damage by free radicals that weaken cells over time.
Macadamia nuts
Macadamia nuts clock in at 36.9 mg of magnesium per ounce. Aside from their high magnesium content, they’ve been shown to reduce high cholesterol, inflammation and oxidative stress, which can support overall health.
Pistachios
There are 34.3 mg of magnesium in every ounce of pistachios. It’s safe to say pistachios are having a moment right now, and for good reason. This nut found in viral sensations like Dubai chocolate packs several nutritional benefits, from high levels of anti-inflammatory properties to their relatively low fat content compared to other nuts.
Pecans
Tied with pistachios, pecans also contain 34.3 mg per 1-ounce serving. They’re a remarkable source of healthy fats, and may help protect against heart disease, gallstones, type 2 diabetes and high blood pressure.
Gillean is a media dietitian with over a decade of experience working with brands through TV, content creation, and consulting. She’s the founder of the What’s for Dinner Club, a resource that provides healthy, easy dinner recipes for busy families. As a mom of 3, she knows how overwhelming it can feel to make your nutrition and priority, so through her work she strives to make nutrition simple and convenient. Gillean is also the co-founder of a media training program called Expert with Influence, with the goal of helping health experts grow in the media space and be a source of reliable, credible nutrition information.
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