Want to Get More Magnesium in Your Diet? Try These Nuts And Seeds

Magnesium is one of the most important minerals that your body needs. It’s an essential element for our brain, nerves, heart, eyes, immune system, and muscles to function as they should.

Unfortunately, a lot of people tend to fall woefully short of their ideal magnesium intake, with many of us not reaching our recommended daily allowance (RDA). Not getting enough magnesium in your diet will leave you open to a number of health issues, including sugar cravings, migraines, sleep problems and increased anxiety.

Luckily, there’s a variety of delicious foods that pack in plenty of magnesium, in particular – nuts and seeds! We’ve decided to list the nuts and seeds that contain the most magnesium, so that you can boost your levels naturally, as opposed to relying on a supplement…

Chia seeds

These little seeds may be small but they certainly don’t scrimp when it comes to their magnesium content. They actually contain a whopping 23% of your RDA. They are also filled with fiber and omega-3 fatty acids, all of which makes them positively bursting with nutritional goodness.

Brazil nuts

Even just an ounce of Brazil nuts can contain around 26% of your RDA of magnesium. Keep in mind that these nuts also contain a high amount of selenium, which is an essential mineral, therefore you shouldn’t consistently eat an entire serving on a daily basis. Sticking to a couple of nuts per day is a great way to get your magnesium, along with a healthy dose of selenium.


Almonds are actually a great source of protein, and can even give you a little calcium boost too. Crucially though, just an ounce of them can account for 19% of your RDA of magnesium, whether you consume them as almonds or almond butter.


These nutritionally rich nuts are high in fat, but they also contain many essential vitamins and minerals; including vitamin E, zinc and of course, magnesium. In fact, when it comes to magnesium, cashews contain 20% of your RDA. They’re also a great source of iron, which is great for combating fatigue.

Pili nuts

You might not have heard of pili nuts before, but that doesn’t mean they aren’t worth knowing about. These nuts should definitely be on your nutritional radar, as they are one of the highest fat but lowest carb nuts out there. Making them an ideal snack for anyone looking to start a low carb meal plan. Also, they contain 20% of your RDA of magnesium.

Sunflower seeds

Sunflower seeds are positively bursting with vitamins and minerals, which make them an ideal immune boosting snack. Not only do they provide you with 9% of your RDA of magnesium, they’re also a strong natural source of zinc and other trace minerals. Plus, they also contain heart healthy fatty acids, and B complex vitamins, which are essential for a healthy nervous system.

Pumpkin seeds

The pumpkin has great health benefits anyway, and pumpkin seeds are obviously no different. Roasting pumpkin seeds really helps to bring out their natural flavour, and can make them an ideal salad topper. They’re packed with essential amino acids, and are a rich source of zinc, along with omega-3 fatty acids. Just an ounce of these seeds contains 18% of your RDA of magnesium, and 20% of your fiber needs too.