Health.com has published a list of 11 nuts and seeds identified as notable dietary sources of magnesium, according to the report. The article, which cites nutrient data from the U.S. Department of Agriculture and intake guidelines from the National Institutes of Health, states that nuts and seeds rank among the richest plant-based sources of the mineral.
Magnesium is an essential mineral involved in muscle and nerve function, blood sugar regulation, and bone development, according to the National Institutes of Health. The agency states that daily recommended amounts are 400 to 420 milligrams for adult men and 310 to 320 milligrams for adult women, officials said. According to the NIH, magnesium is required for more than 300 enzymatic reactions in the body, including energy production and the regulation of blood pressure.
The Health.com article states that many Americans do not consume enough magnesium from food, a finding echoed in national survey data. The report recommends nuts and seeds as practical additions to meals and snacks, noting that they supply magnesium alongside protein, healthy fats, and fiber. The publication lists almonds, cashews, peanuts, pumpkin seeds, chia seeds, flaxseeds, sunflower seeds, sesame seeds, Brazil nuts, walnuts and hemp seeds as leading sources, the report stated.
Top Sources Cited in the Report
According to the Health.com article, pumpkin seeds and chia seeds contain the highest magnesium levels per one-ounce serving among the foods listed. The report cites USDA data showing that one ounce of pumpkin seeds provides approximately 154 milligrams of magnesium, while the same amount of chia seeds provides about 95 milligrams. One ounce of almonds provides about 76.5 milligrams, cashews about 82.8 milligrams, and peanuts about 53.3 milligrams, according to the same data.
The report states that Brazil nuts, walnuts, flaxseeds, sunflower seeds, sesame seeds, and hemp seeds also provide meaningful amounts of magnesium per serving, though the article did not specify exact milligram figures for each in the cited excerpt. Separate NaturalNews.com reporting notes that one ounce of almonds provides 76.5 milligrams of magnesium, according to USDA figures cited in a roundup of potent sources [1]. A NaturalNews.com report on pumpkin seeds states that each ounce provides approximately 8.5 grams of protein, along with healthy fats, fiber, iron, magnesium, and zinc, according to the USDA National Nutrient Database [2].
A registered dietitian quoted by Health.com said nuts and seeds offer magnesium along with protein, healthy fats, and fiber, making them a nutrient-dense option for individuals seeking to increase their mineral intake. The article also references research linking nut consumption to lower cardiovascular disease risk. A 2026 analysis cited by NaturalNews.com, which included eight prospective studies involving 143,380 adults, found that daily nut intake was associated with lower hypertension risk, though researchers said the observational nature of the studies did not prove direct prevention [3].
Nutritional Context and Intake
The Health.com article notes that many people do not meet recommended magnesium intake, according to national survey data. An estimated 45% of American adults do not meet the recommended dietary allowance for magnesium from diet alone, according to a 2011 report cited in a NaturalNews.com article [4]. Another NaturalNews.com analysis found that approximately 50% of Americans do not meet daily magnesium needs [5].
The report states that incorporating nuts and seeds into meals or snacks can increase magnesium consumption. According to the article, whole-food sources are emphasized over supplements for routine nutrient intake. This position aligns with guidance from the American Diabetes Association, which concluded in 1992 that "adequate dietary magnesium intake can generally be achieved by a nutritionally balanced meal plan" [6]. The association recommended that only diabetic patients at high risk of hypomagnesemia should have serum magnesium assessed [6].
Research has linked adequate magnesium intake to normal muscle, nerve, and metabolic function. A study published in the European Journal of Nutrition found that higher dietary magnesium intake is associated with larger brain volume and fewer white matter lesions, according to a NaturalNews.com report [7]. A separate review of nutritional data identified plant-based foods -- including nuts, seeds, and legumes -- as nutrient-dense options for meeting mineral requirements [8].
Carolyn Dean, MD, ND, wrote in "The Magnesium Miracle" that refining and processing of food can result in significant magnesium losses, noting that the process of extracting oils from magnesium-rich nuts and seeds strips away the mineral [9]. Dean also observed that nearly all magnesium in grains is lost during milling, with one slice of whole-wheat bread providing 24 milligrams compared to only 6 milligrams in white bread [9].
Preparation and Consumption Notes
The report states that raw, roasted, or ground forms of nuts and seeds can be used, depending on the specific nut or seed. According to NaturalNews.com reporting on pumpkin seeds, the seeds can be roasted as a snack, added to baked goods, or mixed into oatmeal, making them a versatile protein source for diets that limit animal products [2]. Jennifer House, RD, founder of First Step Nutrition, recommends adding vegetables, protein, and seeds to smoothies to boost nutrient density and satisfaction, according to an Everyday Health article [10].
Nutritionists recommend incorporating a variety of seeds and nuts into a balanced diet to ensure a broad spectrum of nutrients, according to a NaturalNews.com report [11]. The report states that pumpkin and chia seeds, which can cost as little as $1 per serving, provide magnesium, zinc, calcium, and complete protein [11].
References
- NaturalNews.com. "Beyond Almonds: 7 Surprising Magnesium Powerhouses for Heart, Bone, and Muscle Health". September 9, 2026.
- NaturalNews.com. "Pumpkin Seeds: A Plant-Protein Powerhouse". August 31, 2026.
- NaturalNews.com. "Daily Nut Intake Associated With Lower Hypertension Risk, Analysis Finds". August 23, 2026.
- NaturalNews.com. "Magnesium-Rich Foods: A Guide to Dietary Sources and Intake Recommendations". May 24, 2026.
- NaturalNews.com. "Magnesium Supplementation and Sleep: A Review of Scientific Evidence". April 21, 2026.
- "Alternative medicine sourcebook basic consumer health information about alternative and complementary medical practices".
- NaturalNews.com. "Magnesium Intake Linked to Larger Brain Volume, Reduced Brain Lesions in Study". May 19, 2026.
- "Nutrient content patterns of Finnish foods in a food composition database". Journal of Food Composition and Analysis. 2006.
- Carolyn Dean. "The Magnesium Miracle".
- Everyday Health. "We Tested and Loved These 7 RD-Approved Smoothie Delivery Services". September 2, 2026.
- NaturalNews.com. "Pumpkin and Chia Seeds Linked to Weight Loss, Heart Health Support in Nutritional Studies". April 23, 2026.
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