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
Almonds
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
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
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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