Nuts high in Magnesium – healthy foods high in magnesium

by | Jul 13, 2024 | Food Knowledge

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Nuts and Food Magnesium

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood sugar control, and bone health. One of the best dietary sources of magnesium is nuts, which are not only rich in this mineral but also packed with other essential nutrients. This article delves into the types of nuts high in magnesium, their health benefits, and ways to incorporate them into your diet.

The Importance of Magnesium

Before exploring the specific types of nuts high in magnesium, it’s important to understand why magnesium is vital for health. Magnesium is involved in over 300 biochemical reactions in the body. It helps to regulate muscle and nerve function, blood pressure, and blood glucose levels. Additionally, magnesium is necessary for the synthesis of DNA, RNA, and the antioxidant glutathione.

A deficiency in magnesium can lead to various health problems, including muscle cramps, mental disorders, osteoporosis, fatigue, high blood pressure, and asthma. Despite its importance, many people do not get enough magnesium in their diets, making it essential to identify and consume magnesium-rich foods.

Nuts High in Magnesium

1. Almonds

Almonds are one of the most popular nuts and are incredibly nutritious. A one-ounce (28-gram) serving of almonds contains about 80 milligrams of magnesium, which is 20% of the Recommended Dietary Allowance (RDA) for adults. Almonds are also high in vitamin E, fiber, and healthy fats, making them an excellent snack for overall health.

2. Cashews

Cashews are another excellent source of magnesium. A one-ounce serving provides approximately 82 milligrams of magnesium, accounting for 20% of the RDA. Cashews are also rich in copper, iron, and manganese. Their creamy texture makes them a versatile ingredient in both sweet and savory dishes.

3. Brazil Nuts

Brazil nuts are renowned for their high selenium content, but they are also rich in magnesium. A one-ounce serving of Brazil nuts contains about 107 milligrams of magnesium, which is 27% of the RDA. Additionally, Brazil nuts are an excellent source of healthy fats, protein, and other essential minerals.

4. Walnuts

Walnuts are known for their heart-healthy omega-3 fatty acids, but they also provide a good amount of magnesium. A one-ounce serving of walnuts contains approximately 45 milligrams of magnesium, which is 11% of the RDA. Walnuts are also rich in antioxidants, which can help combat oxidative stress in the body.

5. Pecans

Pecans Ice Cream Dessert

Pecans are another nut that is high in magnesium. A one-ounce serving contains around 34 milligrams of magnesium, which is 9% of the RDA. Pecans are also high in healthy fats and fiber, and their rich, buttery flavor makes them a favorite in both desserts and savory dishes.

6. Pine Nuts

Pine nuts, often used in pesto and other Mediterranean dishes, are also a good source of magnesium. A one-ounce serving provides about 71 milligrams of magnesium, which is 18% of the RDA. Pine nuts are also rich in vitamin K, vitamin E, and monounsaturated fats.

7. Hazelnuts

Hazelnuts, known for their unique flavor and use in confections like Nutella, are also rich in magnesium. A one-ounce serving of hazelnuts contains about 46 milligrams of magnesium, which is 12% of the RDA. Hazelnuts are also high in vitamin E, healthy fats, and fiber.

Health Benefits of Magnesium-Rich Nuts

Bone Health

Magnesium plays a vital role in bone formation and the maintenance of bone density. It works in conjunction with calcium and vitamin D to keep bones strong and healthy. Regular consumption of magnesium-rich nuts can contribute to better bone health and help prevent osteoporosis.

Heart Health

Magnesium is essential for maintaining a healthy heart. It helps to regulate heart rhythm, blood pressure, and the function of blood vessels. Nuts high in magnesium, such as almonds and walnuts, have been shown to improve heart health by reducing bad cholesterol levels and increasing good cholesterol.

Metabolic Health

Magnesium plays a key role in carbohydrate and fat metabolism. It helps to control blood sugar levels and improve insulin sensitivity. Studies have shown that a diet high in magnesium-rich foods can reduce the risk of type 2 diabetes and metabolic syndrome.

Mental Health

Magnesium is important for brain health and mood regulation. It acts as a cofactor for neurotransmitters and is involved in the synthesis of serotonin, a hormone that regulates mood. Consuming nuts high in magnesium can help reduce the risk of depression and anxiety.

Muscle Function

Magnesium is crucial for proper muscle function, including contraction and relaxation. It helps to prevent muscle cramps and spasms. Athletes and active individuals can benefit from magnesium-rich nuts to maintain optimal muscle function and recovery.

Anti-Inflammatory Benefits

Nuts high in magnesium have anti-inflammatory properties that can help reduce chronic inflammation in the body. Chronic inflammation is linked to various diseases, including heart disease, cancer, and autoimmune conditions. Including magnesium-rich nuts in your diet can help combat inflammation and promote overall health.

Incorporating Magnesium-Rich Nuts into Your Diet

There are numerous ways to include magnesium-rich nuts in your diet. Here are some practical tips:

Snacks

Nuts are an incredibly versatile and nutritious snack that can be easily incorporated into your daily routine. Keeping a mix of almonds, cashews, and walnuts on hand provides a quick, convenient, and portable snack option that can be enjoyed at any time of the day. A small handful of these nuts can curb hunger between meals and deliver a healthy dose of magnesium, along with other essential nutrients like healthy fats, protein, and fiber.

For added variety and flavor, nuts can be paired with dried fruits, mixed into yogurt, or sprinkled on top of salads. Whether enjoyed on their own or combined with other ingredients, nuts offer a satisfying crunch and a nutritious boost, making them an ideal choice for a healthy snack.

Salads

Pairing nuts with salads is an excellent way to enhance both the flavor and nutritional value of your meal. Nuts like almonds, walnuts, and cashews add a delightful crunch and rich taste that complement the fresh vegetables. For instance, adding toasted almonds to a spinach and strawberry salad provides a satisfying texture contrast and a boost of healthy fats and magnesium.

Nuts salad

Walnuts can be crumbled over a mixed greens salad with blue cheese and pears, creating a harmonious blend of savory and sweet flavors. Cashews can bring a creamy, buttery element to an Asian-inspired salad with cabbage, carrots, and a ginger-soy dressing. Besides their delicious taste, nuts contribute protein, fiber, and essential nutrients, making your salads more filling and nutritious.

Smoothies

Using nuts in smoothies is a fantastic way to add creaminess, flavor, and a nutritional boost to your drink. Almonds, cashews, and walnuts can be blended into smoothies to create a rich, smooth texture while enhancing the overall taste. For instance, soaking almonds overnight and then blending them with bananas, spinach, and almond milk results in a creamy, nutrient-dense green smoothie.

Cashews, when blended with fruits like mango or berries and a bit of water or milk, lend a silky consistency that transforms the smoothie into a deliciously indulgent treat. Walnuts can be added to a smoothie with ingredients like oats, yogurt, and honey for a heartier, more satisfying option.

Beyond their texture and flavor contributions, nuts provide healthy fats, protein, fiber, and essential minerals such as magnesium, making your smoothies not only more delicious but also more nutritious and filling.

Baking

Incorporating nuts into baking can elevate your recipes by adding texture, flavor, and nutritional value. Almonds, walnuts, pecans, and cashews can be used in a variety of baked goods, from cookies and cakes to breads and muffins. Chopped or sliced almonds can be mixed into batter or sprinkled on top of pastries for a delightful crunch.

Walnuts, with their rich and slightly bitter flavor, are perfect for brownies and banana bread, adding depth and complexity. Pecans can enhance the taste and texture of pies and cookies, while cashews can be ground into flour or used whole in granola bars and energy bites.

Besides their delicious taste, nuts contribute healthy fats, protein, fiber, and essential vitamins and minerals like magnesium, making your baked goods not only tastier but also more nutritious.

Cooking

Using nuts in cooking can add richness, depth of flavor, and a nutritional boost to a wide variety of dishes. Almonds, cashews, pine nuts, and peanuts can be incorporated into both savory and sweet recipes to enhance texture and taste. For instance, toasted almonds can be sprinkled over rice dishes, stir-fries, or salads for added crunch and flavor.

Cashew Chicken Fried Rice Recipe

Cashews are a staple in many Asian cuisines and can be used to make creamy sauces for curries, stir-fried with vegetables and tofu, or blended into soups for added creaminess. Pine nuts are a key ingredient in pesto, offering a buttery flavor that pairs well with basil, garlic, and Parmesan cheese.

Peanuts can be used to make a flavorful peanut sauce for noodles or grilled meats, or added to dishes like pad Thai for a crunchy texture. Incorporating nuts into your cooking not only enhances the culinary experience but also provides healthy fats, protein, fiber, and essential nutrients, making your meals more satisfying and nutritious.

Desserts

Nuts are a versatile and delicious addition to desserts, adding both flavor and texture to a variety of sweet treats. Almonds, walnuts, pecans, and hazelnuts can be used in cakes, cookies, pies, and more to enhance their taste and nutritional profile.

Chopped almonds can be folded into cookie dough or sprinkled over cakes and cupcakes for a delightful crunch. Walnuts and pecans are classic choices for pies like pecan pie or walnut brownies, where their rich, nutty flavor shines through. Hazelnuts are often paired with chocolate in desserts like Nutella, truffles, or tortes, creating a decadent and irresistible combination.

Nuts can also be ground into flour or meal to make gluten-free desserts or used as a base for crusts in cheesecakes or tarts. Beyond their delicious taste and texture, nuts provide healthy fats, protein, fiber, and essential nutrients like magnesium, making them a nutritious addition to your favorite desserts.

Nut Butters

Nut butters are incredibly versatile and can be used in a variety of delicious ways in both sweet and savory dishes. Almond butter, peanut butter, cashew butter, and other nut butters can be spread on toast or whole grain crackers for a quick and satisfying breakfast or snack.

They can also be blended into smoothies to add creaminess and a boost of protein and healthy fats. Nut butters make a flavorful addition to oatmeal, yogurt, or fruit bowls, providing a rich and nutty flavor. In cooking, nut butters can be used to make sauces for stir-fries or noodles, adding depth and creaminess.

They can also be incorporated into baking recipes to create moist and flavorful cookies, muffins, and energy bars. Whether used as a spread, a dip, a topping, or an ingredient in cooking and baking, nut butters offer a delicious way to enjoy the nutritional benefits of nuts, including protein, fiber, and essential vitamins and minerals.

Foods that are high in magnesium

Below are foods that are also high in magnesium that you can consider adding to your diet. Do eat all food in moderation.

Seeds

Legumes

  • Black Beans: Approximately 120 mg of magnesium per cup (cooked).
  • Lentils: Around 71 mg of magnesium per cup (cooked).
  • Kidney Beans: About 74 mg of magnesium per cup (cooked).
  • Chickpeas: Roughly 79 mg of magnesium per cup (cooked).
  • Edamame: About 99 mg of magnesium per cup (cooked).

Whole Grains

  • Brown Rice: Approximately 84 mg of magnesium per cup (cooked).
  • Quinoa: Around 118 mg of magnesium per cup (cooked).
  • Oats: About 276 mg of magnesium per cup (uncooked).
  • Barley: Roughly 61 mg of magnesium per cup (cooked).
  • Buckwheat: Approximately 86 mg of magnesium per cup (cooked).

Vegetables

  • Spinach: About 157 mg of magnesium per cup (cooked).
  • Swiss Chard: Approximately 150 mg of magnesium per cup (cooked).
  • Kale: Around 30 mg of magnesium per cup (cooked).
  • Broccoli: About 39 mg of magnesium per cup (cooked).
  • Brussels Sprouts: Approximately 32 mg of magnesium per cup (cooked).

Fruits

  • Avocado: About 58 mg of magnesium per fruit.
  • Bananas: Roughly 32 mg of magnesium per medium banana.
  • Figs: Approximately 50 mg of magnesium per cup (dried).
  • Raspberries: About 27 mg of magnesium per cup.
  • Blackberries: Around 29 mg of magnesium per cup.

Fish

  • Mackerel: Approximately 82 mg of magnesium per 3-ounce serving.
  • Salmon: About 26 mg of magnesium per 3-ounce serving.
  • Halibut: Around 24 mg of magnesium per 3-ounce serving.
  • Tuna: Approximately 64 mg of magnesium per 3-ounce serving.

Dairy Products

  • Yogurt: About 30 mg of magnesium per cup.
  • Milk: Approximately 24 mg of magnesium per cup.

Dark Chocolate

  • Dark Chocolate (70-85% cocoa): About 64 mg of magnesium per ounce.

Tofu

  • Tofu: Approximately 53 mg of magnesium per 3.5-ounce serving.

Conclusion

Nuts high in magnesium are nutritional powerhouses that offer a wide range of health benefits. Incorporating almonds, cashews, Brazil nuts, walnuts, pecans, pine nuts, and hazelnuts into your diet can help you meet your magnesium needs while also providing other essential nutrients. Whether enjoyed as a snack, added to dishes, or used in cooking and baking, these nuts can enhance your health and well-being.