Food
Top 7 Magnesium-Rich Nuts and the Best Ways to Eat Them for Maximum Health Benefits
Magnesium is one of the most essential yet often overlooked minerals in the human diet. Responsible for over 300 bodily functions, it supports muscle performance, nerve function, energy production, and bone health. Luckily, nature has given us a delicious way to keep our magnesium levels up—nuts.
In this article, we dive deep into 7 of the best magnesium-rich nuts, their individual health perks, and the smartest ways to include them in your daily routine for optimum results.
Why Is Magnesium So Important?
Magnesium helps regulate blood pressure, supports heart rhythm, balances blood sugar, and even plays a role in mood regulation. Despite its importance, studies suggest that up to 70% of people are magnesium-deficient.
Daily Recommended Magnesium Intake:
- Men (31+ years): 420 mg/day
- Women (31+ years): 320 mg/day
Let’s explore how magnesium-rich nuts can help you reach these targets naturally.
1. 🥜 Almonds: A Powerhouse of Nutrients
Magnesium: 270 mg per 100 grams
Almonds are loaded with vitamin E, protein, fiber, and monounsaturated fats. Their high magnesium content supports heart health, brain function, and blood sugar control.
Best Ways to Eat Almonds:
- Soak overnight for better absorption
- Add to smoothies, oatmeal, or yogurt
- Use almond butter in wraps or toast
Note: Choose raw or dry-roasted almonds over salted versions to avoid excess sodium.
2. 🌰 Cashews: Creamy, Versatile, and Rich in Magnesium
Magnesium: 260 mg per 100 grams
Cashews not only taste great but also provide healthy fats, copper, and zinc. They support bone health, immunity, and weight management.
Smart Ways to Consume:
- Eat raw or make creamy cashew sauces
- Add to curries or vegan desserts
- Include in trail mixes
Tip: Limit intake if you’re prone to kidney stones due to oxalate content.
3. 🥥 Brazil Nuts: Magnesium + Selenium Magic
Magnesium: 376 mg per 100 grams
Brazil nuts are the ultimate combo of magnesium and selenium. They support thyroid function, reduce inflammation, and boost immunity.
Best Consumption Tips:
- Eat 1–2 nuts daily (enough selenium for the day!)
- Chop into granola or snack mixes
- Mix with dark chocolate for an antioxidant-rich dessert
Warning: Don’t overeat – too much selenium can be harmful.
4. 🌰 Walnuts: Great for the Brain and Magnesium Levels
Magnesium: 158 mg per 100 grams
Rich in omega-3s and antioxidants, walnuts enhance brain health, reduce inflammation, and improve memory retention.
Best Ways to Eat Walnuts:
- Add to salads or smoothie bowls
- Create walnut milk at home
- Snack on them with dried fruit
5. 🥜 Peanuts: Affordable, Accessible, and Magnesium-Rich
Magnesium: 168 mg per 100 grams
Technically legumes, peanuts are high in magnesium, folate, and protein. They help manage blood sugar and support muscle function.
How to Include in Diet:
- Use unsweetened peanut butter in recipes
- Boiled peanuts are a healthy snack
- Add crushed peanuts to stir-fry or satay sauces
6. 🌰 Pistachios: Magnesium Plus Weight-Friendly
Magnesium: 121 mg per 100 grams
These green gems are high in potassium, fiber, and antioxidants. Pistachios are ideal for eye health, blood pressure control, and weight management.
Great Ways to Enjoy:
- Snack on unsalted in-shell pistachios
- Make pistachio pesto for pasta
- Add to baked goods or granola
7. 🌰 Hazelnuts: Magnesium + Skin Health Combo
Magnesium: 163 mg per 100 grams
Hazelnuts are rich in vitamin E and antioxidants, promoting glowing skin, better metabolism, and improved insulin sensitivity.
Smart Eating Ideas:
- Sprinkle crushed hazelnuts over cereal
- Use hazelnut butter on toast or crackers
- Make your own clean, healthy Nutella
Tips to Boost Magnesium Absorption
Simply eating magnesium-rich nuts isn’t enough. Here’s how to absorb more of it:
- Soak nuts overnight to reduce antinutrients
- Pair with vitamin B6-rich foods (e.g., bananas, avocados)
- Limit caffeine and alcohol which deplete magnesium
- Eat in moderation – 1 handful (20–30g) is sufficient per day
Magnesium in Nuts: Quick Comparison Chart
| Nut | Magnesium (mg / 100g) |
|---|---|
| Brazil Nuts | 376 mg |
| Almonds | 270 mg |
| Cashews | 260 mg |
| Peanuts | 168 mg |
| Hazelnuts | 163 mg |
| Walnuts | 158 mg |
| Pistachios | 121 mg |
Make Nuts Your Go-To Magnesium Source
Whether you’re trying to boost energy levels, reduce muscle cramps, improve heart health, or enhance cognitive function, magnesium-rich nuts are an easy and effective dietary solution. Versatile, portable, and delicious—they’re a snack you’ll never feel guilty about.
So, the next time hunger strikes, reach for a handful of nature’s superfoods and give your body the magnesium it craves.
Stay healthy. Stay nourished.