Nuts are one of the most practical healthy foods. Although often celebrated as a reliable source of healthy fats, proteins and fibers, many nuts also contain high levels of vitamins and minerals such as magnesium.
Magnesium plays an important role in regulating blood pressure, glucose levels and nervous and muscle function, Explains Elisabetta Politi, MPH, DR, LDN, a specialist in clinical dietitian care and certified at the Duke Lifestyle & Weight Management Center. In fact, people with magnesium deficiency can develop muscle spasms, migraines, osteoporosis and an irregular heart rate.
Adult women who are not pregnant or breastfeeding should aim to consume at least 310 to 320 mg of magnesium per day, depending on age and adding more nuts in your diet is one of the most practical means to stimulate magnesium intake. “You could get a fifth of your magnesium needs for the whole day with a handful of nuts,” explains Alissa Palladino MS, RDN, LD, CPT, a dietitian coach and registered staff based in Atlanta. “Putting them on oat flour or in the yogurt for breakfast would be good. For a snack, you could always have just a handful of nuts, or make a mixture of trails with nuts like ingredient.” But try not to go too far – in addition to being full of nutrients, the nuts are fairly rich in calories.
Nuts often go well with other foods rich in magnesium. “Vegetables with green leaves, such as spinach, legumes and whole grains are other good sources,” notes Politi. To add more magnesium to your diet, consider the nuts below, which all contain high levels of the mineral.
Brazil nuts
There is a huge 18.8 mg of magnesium in a single nut in BrazilThis means that an ounce (about 6 nuts) will bring you almost 113 mg of magnesium – more than a third of the daily recommendation. Although Brazil nuts are an excellent source of magnesium, it is important not to go too far. They are extremely rich in selenium, which can be toxic in large quantities. Research shows that only two Brazil nuts per day are everything you need to enjoy their nutritional advantages.
Cashew nuts
Cashews contain 82.8 mg of magnesium by portion of an ounce. Try to add them to a junction or a curry, or by roasting them alone as a snack. Beyond their high content of magnesium, cashew nuts are rich in amino and mineral acids that help the body regulate hormonal levels, heart function and nervous function.
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Almonds
With 76.5 mg of magnesium in a portion of 1 ounceEating a handful of almonds is one of the fastest ways to strengthen your magnesium intake. In addition, research shows that almonds are also intestinal health powers, weight management and reducing your risk of cardiovascular disease.
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Pinion
Pine nuts have 71.2 mg of magnesium in a portion of 1 ounce. You will find them most often in pesto and salads, which is excellent news because pine nuts cut with green leafy vegetables (which are also rich in magnesium) is an excellent way to reach your daily magnesium lens.
Peanuts
Although they are technically legumes, With 47.6 mg of magnesium per ounce, peanuts are one of the “nuts” with the highest concentration of magnesium. The daily consumption of nuts in trees and peanuts is accompanied by several advantages because they are filled with nutrients such as proteins, iron, magnesium, phosphorus, zinc, copper, thiamine and vitamin E.
In relation: 8 vegetables rich in magnesium to support your overall health
Hazelnut
In each portion of 1 ounce of hazelnuts, there are 46.2 mg of magnesium. The consumption of hazelnuts regularly has been linked to a lower risk of heart disease, type 2 diabetes and high blood pressure. There is even evidence suggesting that hazelnuts can help reduce your probability of developing certain cancers.
Nut
With 44.8 mg magnesium in each ounceNuts are rich in vital nutrients and antioxidants. These are large sources of omega 3 – fatty acids that support the brain, the heart, the immune system and even more – as well as vitamin E, which protects the body from the damage by free radicals that weaken cells over time.
Macadamia nuts
Macadamia nuts live at 36.9 mg of magnesium per ounce. In addition to their high magnesium content, they have been shown to reduce high cholesterol, inflammation and oxidative stress, which can support overall health.
Pistachios
There are 34.3 mg of magnesium in each ounce of pistachios. It is sure to say that the pistachios have a moment right now, and for a good reason. This nut found in viral sensations like Dubai chocolate has several nutritional advantages, high levels of anti-inflammatory properties to their relatively low fat content compared to other nuts.
Pacan
Tied with pistachios, pECANs also contain 34.3 mg per portion of 1 ounce. They are a remarkable source of healthy fats and can help protect from heart disease, bile calculations, type 2 diabetes and high blood pressure.
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