Which nuts are high in magnesium?

As a health and nutrition expert, I can tell you that magnesium is an essential mineral that plays a crucial role in many biological processes, including nerve function, muscle relaxation, and the regulation of the heart rhythm. Nuts are a great source of magnesium, and here are some nuts that are particularly high in this mineral: 1. Almonds: A 1-ounce serving of almonds can provide about 80 milligrams of magnesium, which is roughly 20% of the daily value (DV). 2. Brazil nuts: These are among the highest in magnesium, with just two to three nuts providing over 50 milligrams of magnesium. 3. Cashews: Cashews are another good source, offering about 25 milligrams of magnesium per ounce. 4. Pistachios: A 1-ounce serving of pistachios contains around 30 milligrams of magnesium. 5. Pine nuts: These are also rich in magnesium, providing a significant amount per serving. 6. Hazelnuts: Hazelnuts are another option, with a decent amount of magnesium per serving. It's important to note that while nuts are a healthy source of magnesium, they are also high in calories and fats, so they should be consumed in moderation as part of a balanced diet.

Try incorporating more of these foods into your diet to get a magnesium boost.Whole Wheat. Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup. ... Spinach. Dark, leafy greens are rich with nutrients, and spinach is no exception. ... Quinoa. ... Almonds. ... Cashews. ... Black Beans. ... Edamame. ... Peanuts.More items...