Nuts and seeds are rich in magnesium, a mineral essential for energy production, bone strength, and healthy heart, nerve, and muscle function. Since nearly two-thirds of Americans fall short of the recommended 420 milligrams (mg) per day, eating more nuts and seeds can help meet daily magnesium needs. Magnesium Content in Nuts and Seeds Nut/Seed Magnesium (mg) Daily Value Hemp seeds, 3 tablespoons 210 50% Pumpkin seeds, 1 ounce 156 37% Chia seeds, 1 ounce 111 26% Brazil nuts, 1 ounce 107 25% Sesame seeds, 3 tablespoons 95 23% Pili nuts, 1 ounce 86 22% Almonds, 1 ounce 77 18% Cashews, 1 ounce 74 18% Hazelnuts, 1 ounce 46 11% Walnuts, 1 ounce 45 11% Sunflower seeds, 1 ounce 37 9%

1. Hemp Seeds

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Hemp seeds are a powerhouse of nutrients. T

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