Magnesium is an important mineral that plays many vital roles in the body. It helps regulate blood pressure, blood sugar levels, and muscle and nerve function. Nuts can be a good source of magnesium, but some varieties contain more than others.
The Role of Magnesium in the Body
Magnesium is the fourth most abundant mineral in the body after calcium, potassium and sodium. About 60% of magnesium in the body is found in bone, while the rest is found in soft tissues. Some key functions of magnesium include:
- Regulating muscle and nerve function
- Supporting energy production
- Synthesizing proteins, bone and DNA
- Regulating blood glucose levels
- Supporting immune system health
- Regulating blood pressure
Magnesium plays a role in over 300 biochemical reactions in the body. Getting enough magnesium from the diet is important to stay healthy.
Recommended Daily Magnesium Intake
The recommended dietary allowance (RDA) for magnesium is:
- 310-320 mg per day for women
- 400-420 mg per day for men
However, most Americans do not get enough magnesium in their diets. One survey found that around half of US adults were not meeting the estimated average requirement for magnesium.
Good Food Sources of Magnesium
The best sources of magnesium are:
- Dark leafy greens like spinach and swiss chard
- Legumes like beans, peas and lentils
- Nuts and seeds
- Whole grains like oats, brown rice and quinoa
- Fatty fish like mackerel and salmon
Nuts and seeds can be a particularly good source of magnesium. About an ounce or 28 grams of various nuts can contain between 15-35% of the recommended daily magnesium intake.
Magnesium Content of Nuts
Here is how the amount of magnesium in 1 ounce (28 grams) of different types of nuts compares:
| Nut | Magnesium (mg) | % Daily Value |
|---|---|---|
| Brazil nuts | 107 mg | 28% |
| Cashews | 83 mg | 22% |
| Almonds | 80 mg | 21% |
| Pecans | 34 mg | 9% |
| Pistachios | 34 mg | 9% |
| Walnuts | 30 mg | 8% |
| Hazelnuts | 29 mg | 8% |
| Pine nuts | 25 mg | 7% |
| Macadamia nuts | 23 mg | 6% |
| Peanuts | 21 mg | 6% |
As you can see, Brazil nuts contain the most magnesium per serving at 107 mg, providing 28% of the recommended daily value.
Brazil Nuts are the Best Source of Magnesium
Brazil nuts are clearly the winner when it comes to magnesium content. Just one ounce provides over a quarter of the recommended daily magnesium intake.
Some key facts about Brazil nuts:
- Grown in the Amazon rainforest region of South America.
- They are technically seeds, not nuts.
- Contain very high levels of selenium in addition to magnesium.
- Have a buttery, rich flavor.
Cashews and almonds also contain significant amounts of magnesium, with 83 mg (22% DV) and 80 mg (21% DV) per ounce respectively.
Pecans, pistachios, walnuts and hazelnuts have around 30-35 mg (8-9% DV) per serving.
And peanuts, pine nuts and macadamia nuts contain slightly lower amounts of magnesium per ounce.
Other Benefits of Brazil Nuts
In addition to their high magnesium content, Brazil nuts offer several other health benefits. They are:
- High in antioxidants. Packed with selenium, vitamin E and phenolic compounds with antioxidant abilities to help reduce oxidative stress and inflammation in the body.
- Anti-inflammatory. The high selenium content provides anti-inflammatory effects by stimulating immune cells.
- May support heart health. Their nutrients like magnesium, potassium, antioxidants and healthy fats may help lower blood pressure and cholesterol levels.
- Low carb and keto-friendly. With just 3 grams net carbs per ounce, they can fit into low carb and ketogenic diets.
Potential Concerns with Brazil Nuts
Brazil nuts are generally safe for most people in moderation, but there are a few things to be aware of:
- High in calories and fats, so portion control is important.
- Very high in selenium, so limit to 1-2 ounces per day.
- May contain heavy metals absorbed from soil, so choose wisely.
- Contain allergens, avoid if allergic to tree nuts.
How to Add Brazil Nuts to Your Diet
Here are some easy ways to enjoy Brazil nuts and get more magnesium from your diet:
- Eat them raw as a snack or add to homemade trail mixes.
- Add chopped Brazil nuts to oatmeal, yogurt, cereals and salads.
- Blend into smoothies, energy balls and nut butters.
- Use chopped Brazil nuts as a crunchy topping on fish, poultry or vegetables.
- Make nut crusts and use as crouton replacements.
- Add to cookies, granola bars, muffins and other baked goods.
Conclusion
Brazil nuts are the clear winner when it comes to magnesium content compared to other nuts. Just one ounce contains 107 mg of magnesium, meeting 28% of the recommended daily intake.
Brazil nuts also provide additional benefits like healthy fats, antioxidants, anti-inflammatory effects and being low carb.
Adding an ounce a day of Brazil nuts to your diet can help increase magnesium intake along with providing other valuable nutrients. They are easy to incorporate by eating them raw, adding them to recipes or using them in nut crusts and baked goods. Combine Brazil nuts with other magnesium-rich foods like leafy greens, beans and whole grains for optimal nutrient intake.