These high magnesium seeds are nutrient-packed superfoods that improve health when added to your daily diet.
Magnesium is often called the “relaxation mineral” because it supports muscles, bones, nerves, and even your mood. The seeds mentioned below are tiny nutritional powerhouses rich in magnesium, which you can easily incorporate into your diet.
High Magnesium Seeds You Should Add to Your Diet
1. Pumpkin Seeds
If there’s one seed that deserves the magnesium crown, it’s pumpkin seeds. A single ounce (about 28 grams) packs roughly 150 mg of magnesium, which is more than one-third of your daily needs. They’re also rich in zinc and healthy fats, making them best for immunity, heart health, and energy.
Pumpkin seeds are great for snacking straight out of the bag, but you can blend them beautifully into smoothies or grind them into pumpkin seed butter if you’re feeling fancy.
Pro Tip: Toast them lightly before eating, as heat helps release their nutty flavor and makes them much more addictive.
2. Sunflower Seeds
Next up are the cheerful sunflower seeds that can be a gift to your snack drawer. An ounce of sunflower seeds provides about 90 mg of magnesium, along with vitamin E, selenium, and healthy fats.
Unlike many other seeds, sunflower seeds have a buttery flavor that pairs well with savory dishes. You can sprinkle them on soups or even use sunflower seed butter as a nut-free alternative for spreads. We suggest buying them unsalted so you can control your sodium intake during regular snacking.
3. Chia Seeds
These are tiny but mighty and give you about 95 mg of magnesium per ounce. That is not it; chia seeds are rich in fiber, omega-3 fatty acids, and antioxidants. This is the reason they have been dubbed a superfood for their ability to keep you full and energized.
Chia seeds form a gel-like texture when soaked in liquid, which makes them perfect for puddings and for overnight oats. Some even use them as an egg substitute in vegan baking.
Fun part: They’re almost tasteless, so you can sneak them into soups or pancake batter without changing the flavor.
4. Flaxseeds
Let’s talk about one of the oldest cultivated crops in the world, which is flaxseed. One ounce of flaxseeds provides you with about 110 mg of magnesium.
These have a mild, nutty taste and shine best when you grind them. In contrast, whole seeds often pass through undigested, so grind your flaxseeds fresh and sprinkle them over yogurt or your pre-gym oatmeal.
Pro Tip: Store ground flaxseeds in the fridge as they go rancid quickly because of their healthy fats.
5. Sesame Seeds
Here are the healthy seeds that are both flavorful and rich in magnesium. An ounce of sesame seeds contains about 100 mg of magnesium, along with copper, calcium, and iron. These little guys pack a mineral punch that supports strong bones and energy production.
Sesame seeds are extremely versatile. You can sprinkle them over stir-fries, roll them into sushi, or whip up tahini, a creamy sesame paste that’s the backbone of hummus. Their toasty aroma adds depth to both sweet and savory dishes.
6. Hemp Seeds
Don’t worry, as hemp seeds won’t get you high, but they will get your magnesium levels up. Each ounce delivers about 120 mg of magnesium, plus an ideal ratio of omega-3 to omega-6 fatty acids. These are also rich in plant protein, so if you are a vegan and want to improve your protein intake, go for these seeds.
They add creaminess when blended into sauces, which makes them a favorite in plant-based cooking.
Pro Tip: Add a tablespoon of hemp seeds to your morning smoothie, and you’ll sneak in protein and magnesium without even noticing the taste.
With just a sprinkle each day, these tiny powerhouses can make a big difference in your diet and overall health.