Boost your magnesium intake with these nutritious seeds
Magnesium plays a crucial role in maintaining various bodily functions, such as muscle and nerve operations, regulating blood sugar levels, and ensuring strong bone health. A vegan diet can be abundant in this essential mineral if it includes a diverse range of seeds. This article highlights seven seed-based snacks that are rich in magnesium to help enhance your vegan dietary choices.
Pumpkin seeds: A magnesium powerhouse
Pumpkin seeds are a top source of magnesium, offering a substantial amount. Consuming just one ounce delivers about 150 milligrams, which is nearly 37% of the daily intake suggested. These seeds are versatile; enjoy them roasted for a satisfying crunch or toss them onto salads for extra nutrients and a bit of texture. They're an easy way to boost your magnesium levels deliciously.
Chia seeds: Tiny but mighty
Chia seeds, small yet mighty, are loaded with magnesium. Just two tablespoons provide about 95 milligrams of the mineral. They can be easily added to your diet; blend them into smoothies, make a hydrating chia fresca by stirring into water, or prepare a simple chia pudding. These seeds are not only versatile but also a convenient way to increase your magnesium intake.
Flaxseeds: Heart-healthy snacking
With two tablespoons of flaxseeds, you get about 110 milligrams of magnesium. These seeds are a powerhouse, also offering a wealth of omega-3 fatty acids that are beneficial for heart health. For a heart-healthy addition to your meals, consider grinding flaxseeds to sprinkle over your morning oatmeal or incorporating them into homemade crackers for a nutritious snack with a satisfying crunch.
Sunflower seeds: The sunny choice
Sunflower seeds are more than a snack for watching sports; they deliver about 100 milligrams of magnesium per one-quarter-cup serving. Ideal as a standalone snack, they also make a delightful crunchy addition to trail mixes and homemade granola bars. Their versatility and nutritional benefits make them an excellent choice for anyone aiming to up their magnesium intake while enjoying a tasty, satisfying nibble.
Sesame seeds: More than just topping
Sesame seeds are commonly sprinkled on buns and bagels, but their value extends beyond a crunchy topping. Each ounce of these tiny seeds packs about 101 milligrams of magnesium. For a creative twist, try blending sesame seeds into tahini or rolling them into homemade energy balls with dates and oats for a nutritious snack that's both delicious and rich in essential minerals.
Hemp seeds: Protein plus magnesium
Hemp seeds are a nutritional powerhouse, with a three-tablespoon serving offering about 195 milligrams of magnesium. These seeds also provide protein and essential fatty acids, vital for health. Easily incorporate them into your diet by sprinkling on avocado toast or blending into smoothies. This simple addition is a delicious way to increase your daily intake of magnesium and support overall wellness.
Quinoa: Seed disguised as grain
Quinoa, often mistaken for a grain, is a seed brimming with nutrients, including magnesium. A single cooked cup contains about 118 milligrams of this essential mineral. It's versatile—make it into energy bites with a mix of nuts and dried fruit, or savor it as a pilaf, seasoned with your favorite herbs. This simple seed is a nutritious addition to any meal or snack time.
