Nuts and seeds

Nuts and seeds are good sources of protein, healthy fats, fibers, vitamins, and minerals. Numerous minerals can be found in nuts and seeds, but magnesium, zinc, manganese, copper, selenium, and phosphorus are particularly abundant.

There are a number of delicious foods that are high in magnesium. Incorporating nuts and seeds, in particular, into your diet will help you naturally increase your levels of magnesium because they are among the foods with the greatest magnesium content on the globe. Some nuts and seeds are also particularly notable for other mineral content. For instance, a single Brazil nut provides 174% of your daily requirements for selenium, while a serving size of 1/4 cup (28 grams) of pumpkin seeds provides 40% of your daily requirements for magnesium. While nut and seed butter can be used for smoothies, oatmeal, and paired with fresh fruit or vegetables, whole nuts and seeds are a quick, nutrient-dense snack.