Pumpkin Seeds
Pumpkin seeds are another food that’s full of magnesium. Just one ounce of these dried seeds gives you 168 milligrams worth of the mineral, satisfying about 53 percent of the daily need for women and roughly 40 percent for men. But that’s not the only notable nutrient it packs.
”These small little seeds are chock-full of nutrition, such as protein, magnesium, potassium, and polyunsaturated fats. They naturally contain antioxidants, which can help to reduce inflammation and therefore reduce risk of stroke, heart disease, [and] cancer,” says Holley. “They’re also an excellent source of fiber, which can help to balance blood sugar and reduce complications of diabetes, along with promoting gut health.”
