Magnesium is a vital mineral that helps the body work properly. It supports over 300 enzyme reactions, but many Americans do not get enough.
Dr. Natalie Azar told NBC’s TODAY on May 13 that magnesium helps with energy, muscles, nerves, blood sugar, blood pressure, and bone health. It also affects sleep, exercise, and mood.
Magnesium is found in many foods, added to some products, and available as supplements.
Daily Magnesium Needs
Men need 400–420 mg daily. Women need 310–320 mg, according to the National Institutes of Health.
Eating legumes, vegetables, seeds, and whole grains can meet these needs. However, people who eat more processed foods often fall short.
“Nearly 50% of Americans don’t get enough,” said Azar. People with Crohn’s disease, diabetes, or heavy alcohol use are at higher risk.
Focus on Food, Not Supplements
Azar recommends getting magnesium from food first. Most people do not need supplements if they eat well.
Pumpkin Seeds: A Top Magnesium Source
Joy Bauer, a TODAY contributor, says pumpkin seeds are the best source of magnesium. Pepitas, the shell-less type, are also very nutritious.
Nutrition in 1 oz of Roasted Pumpkin Seeds:
- Calories: 163
- Protein: 8.5g
- Fat: 14g
- Carbs: 4g
- Fiber: 2g
- Magnesium: 156mg
One serving gives about 40% of your daily magnesium needs. They also provide protein, healthy fats, fiber, and minerals.
Health Benefits of Pumpkin Seeds
Pumpkin seeds can help lower cholesterol, reduce inflammation, and support heart health. They are a good plant-based protein and an allergy-friendly alternative to whey or soy.
They are rich in zinc for immunity, iron, and antioxidants. Studies link pumpkin seeds to better metabolic and heart health.
Easy Ways to Eat More Pumpkin Seeds
You can snack on them raw or roasted, salted or plain. They are great as toppings for yogurt, soups, and salads. You can also blend them into seed butter or use in smoothies.
Recipe Ideas:
- Pumpkin Seed Pesto
- Roasted Seed Dressing
- Parfaits with Pumpkin Seeds
- Indian-Spiced Pepitas
- Chocolate Pumpkin Granola
- Pumpkin Ramen
Adding pumpkin seeds to your meals is an easy and tasty way to boost magnesium.
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