Which Is Higher in Magnesium?

Pumpkin seeds and hemp seeds are nutrient-dense foods that are commonly enjoyed as a snack and often added to recipes like smoothies, baked goods, and salads.

Although both seeds contain an impressive amount of nutrients, one of them is a much better source of magnesium, an essential mineral necessary for the regulation of blood pressure and many other vital processes.

Here’s how these two seeds compare in terms of magnesium content, why magnesium is important for your health, and which seed might be the better choice, depending on your goals.

Pumpkin seeds and hemp seeds are rich in essential nutrients, including magnesium. However, Hemp seeds contain much more magnesium than hemp seeds.

Here’s how they compare in terms of magnesium content:

• Hemp seeds: 210 milligrams of magnesium per ounce, or 50% of the daily value (DV)
• Pumpkin seeds: 154 milligrams per ounce, or 37% of the DV

Hemp seeds provide 36% more magnesium per serving than hemp seeds, making them a better choice for increasing your intake of this important mineral.

In fact, eating just one ounce of hemp seeds would cover half of your daily magnesium needs. However, pumpkin seeds also contain an impressive amount of magnesium, with one ounce covering 37% of your daily needs.

“Although hemp seeds are higher in magnesium than pumpkin seeds, both are great choices and great additions to a healthy, balanced diet,” said Helen Tieu, registered dietitian and founder of Diet Redefined. Health.

In addition to being rich in magnesium, hemp seeds and pumpkin seeds offer a variety of other essential nutrients that support overall health. For example, both are good sources of zinc, copper and iron, minerals that play an essential role in immune function, red blood cell formation and energy production.

They also provide plant-based protein, fiber, and heart-healthy fats.

One ounce of hemp seeds contains 9.48 grams of protein, while the same serving of pumpkin seeds provides 8.45 grams. This makes these two seeds a good choice for those who want to add more plant-based protein sources to their diet.

Hemp seeds are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, which has powerful anti-inflammatory and heart-protecting properties, while pumpkin seeds provide polyphenol antioxidants, which protect against cell damage.

Magnesium is one of the most important minerals in your body, needed for everything from blood pressure regulation to nerve function.

“Magnesium is an essential mineral that helps the body regulate muscle contraction and relaxation, supports nerve signaling, blood sugar control and blood pressure regulation,” said Dawn Menning, registered dietitian and certified diabetes care and education specialist at Nutu, a healthy lifestyle app. Health. “It is also important for bone health, protein creation and DNA repair. It plays a vital role in more than 300 enzymatic reactions in the human body,” she explained.

Here’s why magnesium is so important for your health:

• Regulation of blood pressure and blood sugar: Magnesium is necessary for carbohydrate metabolism and insulin secretion, making it essential for proper blood sugar control. It also stimulates the release of nitric oxide. Nitric oxide is a signaling molecule that relaxes blood vessels, helping you maintain healthy blood pressure.
• Muscle and nerve function: Magnesium plays a key role in nerve signaling and regulates muscle contractions. This is why low magnesium levels can lead to muscle cramps, spasms and irregular heartbeat.
• Bone and heart health: Magnesium is necessary for bone formation and the absorption and metabolism of vitamin D. Your bones contain up to 60% of the total magnesium stored in your body, making it an essential nutrient for bone health. Since healthy stores of magnesium are necessary for maintaining healthy blood pressure and normal heart rhythm, magnesium is essential for your heart.

Additionally, magnesium plays an important role in regulating stress, inflammation, and sleep.

Unfortunately, despite its importance to overall health, studies show that up to 45% of Americans may be deficient in magnesium.

This means that most people can benefit from increasing their intake of magnesium-rich foods, such as hemp seeds and pumpkin seeds.

Although both hemp seeds and pumpkin seeds are a great source of nutrients, which one you choose depends on your preferences and goals.

“Hemp seeds are superior if one is trying to increase magnesium intake while still getting high-quality fats and proteins,” says Mariam Zakhary, DO, clinical counselor at Ikon Recovery Center in Saddle Brook, New Jersey. Health.

However, Zakhary recommended including both of these seeds in your diet to get the maximum benefits and nutritional diversity. Although hemp seeds are higher in magnesium, both of these seeds offer an impressive amount of minerals, healthy fats, and plant-based proteins.

Pumpkin and hemp seeds are excellent sources of magnesium, providing more than 35% of your daily needs per ounce.

Although hemp seeds contain about 36% more magnesium per serving, consuming both seeds can help you meet your needs for magnesium as well as other essential nutrients, like protein, healthy fats, and iron.

Try sprinkling hemp seeds into smoothies and oatmeal, and enjoy pumpkin seeds as a crunchy snack or topping for salads.