Mineral Spotlight: Magnesium

Mineral Spotlight: Magnesium

We hear a lot about nutrients like carbohydrates, fat, protein, and their role in our diets, but what about vitamins and minerals? Although we need these kinds of nutrients in smaller amounts, their importance should not be overlooked! Hemp seeds contain a number of important vitamins and minerals, so let’s examine each of them more closely to better understand their role in our health. Today’s focus: magnesium.

Magnesium is a mineral that is used in more than 300 biochemical reactions in the body! It helps the heart, muscles and immune system function properly. Magnesium plays a role in maintaining nerve and muscle function, regulating blood sugar levels, regulating blood pressure levels and maintaining a normal heartbeat. Magnesium is also important for healthy bone development. There is ongoing research into the role of magnesium in preventing and managing diseases such as high blood pressure, heart disease, and diabetes. 

A typical American diet often includes less than the recommended amounts of magnesium. Magnesium is found in a number of foods, including nuts, seeds (including hemp seeds!), beans, green leafy vegetables, whole grains and fortified breakfast cereals. As a general rule, foods that contain fiber are good sources of magnesium.

Three tablespoons of hemp hearts contain 210mg of magnesium, or about 50-65% of the daily recommended intake for adults (recommendations vary based on age and sex, see references below for more specific information). Adding a couple of tablespoons of hemp hearts to a smoothie, on top of oatmeal, or sprinkled on a salad is an easy way to add hemp into your diet. Magnesium is just one of the many vitamins and minerals found in hemp foods.


Medline Plus. (n.d.) Magnesium in diet. Retrieved from https://medlineplus.gov/ency/article/002423.htm

National Institutes of Health. (2020, March 24). Magnesium Fact Sheet for Consumers. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

National Institutes of Health. (2020, March 24). Magnesium Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

U.S. Department of Agriculture (2019, April 1) FoodData Central search: Seeds, hemp seeds, hulled. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients

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