Magnesium is a crucial dietary mineral. Organ function, energy levels and the formation of teeth and bones partially depend on magnesium intake, according to the University of Maryland Medical Center. Additionally, boosting your magnesium intake may help to minimize symptoms associated with asthma, high blood pressure, diabetes, fibromyalgia, migraines, premenstrual syndrome and restless leg syndrome. Sunflower seeds represent an excellent way to add magnesium and other important vitamins and minerals to your diet.
Magnesium in Sunflower Seeds
According to the nonprofit nutrition web site "World's Healthiest Foods," a ¼ cup serving of sunflower seeds contains about 127 mg of magnesium. That dose provides almost 1/3 of the daily recommended amount of the mineral. By weight, ¼ cup of seeds equals 36 grams.
Other Nutrients in Sunflower Seeds
Along with their high magnesium content, sunflower seeds provide more than 90 percent of the daily recommended amount of vitamin E and 50 percent of manganese. They are also a good source of B vitamins, phosphorous, selenium and several other vitamins and minerals. Additionally, sunflower seeds contain cholesterol-lowering compounds, while adding only about 200 calories and under 3 grams of saturated fat per serving.
Origin
Sunflower growers harvest seeds from several varieties of sunflowers, some of which yield seed more appropriate for bird food or sunflower oil production. Seeds produced as food are available either shelled or unshelled, salted or unsalted, raw or roasted. For daily consumption, raw, unsalted and shelled sunflower seeds likely give you the greatest variety of serving options for the minimum amount of preparation. If you harvest your own sunflower seeds, a seed mill will make quick work of removing the hulls.
Serving Suggestions
Eat raw sunflower seeds with raisins and coconut for a healthy snack, or add it to your morning cereal. The crunchy texture also makes it a healthy and less expensive baking ingredient in place of nuts. Top a green salad with sunflower seeds instead of croutons, or grind them and add them to cooked bean dishes.
Additional Magnesium Sources
Along with sunflower seeds and supplements containing magnesium, consider adding other foods rich in the mineral to your diet. Legumes, whole grains, leafy greens, tofu and several nuts and other seeds contain as much, if not more, magnesium than sunflower seeds.
Considerations
Taking a multivitamin that contains B vitamins helps the body absorb magnesium from sunflower seeds and other sources, according to UMMC. Specifically, B-6 acts as a kind of gatekeeper for magnesium entering the body's cells.
Warnings
While magnesium overdosing from food sources is unusual, it is possible to take in too much if you combine eating sunflower seeds with taking magnesium supplements or ingesting Epsom salts or milk of magnesium as laxatives. Consequences of too much magnesium include kidney problems, calcium depletion and dangerously low blood pressure or slow heart rate.
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