- We recently did a video on mixed nuts
and we broke down how much magnesium
is in several different types of nuts,
and we actually had some comments from people
saying we wanna know more
about some other types of nuts or seeds,
and so here, today, we're gonna plant some seeds,
but let's open with sesame.
- Ooh, nice one.
- Ha, ha, ha.
- All right, so here we've got
one of the most potent, magnesium rich seeds.
However, generally speaking, there's too much calcium
to really get a big, positive benefit from the magnesium.
- Ah
- However, have you ever had tahini?
- Yes, it's delicious!
- Okay, so when sesame seeds are actually hulled,
and you actually have the meat of the seed in
any kind of paste or anything like tahini,
then the calcium content drops from in the 80s, down to 37
and leaves the magnesium,
so you end up with
a higher percentage of magnesium over calcium.
- So a good excuse to have tahini.
- Exactly.
- So there is a hundred and one milligrams
in one ounce of these sesame seeds.
- Exactly, yup.
- That's pretty good.
- Then next up, we've got these bad boys.
- Sunflower seeds. I love putting these in salads.
Please tell me that these are good.
- They're still pretty darn good.
And fun fact, sunflower seeds are technically a fruit.
You see, what it is, is,
when they're inside the full seed,
when they actually have that black and white seed
that's encapsulating 'em,
then it's still technically a seed,
but this is more so the meat from inside the seed
which makes it more of the fruit.
- Ah, okay.
- Now, there's still a lot of magnesium in this though.
There's still a hundred milligrams of magnesium
per ounce in sunflower seeds.
- Okay, good. So I can feel free
to sprinkle away on my salads.
- Totally. And sunflower seed butter,
if you've ever had it, is awesome.
- I haven't, but I'm gonna put that on the list.
- Now, we've got good old chia seeds.
- Good old chia seeds. A superfood.
- In a lotta different ways.
- Well I know a couple things about chia seeds.
- Hit me.
- Uh, I do know that they have
eight times more Omega 3's than salmon.
- No.
- Did you know that?
- Really?
- Yes, I taught him something
- So I don't have to go fishing anymore.
- Yeah, there ya go.
And, they also have 30% more antioxidants than blueberries.
- Whoa. Okay, well, the thing we do need to know
about chia seeds though,
just to play devil's advocate and be real here
is if you have too much of them,
you're gonna have a little bit of digestive distress.
Simply because there's so much soluble fiber in 'em.
Have you ever put 'em in water
and you know how they swell up and do that weird thing?
- Huh.
- Well they're doin' that inside your gut, too.
- Oh.
- So, although they still have 92 milligrams of magnesium,
what ends up happening,
is it actually inhibits the absorption
of a lot of those minerals simply because
of that sort of gelatin-like substance
that it creates
- Got it.
- In your intestinal tract.
- So although it's high in fiber,
it's really moving the magnesium
so swiftly through your body,
you're not gettin' all the benefit.
- So don't overdo it.
- Don't overdo it.
- Too much of a good thing, ya know, it is a thing.
- What do we have next?
- We've got pumpkin seeds.
- Also known as pepitas.
- Pepitas, correct.
So they have 74 milligrams of magnesium per ounce.
- Not too shabby.
- Now, these are basically just naked pumpkin seeds.
- I'm gonna take this one on
as one of my personal favorites.
We've got pine nuts.
Now, pine nuts may contain 71 milligrams
of magnesium per ounce,
but there's something that they're hiding.
It's a big myth out there.
- Ooh.
- So what we found out about pine nuts is
that they're technically a seed,
not a nut at all.
So they get to hang out with these characters.
- Tricky.
- Now, interestingly enough, although they
don't contain this outrageous amount of magnesium,
they do contain some other things
that are pretty interesting.
In fact, what they do is
they help your body secrete something known as
Glucagon-like peptide.
- Gluca what?
- Yeah, right? So Glucagon-like peptide
signals the body to be a little bit more satiated.
They're probably one of the most caloric seeds and nuts
that you could have.
The appetite suppressant effect is so powerful,
it ends up kinda washing out.
So if you're someone that's just trying to
maybe cut a little bit of calories
by eating a little bit less,
simply by adding some pesto to something,
or maybe even sprinkling some pine nuts on your salad,
you might end up better off in the long run.
- Now that we've planted the seeds,
you know that you can get a decent amount
of magnesium from these seeds here,
but keep in mind you need
a minimum of 400 milligrams of magnesium per day,
so make sure you reorder your MagSRT
so you can get that baseline in every day
and then just enjoy the delicious flavor
of these nuts, oh seeds, excuse me.
- (chuckles)
As you sprinkle them on your salad
or however you like to eat them.
- I'm gonna go ruin some more people's day
by busting some myths.
See ya later.
- All right, we'll see ya later Thomas.
And we'll see you guys next time.
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