Nuts and Seeds, or SupplementsPeople who count calories notice nuts contain about 200 calories per ounce. Nuts are calorie-dense. However, nuts are also nutrient-dense. Moreover, nuts provide fiber, healthy oils, and essential minerals.Nuts have been shown to decrease sudden cardiac death, decrease cholesterol, and provide satiety that helps people who wish to control their weight.Two Brazil nuts contain enough magnesium to meet the adult daily requirement. Food Works, Supplements May NotThe advantage of a healthy diet is that you do not need supplements in your diet. While Magnesium is an essential mineral needed in hundreds of reactions in your body, you can get all the magnesium you need by following a Mediterranean Diet.Take Pumpkin Seeds - also known as Pepitas in the US. Kernels: 1 oz, 168 mg or pumpkin seeds in shell: 1 oz, 74 mgOther Foods That Work:Almonds, dry roasted: 1 oz, 80 mgSpinach, boiled: ½ cup, 78 mgCashews, dry roasted: 1 oz, 74 mgPeanuts, oil roasted: ¼ cup, 63 mgSoymilk, plain or vanilla: 1 cup, 61 mgBlack beans, cooked: 1⁄2 cup, 60 mgPeanut butter, smooth: 2 tablespoons, 49 mgBread, whole wheat: 2 slices, 46 mgAvocado: 1 whole one is 44 mgPotato, baked with skin: 3.5 oz, 43 mgRice, brown, cooked: 1⁄2 cup, 42 mgYogurt, plain, low fat: 8 oz, 42 mgOatmeal, instant: 1 packet, 36 mgBanana: 1 medium, 32 mgSalmon, Atlantic, farmed: 3 oz, 26 mgHalibut, cooked: 3 oz, 24 mgRaisins½ cup, 23 mgChicken breast, roasted: 3 oz, 22 mgBeef, ground, 90% lean: 3 oz, 20 mgBroccoli, chopped & cooked: ½ cup, 12 mgApple:1 medium, 9 mgCarrot, raw: 1 medium, 7 mg All of those are foods you get in your diet, and all of them are a part of a healthy Mediterranean Diet. TEXT FROM PODCAST:Which is better? Magnesium glycinate three eight citrate or oxide?This is one of the most common questions I'm asked during my doc talk live sections on TikTok. Magnesium supplementation is a popular subject probably ever since the disgraced Naturopath published her book The Magnesium Miracle, claiming that magnesium could cure over 60 diseases. It was popular because so many people wanted one thing that they could grab hold of to explain all of their problems.And because symptoms of magnesium deficiency are common, fatigue, weakness, insomnia, and heart palpitations, it became a natural reservoir for all of the nonsense that people want to present.Barbara O'Neill, the naturopath banned from Australia for dangerous practices, frequently lectures that taking Celtic salt will cure hypertension, but it isn't Celtic sea salt you need.If you need magnesium today, I will introduce you to Mediterranean magnesium. It will not only help regulate blood pressure but also improve your life and increase longevity.Today on Fork U, we will make sense of the madness of magnesium, and we'll tell you which magnesium supplement you should buy and which you should avoid. And how to take the Mediterranean magnesium miracle and avoid the supplemental magnesium misery of Montezuma.I'm Dr. Terry Simpson, and this is Fork Fork University.where we make sense of the madness. Bust a few myths and teach you a little bit about food as medicine.The Mediterranean magnesium miracle. Where do you get this? Well, first try nuts and seeds, which we include in the fruit section of the Mediterranean diet. Did you know that two Brazil nuts contain enough magnesium for a person for a day? An ounce of pumpkin