Key Nutrients: Magnesium & Iron


When we talk about the benefits of hemp, we often focus on items like protein and omegas. As a Registered Dietitian, I think it’s important not to overlook the other key nutrients hemp foods contain, like magnesium and iron, among others.

Magnesium is one of our most crucial minerals and yet very few people get enough of it. Let’s change that!

Adding in magnesium-rich foods to your day will give an extra boost of nutrition and energy to your brain and your body, a total win-win! I know some of you might be thinking that magnesium is what you take when you need to stay regular, but that only happens when you take almost double the daily recommended amount, so don’t worry!

The Recommended Dietary Allowance (RDA) is:
• Men: 400-420 mg/day
• Women: 310-320 mg/day
• Pregnant women: 350-360 mg/day

Hemp hearts are one of my favorite magnesium-rich foods and an easy way to get more of this magic mineral into your day. One serving (3 tbsp) gives me 45% of the daily recommended amount! I sprinkle hemp hearts into my oatmeal, yogurt, salads, soups, and stir-fries. I also add hemp protein powder in my smoothies and use the hemp oil as my salad dressing.

Hemp hearts also provide an excellent source of iron. This mineral is vital to the proper function of hemoglobin, a protein needed to transport oxygen in the blood.

The Recommended Dietary Allowance (RDA) is:
• Men: 8-11 mg/day
• Women: 8-18 mg/day
• Pregnant women: 27 mg/day


About Brigitte Zeitlin, MPH, RD, CDN: Brigitte loves food and in her private practice she creates a plan for each client that combines the foods they love with their health and wellness goals. She practices a holistic and integrative nutrition approach and specializes in digestive/gut health, women’s nutrition, heart health, and general well-being and weight loss.