And of course, since I'm such a magnesium zealot, this note about pumpkin seeds really jumped out at me:
10. Pumpkin seeds
These jack-o'-lantern waste products are the most nutritious part of the
Why they're healthy: Downing pumpkin seeds is the easiest way to
consume more magnesium. That's important because French researchers recently
determined that men with the highest levels of magnesium in their blood have a
40 percent lower risk of early death than those with the lowest levels. And on
average, men consume 353 mg of the mineral daily, well under the 420 mg minimum
recommended by the USDA.
How to eat them: Whole, shells and all. (The shells provide extra
fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them
to your regular diet and you'll easily hit your daily target of 420 mg. Look
for them in the snack or health-food section of your grocery store, next to the
peanuts, almonds, and sunflower seeds.