Seeds such as sunflower seeds, flaxseeds, pumpkin seeds, melon seeds, and sesame seeds are the best sources of magnesium and manganese. About 65% of the magnesium found in the body is deposited in the bones. While the manganese helps in the synthesis of connective tissue in cartilage and bone. They are also rich in healthy fats, proteins, dietary fiber, phosphorus, potassium, and iron.
You need to consume 1-2 tablespoons of seeds per day. You can add them to your breakfast bowl, salads, smoothies, oven sandwiches.