16 Best Magnesium Rich Foods For Your Kids

Magnesium Rich Food

Image : Shutterstock

Good health is one of the biggest blessings one can have. Now that your kid is growing, you’d want him to be healthy, active and energetic- not just now, but for the rest of his life. Staying healthy does require some effort though- a healthy diet, some physical activity and a positive attitude.

These days, most are tempted to find the easy way out and live on ready to eat meals and processed foods. The result – Losing out on important minerals their body requires. Magnesium is one among them.

Let’s find out more about this important mineral, how much magnesium for children, how it impacts your child’s health, and everything in between.

Magnesium For Kids:

Magnesium is one of the many minerals that are needed for a human body to stay healthy and survive. It also keeps the bones stronger and maintains heart health.

  • Children below 3 years of age need around 80 mg of magnesium daily, whereas those between 4-8 years need 130 mg daily.
  • It has been found that magnesium help
    s support the immune system in children, and plays a role in improving the function of muscles and nerves.

[ Read: Vitamin B For Kids ]

Why Is Magnesium Important For Kids?

Just like calcium and iron, magnesium is a mineral that performs a lot of crucial body processes. Some of magnesium benefits for kids include the following:

  • Increasing the rigidity and flexibility of the bones.
  • Enhancing circulation of blood.
  • Promoting good sleep.
  • Preventing atherosclerosis by lowering blood cholesterol and triglyceride levels.
  • Preventing congestive heart failure.
  • Reducing the severity of migraine headaches.
  • Preventing kidney stone formation.
  • Regularizing blood pressure.
  • Easing chronic pain.
  • Decreasing insulin resistance.
  • Improving vitamin D absorption.
  • Protecting from radiation.
  • Speeding up weight loss.
  • Preventing osteoporosis.
  • Treating asthma.
  • Improving digestion of carbohydrates.
  • Preventing many forms of cancer.

[ Read: Vitamin D For Kids ]

Deficiency Of Magnesium:

It doesn’t take a brain surgeon to figure out that a deficiency of this important mineral could prove to be risky for health, especially in case of children.

  • Lower levels of this mineral in the body are thought to contribute to ADHD and autism.
  • Deficiency of magnesium has also been linked to many other health disorders.
  • It is presumed that the consumption of alcohol, caffeine, processed foods, sugar and foods grown in depleted soil may cause magnesium deficiency.

[ Read: Vitamin A Foods For Kids ]

Detecting Magnesium Deficiency In Kids:

Experts claim that the deficiency of magnesium is prevalent in a large percentage of the population, and is often overlooked. Magnesium deficiency in kids usually presents itself in the following ways:

  • Increased sensitivity to noise
  • Irritability
  • Inability to sleep
  • Headache
  • Muscle soreness
  • Anxiety
  • Depression
  • Back pain
  • Concentration problems
  • Allergies
  • Poor dental health
  • Constipation
  • Carbohydrate cravings
  • Body odor
  • Decreased appetite

Best Magnesium Rich Foods For Kids:

Now that you know how important it is to have adequate magnesium, it’s time to know the foods that turn out to be the best sources of magnesium. Studies have found that nuts and legumes turn out to be excellent sources of magnesium.

Some other good sources include:

  1. Spinach
  2. Peanut butter
  3. Skimmed yogurt (from dairy)
  4. Soymilk
  5. All-bran cereal
  6. Bananas
  7. Black-eyed peas
  8. Kidney beans
  9. Avocado
  10. Long grain brown rice
  11. Almond butter
  12. Edamame beans
  13. Roasted peanuts
  14. Dry roasted cashews
  15. Wholewheat bread
  16. Raisins

[ Read: Potassium Requirements For Children ]

If your kid is too young, avoid giving him nuts and seeds, since they may get stuck in your kid’s throat. It is also important to note that it is best to consume whole foods, since magnesium tends to be lost through processing and refinement of foods.

We hope this article helped you get a general idea about the essential magnesium rich foods for kids. Hope you’ll be able to make good food choices for your kid.

Recommended Articles:

  • 5 Amazing Benefits Of Vitamin C Consumption In Children
  • 10 Essential Fiber Rich Foods To Cure Constipation In Your Kids
  • 4 Health Benefits Of Carbohydrates For Kids
  • 10 Best Calcium Rich Foods For Your Kids