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Food and Nutrition Topics..

You are here : home > Food and Nutrition > Eat Healthy Eat Right > Magnesium Rich Foods for Kids

Magnesium Rich Foods for Kids

It is essential to include magnesium in the diet of children as it is one of the nutrients essential for boosting their immune system. Have quick look at the magnesium rich foods for kids right away.

Apart from a healthy mix of complex carbohydrates, lean protein and healthy fat; humans need a variety of minerals and vitamins to keep functioning in a healthy way. Out of these minerals magnesium is rather an important one. There is a lot of research done which indicates that magnesium is essential to proper child development. Here is a guide about magnesium rich foods which you could incorporate in your child’s diet.

Beneficial Effects of Magnesium

Magnesium is proven to have a strengthening effect on bones and it also keeps the heart healthy. The active ingredients in magnesium make the bones stronger and more flexible. A child below the age of 3 needs about 80 mg of magnesium every day while a kid between the age of 4 to 8 need 130 mg of magnesium every day.
Magnesium supports the immune function of children and helps in the proper working of nerves and muscles. Kids who receive optimum amount of magnesium from their diet are more prone to enjoying a good night’s sleep. Magnesium also improves the absorbing power of Vitamin D and helps relieve asthmatic conditions.

Rich Sources of Magnesium for Children

Here are some of the rich sources of magnesium which you must include in the diet of your children.

Dark Green Leafy Veggies

In the universe of nutrition, dark leafy green veggies are virtually beneficiary angels with a host of crucial vitamins and minerals including a super rich stock of magnesium. Some good options are baby spinach, Swiss chard and any other similar vegetable like Kale or Collard greens. These leaves are versatile and can be easily mixed in salads, curries and soups.

Seeds and Nuts

Interestingly, the highest source of magnesium is found in the humble pumpkin seed. 100 grams of pumpkin seed can satisfy the whole daily need for magnesium. Brazilian nuts, flaxseed, almonds, pecans and cashews are the other magnesium rich seeds. Mix these nuts in your kid’s cereal or muesli and watch your kids getting their daily shot of magnesium.


Sea fish and certain varieties of other fish like salmon, mackerel etc are very good sources of Vitamin D, fatty acid and Magnesium. Fish should be had for dinner at least twice a week for the whole family to gain from its rich reserves of magnesium. Halibut and Tuna Fish (both great sources of Magnesium) can easily be made into sandwich stuffing’s.


Soya is recognized to be one of the richest sources of amino acids making it immensely child friendly. Further research shows that soya also has high fibre and great quantities of essential minerals like magnesium. Dry oven roasted soybeans or shelled edamame (the mother fruit of Soya beans should definitely be a part of your kid’s diet. Lentils, black beans, chick peas and white beans are also great sources of magnesium.


Another kid friendly and delicious food option, banana has emerged to be one of the most favourite fruits for children. One medium sized banana can give about 32 mg of magnesium and good levels of potassium along with Vitamin C and fibre. This is such a versatile fruit that it can be made into smoothies, shakes, fruit salads and even sandwiches. Other magnesium friendly fruits are blackberries and strawberries which can add a dash of colour to your child palate.
Now that you know about these amazing magnesium rich foods, do not waste any time in designing a magnesium rich diet for your kids.

Why is it essential to include magnesium in the diet of kids? Which foods are rich in magnesium? What are the effects of magnesium deficiency in kids? Discuss here.

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