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Safe sources of magnesium for children

Safe sources of magnesium for children

The element magnesium performs many important functions in the human body, and it is particularly important for the health of children as well. The following points show some of the most important safe sources of magnesium for children: 

  1. nuts; Such as almonds, cashews, peanuts, Brazil nuts, and magnesium can also be obtained by consuming the milk of these nuts or the butter made from them, but you should pay attention to the size of the pieces offered to the child, because they may increase the risk of choking in very young children.
  2. magnesium-rich fruits; Such as bananas, dried apricots, raisins, apples, and avocados
  3. legumes; Such as white beans, soybeans, soy milk, edamame beans, lentils, and black beans.
  4. magnesium-containing vegetables; Such as potatoes, carrots, dark green vegetables such as broccoli, and leafy vegetables, such as artichokes, chard, beetroot leaves, and spinach.
  5. Whole grains; Such as whole wheat products and breakfast cereals made with it, oatmeal, brown rice.
  6. meat products; Like chicken, red meat, and salmon.

How much magnesium do children need?

The amount that children need of magnesium varies according to their age group, and in the following is an explanation for this:

  • Children from birth to 6 months need 30 milligrams of magnesium daily.
  • Children 7 to 12 months old need 75 milligrams of elemental magnesium daily.
  • Children 1 to 3 years old need 80 milligrams of magnesium per day.
  • Children 4 to 8 years old need 130 milligrams of elemental magnesium per day.
  • Children from 9 to 13 years old need 240 milligrams of elemental magnesium per day.
  • Male adolescents from 14 to 18 years of age need 360 milligrams of elemental magnesium per day.
  • Female adolescents from 14 to 18 years old need 410 milligrams of elemental magnesium per day.

Causes of magnesium deficiency in children

Not following a healthy and balanced diet for children leads to a deficiency in their magnesium levels in general, and here are some of the most prominent causes of magnesium deficiency in children:

Low intake of magnesium

Children whose taste in food is difficult to satisfy are more likely to suffer from a deficiency in magnesium levels in the body, as they usually avoid eating vegetables, and tend to eat processed foods, and it is worth noting that the method of cooking and processing foods reduces the amount of magnesium in them; Therefore, you should be careful to eat fresh foods more.

Drink large amounts of soft drinks

Soft drinks contain large amounts of phosphorus acid, which increases the amount of magnesium that the body gets rid of through urine, and consuming soft drinks instead of water may lead to the body not getting enough water, which also leads to an increase in the amount of magnesium excreted. From the body, and the large amounts of sugar found in soft drinks also help to filter magnesium out of the body.

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