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Top 10 Magnesium Rich Foods For Children

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bran muffinsMagnesium is one of the top 10 minerals required for  optimum growth and development of children. Deficiency of magnesium rich foods in kids' diet would result in  irritability, agitation, anxiety, decreased attention span, mental confusion, restless let syndrome, sleep problems, muscle weakness, cramps, spasm, and/or tics. Consumption of adequate quantities of magnesium  ensures normal muscle and nerve function, steady heart rhythm, healthy immune system, and strong bones in children.


Recommended Dietary Allowance (RDA)

Magnesium requirements in children are limited, and you do not resort to supplements to fulfill these demands. Given below is the RDA of the mineral.



Life Stage

RDA of Magnesium (mg/day)

Infants 0 – 6 months


Infants 7 – 12 months


Children 1 – 3 years


Children 4 – 8 years


Children 9 – 13 years


Boys 14 – 18 years


Girls 14 – 18 years




Food Sources of Magnesium

Nuts, green vegetables, beans, peas, and whole grains are magnesium rich foods. Some more food sources are fish (halibut, salmon, and tuna), shrimps, scallops, sardines, rice bran, wheat bran, legumes, nuts, figs, raisins, bananas, avocadoes, carrots, cucumber, potatoes, beet, cauliflower, cabbage, brussels sprouts, spinach, and peanuts.


Top 10 Magnesium Rich Foods


  1. Bran (Wheat, Rice & Oat): Breakfast items enriched with different bran’s are rich in magnesium (900 – 200mg/ 100g serving).
  2. Dried Herbs: Dried herbs that can be added to any recipe and salads, like coriander, chives, spearmint, dill, basil, and savory have high magnesium content.
  3. Squash, Pumpkin and Watermelon seeds: These can be sprinkles on top of salads or toasted and consumed as a snack. They provide around 500 – 550 mg/100g serving of the mineral.
  4. Cocoa powder (Dark Chocolate): It makes mouth watering desserts, and also doubles up as a source of magnesium, providing 499mg/100g serving.
  5. Flax seed & sesame seed: One of the benefits of oils is that is a good source of Magnesium (approximately 392 – 350mg/ 100g serving).
  6. Brazil nuts: The brazil nut  gives 376mg of magnesium/100g serving, which is 19 mg per kernel/nut.
  7. Sunflower seeds: Sunflower seeds are edible, they can be toasted and salted and consumed as a snack, providing 325mg of magnesium / 100g serving.
  8. Almonds, Cashewnuts, Pine nuts, Peanuts & Mixed nuts: These delightful ‘anytime snack’ items are loved by children, and provide 290 – 250mg of magnesium/ 100g serving.
  9. Molasses: A healthier substitute for refined sugar in cakes and breads, molasses give 242mg of magnesium /100g serving.
  10. Roasted soyabean: Usually used as a snack, these are also a great source of magnesium (392m/100g serving).


How To Incorporate Magnesium Into Your Kids' Diet

The food sources of magnesium are diverse, so making sure that you child gets ample mineral via diet is not difficult. One peanut butter sandwich can do the trick. Remember to include whole grains like, whole wheat pasta, bran enriched bread, etc in their diet.


Here are two such recipes Wheat Bran Waffles and Oat Bran Muffins which are magnesium rich. You can even add nuts and dried fruits to it to increase its mineral content!


Note: Children, especially ones under 2 yrs are prone to food sensitivity and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergy avoid the any food that contains that particular allergen completely.


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Top 10 Magnesium Rich Foods For Children