9 Healthy Magnesium-Rich Foods For Kids

9 Healthy Magnesium-Rich Foods For Kids

19 May 2022 | 4 min Read

Reema Shah

Author | 500 Articles

Children need a healthy diet for proper growth and development. Their diet should include a mix of complex carbohydrates, protein and healthy fats so that they are able to function well. Additionally, they also need a mix of vitamins and minerals. Magnesium is one of the important minerals that should be incorporated into their diet. 

Here’s a list of magnesium-rich foods for kids.

9 Foods For Kids That Are Magnesium-Rich

1. Nuts

Nuts like almonds and cashews are rich in magnesium and you can serve them as snacks to your kids / Credit – Canva

Nuts are not just delicious and perfect for munching as snacks, but they are also high in magnesium. Some of the magnesium-rich nuts include almonds, cashews and brazil nuts. For a healthy yet delicious taste, roast them a little and add some pink salt.

2. Avocados

Avocados are a rich source of magnesium and contain healthy fats. A medium-sized avocado provides 58 mg of magnesium. Serve avocados by making guacamole out of them and spreading it in bread. Additionally, you can mix them with mangoes and make a delicious smoothie too.

3. Green Leafy Vegetables

Green leafy vegetables like spinach and kale and rich in magnesium and can be served to kids to meet their nutritional needs / Credit – Canva

Dark leafy vegetables are magnesium-rich and also contain iron. You can incorporate this into your child’s diet in the form of a sauce in pasta or soups. Vegetable cutlets made of leafy greens are another delicious yet healthy way to add magnesium to your child’s diet.

4. Soya and Lentils

This is one of the richest sources of amino acids and is magnesium-rich. It is rich in fibre as well and can be served by dry roasting them in the oven. Lentils and chickpeas are also great sources of magnesium.

5. Bananas

Not just potassium, but bananas are also rich in magnesium content. Additionally, they are packed with vitamin c and vitamin b6. One medium-sized banana contains up to 32 mg of magnesium. This fruit can be easily served in the form of smoothies or in fruit salads as well. 

6. Whole Grains

Whole grains like brown bread, pasta and cereals are rich in magnesium. Other sources include wheat, barley and oats all of which are healthy as well. Pasta is not just delicious and loved by children but you can also add dark leafy vegetables to it to make it even healthier. 

7. Yoghurt

Yoghurt is a rich source of magnesium and can be served to kids in the form of smoothies and dips / Credit – Canva

Yoghurt is easy to carry anywhere and also keeps those hunger pangs away in children. A cup of yoghurt contains 30 mg of magnesium in it. You can serve it in salads or even make smoothies out of them. Other ways to serve yoghurt are by making raita or serving it with some jaggery during meals. 

8. Seeds

Sunflower seeds, pumpkin seeds, chia seeds and flax seeds are also good sources of magnesium. They can be added to smoothies, yoghurt and fruit salads. If your child does not like the solid form of pumpkin seeds and sunflower seeds, you can also grind them into powder and mix a spoonful with yoghurt or smoothies. 

9. Tofu

Tofu is a great source of protein and perfect for vegetarians. Additionally, 100 gm of tofu gives 53 mg of magnesium. You can serve your kids tofu by baking them or stir-frying them in sesame seeds. Another delicious way to serve tofu is by simply stir-frying it with some ginger-garlic paste and salt. 

All the foods in this list are magnesium-rich. However, ensure that you serve them to your kids regularly in small portions.

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