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5 Fruits and Vegetables Rich in Magnesium You Should Include in Your Kids’ Diet

July 25, 2016

Every growing child needs a healthy dose of magnesium. This mineral is responsible for keeping their bones strong and their heart rhythm steady. It also helps support the children’s immune system and maintain muscle and nerve function. Magnesium is also said to help children stay calm, especially in this age where they are surrounded by a wide range of stressors.

As a parent, you’re probably wondering how much magnesium your child needs. If your children are between the ages of one and three years, they will need at least 80 milligrams of magnesium every day. If they are between the ages of four and eight, they will need at least 130mg daily.

To improve your children’s daily magnesium intake, here are some of the fruits and vegetables that you can incorporate in their daily diet.

Broccoli

Broccoli

Half a cup of cooked broccoli contains 51mg of magnesium. In addition, a serving of this superfood also contains more vitamin C than an orange. It may also help reduce your children’s risk of developing certain types of cancer. To make the most of the nutritional benefits of broccoli, consider eating it raw or lightly steamed.

Peas

peas

A cup of peas contains 48mg of magnesium, which is more than half of your four-year-old child’s minimum daily magnesium requirement. Apart from magnesium, a cup of peas also contains protein, potassium, and vitamin A. Tt is also a good source of vitamin C.

Spinach

Spinach

Green leafy vegetables have always been known as an excellent source of magnesium. A hundred grams of raw spinach contains 79mg of magnesium. Spinach is also rich in vitamins A and C, as well as calcium and iron.

Banana

banana

If your children are not too fond of eating vegetables, you can feed them bananas. Bananas are a good source of magnesium, too. One medium banana contains 33mg of the mineral. This fruit is also known for its high potassium content, which can help reduce blood pressure naturally. Aside from eating them raw, you can pop them into the blender and make them into a smoothie. You can also make bananas a regular part of your children’s breakfast by slicing them into a bowl of porridge or in a smoothie.

Avocado

Avocado

Avocados are another excellent source of magnesium. A hundred grams of this fruit contains 29mg of magnesium, while a whole fruit (about 201g) contains 58mg of this mineral. In addition to magnesium, avocados are also rich in vitamins C, A, E, and K, as well as iron and folate.

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