by Udita Saklani
Presenting top 8 magnesium rich foods for your kids
We have often heard about vitamins and calcium content when it comes to a growing child, but what about other elements? There are tonnes of elements which are required by the human body for its proper and normal functioning. Most of these are substituted by the daily food, and that is one reason why we as parents do not realize the Why’s and What’s of the element and their respective nutrient content.
It is only when the child’s body tends to show certain signs and symptoms of a potential deficiency, that we realize there might be something missing on the child’s dinner plate. In fact, you would be surprised to know that magnesium is the second most abundant element present inside human cell. It is one of the prime ingredients which trigger bio chemical reactions in the body and hence provide energy which is essential for proper functioning.
Thus, for kids also, taking the right content of magnesium in their daily diet is equally important. Some of the most vital benefits of magnesium to the human body are as given below:
1. It helps in strengthening of bones: We all know how much is calcium important for healthy and strong bones. But mommies and daddies, magnesium is equally important element for having a good and sound bone health.
2. For carrying out bio chemical reactions in the body: Magnesium acts as a catalyst for the umpteen bio-chemical reactions in the body. They are responsible for proper functioning of enzymes which in turn drives and accelerates the necessary chemical reactions in the human body.
3. Protein and DNA synthesis: Protein is one of the prime nutrients which aid in building muscle mass. Studies have shown that insufficient levels of magnesium in the body can lead to slower DNA synthesis and hence slow down the entire activity of the human cells.
Presenting top 8 magnesium rich foods for your kids:
1. Green leafy vegetables:
Along with ample quantities of iron, green leafy veggies are also a great source of magnesium. Often moms struggle in feeding their children with green veggies. The best way to incorporate these vegetables in your kids’ diet is either by including them into vegetable cutlets or making them into a puree which serves as a sauce for their favorite pasta.
If there is one fruit which is high on carbohydrate and at the same time high in healthy fats, it has to be avocado. Avocado is one of the many fruits which has tremendous health benefits. They are said to have even higher percentage of magnesium than that found in our good old bananas. They are also a perfect source of fiber which keeps digestion of children on track.
Legumes are a hit with Indians and are a hit in households which prefer vegetarian food. Legumes are super rich in both protein and magnesium. There are various ways of feeding children with legumes. You can try making a paste of the legumes and then knead it into the wheat dough and then make chapattis out of it. Hummus which is made of chickpeas is also a huge hit with kids as it is one of the tastiest and healthiest dips.
4. Nuts and seeds:
Nuts and seeds are definitely high in fatty content, but that doesn’t mean giving them a complete ditch. Including them in your child’s diet in moderate proportions is always a great idea. You can include four almonds daily in your child’s diet. However, if he is a picky eater then try mashing the nuts and then add it to porridge or give them in the form of healthy granola bars.
Oatmeal is one of the favorite recipes which any mom can cook in a couple of minutes for breakfast. In fact, most moms swear by oats when they just don’t have enough time in the morning just before leaving for work. All of us know oatmeal is a power food, and there is as much as 57.6 mg magnesium in one cup of cooked oatmeal. Top it with your little ones’ favorite seasonal fruits and they are good to beat the morning hunger pangs.
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Banana is one fruit which almost every single child adores. In fact, this is one of the very first fruits which parents introduce to their children when they are as little as six months old. Apart from the delish taste which this fruit has to offer it is also extremely rich in magnesium content. A medium banana contains roughly 32 mgs of magnesium in it.
Yogurt is a great snack when you are traveling or to beat those evening hunger pangs when kids return from an outdoor activity. Children love yogurt in many forms such as plain, flavored or with their regular meals. It is important to note here that one cup yogurt contains 30 mg of magnesium in it.
Apart from protein, tofu is also an excellent source of magnesium along with other vital elements as well. Tofu is a great option for children who are lactose intolerant as its derived from soy milk. A 100-gm tofu has an approximate serving of 30 mg magnesium.
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