Dietary sources of magnesium suitable for children

Our journey through the benefits of magnesium continues. We've previously explored an in-depth look at the role of magnesium in supporting child skin health, emphasising its significance for our little ones both inside and out. Today, our focus turns to the kitchen as we delve into dietary sources of magnesium suitable for children.

 As a paediatric nutritionist, I encourage parents to create balanced and varied meals that include these magnesium-rich foods. Incorporating magnesium-rich foods into your child's diet not only supports their overall health but also aligns seamlessly with Seven Sunday's commitment to natural well-being. As we prioritise skincare, let's also prioritise nourishing our little ones from within, giving them the foundation they need for a healthy and happy life. Experiment with different recipes to make the experience enjoyable for your child while ensuring they receive the essential nutrients their growing bodies need.

Dietary Sources of Magnesium for Children

1. Leafy Greens

- Examples: Spinach, kale, Swiss chard
- Magnesium Content: Varies, but leafy greens are generally good sources.
- Age Appropriate: Leafy greens can be introduced in small amounts once solid foods are introduced, usually around 6 months. Ensure they are finely chopped or pureed for younger children.

2. Nuts and Seeds:

- Examples: Almonds, cashews, pumpkin seeds, sunflower seeds
- Magnesium Content: Nuts and seeds are rich in magnesium.
- Age Appropriate: Introduce finely ground or chopped nuts and seeds after the age of one, ensuring there are no choking hazards.

3. Nut Butters:

- Examples: Peanut butter, almond butter, cashew butter
- Magnesium Content: Nut butters are good sources of magnesium, with about 50-60 mg of magnesium per 2 tablespoons of peanut butter.
- Age Appropriate: Introduce nut butters cautiously, starting around 6 months. Ensure the texture is appropriate for the child's age; for younger children, consider thinning with water or spreading thinly on soft foods. Be mindful of allergies.

4. Whole Grains:

- Examples: Brown rice, quinoa, oats
- Magnesium Content: Whole grains are good sources of magnesium.
- Age Appropriate: Introduce whole grains as part of a varied diet after the age of 6 months.

5. Dairy and Yoghurt:

- Examples: Yoghurt, cheese, milk
- Magnesium Content: Dairy products contribute to magnesium intake.
- Age Appropriate: Dairy products can be introduced after the age of one as part of a balanced diet.

6. Fruits:

- Examples: Bananas, avocados, figs
- Magnesium Content: Fruits contribute to magnesium intake, but amounts can vary.
- Age Appropriate: Fruits can be introduced as early as 6 months, depending on the type, starting with small, appropriately prepared portions.

With our exploration of dietary sources for magnesium underway, stay tuned for our next two exciting topics. We'll be sharing practical tips on integrating magnesium-rich foods into meals, making healthy eating a breeze for you and your little ones. Following that, we'll shine a spotlight on how magnesium contributes to a healthy skincare routine, providing insights into nurturing your child's delicate skin.