How magnesium helps our body?

Magnesium is an essential nutrient for our bodies. It is responsible for the proper functioning of thousands of body processes and is an active participant in more than 300 biochemical reactions in the body. The presence of magnesium at optimum levels is crucial for the good health of the body. Any deficiency or even excess of this mineral in the body can create major health issues.

                                                             

Dark leafy vegetables- the best source of magnesium

Benefits of Magnesium

Here are important benefits of magnesium for our body:

• Regulates heartbeat
• Builds and strengthens muscles
• Facilitates flexibility in muscles
• Builds strong bones and helps better absorption of calcium in body
• Maintains and relaxes the nervous system and also controls moods
• Balances stress hormones
• Encourages proper bowel movement
• Serves as an electrolyte and keeps the body hydrated.
• Ensures healthy teeth
• Facilitates sugar metabolism
• Provides relief from pain

With so many magnificent benefits attached to this mineral, magnesium is indeed an important nutrient that must be consumed in the right quantity.

Recommended Magnesium Dosage for Kids

The recommended magnesium dosage for kids age 1-3 years is 80 milligrams per day while for children between 4-8 years, it is 130 milligrams. Moreover, for children aged 9 to 13 years, the magnesium dosage requirements go up to 240 mg.

However, requirements further increase in adolescence. Female age 14 -18 years needs 360 mg per day while a male of the same age group needs 410 mg per day.

Signs of Magnesium Deficiency in kids

Normally, a less nutritious diet is the main reason behind magnesium deficiency in kids. There are some signs and symptoms for the same which are often misunderstood as behavioral issues in kids, check-

1. Mood swings in kids are often considered as tantrums. However, before you dismiss as inappropriate behavior next time, consider giving your child magnesium-rich foods that regulate irritable behavior.

2. Stress in kids for their home assignments, time table, peers, etc., can actually be due to lack of deficiency. Increase the consumption of magnesium in your child and see if the stress goes down in kids.

Related post- Quick Stress busters for your children

3. Frequent complaints of cramps and pains in your child are another significant symptom of magnesium deficiency. Check this on time before you dismiss this as just a tantrum.

Other signs can be spasms, muscle tension, sensitivity to noise, restlessness, and teeth grinding.

The deficiency, if not checked in time, can lead to several health issues and disorders. It can lead to health problems like diabetes, insomnia, stiffness in muscles, muscle cramps, weak bones and teeth, constipation, anxiety disorders, high blood pressure, migraine, osteoporosis, heart disease, etc.


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Magnesium Rich foods for kids

Some of the most important sources of magnesium are dark leafy vegetables, beans, and lentils, whole foods like brown rice, pumpkin seeds, fish, almonds, yogurt, bananas, and avocados.

Moreover, 1 cup of soy milk provides 15% of the daily value of magnesium.

Potatoes and healthy potato foods can give up to 21% of daily value when eaten with its skin.

Fortified cereals are another source of magnesium.

Kids love peanut and when taken in the form of roasted or boiled form or as peanut butter, peanuts are a tasty and favorite source of magnesium. Just check kids are not allergic to peanuts.

Another preferred option of kids is roasted cashew nuts that are healthy and high in calories.

Other than above, kids can get their magnesium dosage from apples, carrots, broccoli, salmon, oatmeal, raisins, and whole wheat bread.

So, include the above in the daily diet of the children to provide sufficient magnesium dosage for kids.

Reference:
https://www.webmd.com/
https://www.ncbi.nlm.nih.gov/