Magnesium is the second most important nutrient required for healthy growth. Magnesium deficiency can lead to various health issues in the later stage of life. This mineral acts as electrolyte required by the cells in the human body. Hence, it is the most plentiful mineral present in the body after potassium, calcium, and sodium. The presence of magnesium is directly linked to the evolution, growth and neurological wellbeing of a child. Therefore, one needs to understand the importance of this mineral in terms of the overall growth of the body. With low levels of magnesium, a child may suffer from metabolic dysregulation. It can also cause mental and physical health issues. However, excess of magnesium in the body can cause hypermagnesemia.
Thus, a parent must be aware of all the factors related to the wellbeing of their child. Hence, it is essential to know the causes of deficiency. Poor diet is one of the important factors leading to a lack of magnesium in the child. Intensive exercise is another factor accompanied by it. It leads to excessive stress in the child.
However, there are several ways to find out if your child is suffering from magnesium deficiency. You need to figure out the steps involved in searching for deficiency.
Steps in Identifying Magnesium Deficiency in your Child:
- You can recognize the symptoms in their behavior.
- Kids wake up from the middle of sleep complaining about sudden cramps.
- They are found to be irritated with a grumpy mood.
- They show signs of teeth grinding and restlessness. At times they act sensitive to loud noise.
- They often show anxiety over simple tasks assigned to them.
- The other symptoms include low attention levels, asthma, and hyperactivity.
Thus, these signs not always indicate the fact that there is a need for grooming their behavior. Children are not capable of complaining about an internal health issue. Hence, the parent needs to be cautious about the mentioned symptoms.
Ways to Deal with Magnesium Deficiency in your Child
The only basic way of erupting magnesium deficiency in your child is through food intake. Food is the best source of consuming magnesium. Here is a list of top 6 foods high in Magnesium.
1. Dark Chocolates
Kids love chocolates! And if you inculcate the habit of consuming dark chocolate at a young age, it is will prove beneficial. Dark chocolate contains 64 mg per serving. It is also high in manganese, copper, iron and prebiotic fiber. Therefore, with the presence of antioxidants, free radicals are killed through dark chocolates. Free radicals are responsible for damaging the cells in the body. Hence, the child can avoid a shortage of magnesium with dark chocolate intake.
Nuts are loved by everyone. And they are one of the healthiest foods with loads of nutrients and minerals in it. The list of nuts includes cashews, almonds, walnuts, pistachios, pecans, hazelnuts and many more. Nuts contain a minimum of 82 gm of magnesium per serving. They are full of monounsaturated fat and fiber. It helps to improve the overall wellbeing of a child. Therefore, with the intake of more nuts in a daily diet, magnesium deficiency can be addressed.
3. Green Leafy Vegetables
Green leafy vegetables are high in magnesium. It contains a minimum of 75 mg per serving. The lists of leafy greens are kale, spinach, Fenugreek, mustard greens and many more. They are full of manganese, vitamins (A, C and K) and iron. The intake of leafy greens will help in protecting the cells from being damaged. Thus, include these green vegetables in your child’s daily diet.
Banana is the most loved fruit across all generations. This fruit contains the highest amount of potassium in it. One piece of banana contains a minimum of 37 mg. Additionally, banana also contains manganese, Vitamins (C and B6), and fiber. It is full of good carbs and rich in sugar. Intake of a banana a day will keep a child free from magnesium deficiency.
5. Whole Grains
Whole grains are good for the overall wellbeing of the body. One can consume it to avoid any extra weight gain. The same goes for kids as well. Obesity has also become common among children these days. Hence, include whole-grain food in their diet. Whole grains are rich in manganese, selenium, protein, and Vitamins (B). Include more of oats, wheat, barley, quinoa in your kid’s breakfast. It contains a minimum of 65 mg per serving.
6. Fatty Fish
Consumption of fish is good for health. It is the main source of omega 3 fatty acids. And including fatty fish in their daily diet will keep them away from various diseases and deficiencies. For example, half a fillet of salmon contains a minimum of 53 mg in it. Thus, one can also avoid eye problems with daily consumption of fish. Fish also helps to sharp their brain.
Thus, to avoid magnesium deficiency, a parent must take care of their child’s diet. Diet plays a crucial role in the evolution of a child’s body. Hence, always feed your child healthy food!