For the healthy and all-around growth of the baby, nutrient-rich food is extremely important. As long as they are only breastfeeding you don’t need to worry about it much as they will get all of the nutrition from the breastmilk. But you must take healthy and nutritious food to ensure that. And as soon as the baby starts taking solids you must ensure that they get all the vitamins and minerals in the proper quantity. Magnesium for babies is one such mineral that is extremely important in their growing years.
Magnesium is as important as calcium or iron for your baby’s body. A magnesium deficiency will make your baby physically weak and tired. The reason behind having frequent muscle cramps while playing can be the dearth of this mineral. So you must not avoid magnesium from your baby’s food chart. You must be wondering how to include magnesium in your baby’s daily food or what would be the proper quality of it according to the baby’s age. Don’t worry as we have a complete list of sources, dosages, and recipes of magnesium-rich food for your help.
In This Article
- What is Magnesium?
- Super Benefits of Magnesium For Babies
- Top Sources of Magnesium For Babies
- How Much Magnesium Do Babies Need?
- Effects of Magnesium Deficiency in Babies
- How Can You Help Your Baby Get Enough Magnesium?
- Top 10 Best Magnesium Rich Foods For Babies
- Nutritional Content of Magnesium in Various Foods
- Magnesium Rich Food Recipes to Try For Your Baby
- FAQ’s
What is Magnesium?
Magnesium is an important nutrient required by our body for metabolism and overall development. It is involved in more than 300 different chemical reactions in our body. Magnesium along with calcium ensure proper muscle function and bone development. Calcium helps in muscle contractions and magnesium helps the muscle relax. The relaxing property of magnesium induces good sleep. Magnesium is also good for the heart and boosts the body’s immunity.
Super Benefits of Magnesium For Babies
The presence of magnesium in food is equally important for a baby and an adult. Here are the reasons why:
- Magnesium provides energy.
- It reduces sleeplessness or promotes better sleep.
- Magnesium helps to form DNA.
- It helps to maintain blood sugar and blood pressure levels in the body.
- Magnesium is good for uninterrupted bowel movements and proper digestion.
- It is needed to build teeth, bones, muscles and nerves.
- Magnesium helps to absorb other nutrients. It transports potassium and calcium to the membrane.
- It is beneficial for the respiratory process.
Top Sources of Magnesium For Babies
Babies who have just started on solids or are on their initial stages will have limited access to many nutrients. Hence it is important that parents and caregivers include nutrient rich foods in their baby’s diet. Here are the important sources of magnesium for babies.
According to a pediatric nutrition article published by the Golisano Children’s Hospital, here are the vital sources of magnesium that you must include in your baby’s diet.
- Nuts such as almonds and cashew nuts
- Dried fruits such as apricots
- Wholegrain breads
- Millets
- Cereals
- Green leafy vegetables
- Pulses and legumes
- Dried beans such as black beans and kidney beans
- Soy products such as tofu
- Whole and multi-grain flours
- Milk and milk products
- Fruit such as bananas
[Read : Apricot For Babies]
How Much Magnesium Do Babies Need?
The need for magnesium value depends on age.
| Age | Value Per Day |
| 6 Month Old Baby | 30 mg |
| 7 to 12 Months Old Baby | 75 mg |
| 1 to 3 Years | 80 mg |
| 4 to 8 Years | 130 mg |
So our body’s magnesium requirement is very little. So, instead of hustling to meet the daily requirement of magnesium, you can try to make an average supply of magnesium over the course of a week.
Effects of Magnesium Deficiency in Babies
If you fail to supply the body’s magnesium requirements then it can lead to a situation called hypo-magnesia or magnesium deficiency in babies. This can cause:
- Fatigue
- Insomnia
- Digestion and bowel problems
- Nerve problems
- Irritability and anxiety
In extreme conditions, long-term magnesium deficiency can cause the following symptoms as the baby grows up.
- Panic attacks
- Epilepsy
- Hypertension
- Heart ailments
- Type 2 diabetes
How Can You Help Your Baby Get Enough Magnesium?
If you find out the symptoms of magnesium deficiency in your baby then you will have to include magnesium-rich food more in your baby’s diet. You can also contact the paediatrician and give magnesium supplements to your baby if advised.
Top 10 Best Magnesium Rich Foods For Babies
The best thing about magnesium is that you can easily meet its daily requirement through a balanced diet. Here are the top ten magnesium-rich food for babies:
- Spinach
- Pumpkin seeds and chia seeds
- Almonds, cashews, and peanuts
- Legumes like soybeans, kidney beans, lentils, black beans, edamame, etc.
- Whole grains like brown rice, brown bread, oats and cereals
- Fatty fish like halibut and salmon
- Fruits and veggies like bananas, apples, carrots, and broccoli
- Halibut
- Milk and yoghurt
- Raisins
[Read : Chia Seeds For Babies]
Nutritional Content of Magnesium in Various Foods
The above-mentioned food has enough amount of magnesium to meet the daily requirement. Here is a list for your help:
| Food | Value |
| ½ Cup of Cooked Spinach | 75 mg |
| Half Cup All-Bran Cereal | 93 mg |
| 1-Ounce Cashew | 74 mg |
| 1 Cup Soymilk | 61 mg |
| 1 Tablespoon Almond Butter | 45 mg |
| ¼ Cup Black Beans | 30 mg |
| 1 Tablespoon Peanut Butter | 25 mg |
| One Slice of Whole Wheat Bread | 23 mg |
| Half Cup Yoghurt | 21 mg |
| Half Cup Milk | 17 mg |
| ¼ Cup Brown Rice | 21 mg |
| ¼ Cup Kidney Beans | 18 mg |
| Half of a Medium Size Banana | 16 mg |
| ¼ Cup Raisins | 12 mg |
| ¼ Cup Smashed Avocado | 11mg |
So, depending on the serving quality the amount of magnesium will vary. Though nuts and seeds are rich sources of magnesium, don’t give them raw to your kid as they can cause choking hazards. Instead, soak them and make a fine paste and then offer it to your kid with a spoon. Rice, beans, legumes and spinach also should be well cooked and smashed before offering to a baby.
[Read : Infant Choking]
Magnesium Rich Food Recipes to Try For Your Baby
A balanced diet is the best way to ensure that you can meet your baby’s magnesium requirement. Here are a few recipe ideas for you:
- Masoor Dal with Spinach
- Broccoli Broth
- Spinach Apple Puree
- Spinach Banana Smoothie
- Chia Chocolate Pudding
- Pumpkin Seed Butter
For a 6 to 12 months baby, you can offer magnesium-rich cashew and almond by making a fine paste of them. It is important to ensure that your baby doesn’t have nut allergies before doing this.
Once your baby gets enough teeth to chew you can gradually offer chunks of avocado, apples and bananas to let them eat all by themselves.You can also offer banana whole wheat pancakes which becomes an excellent source of magnesium for your baby.
Magnesium for babies is a vital ingredient for the overall growth and development. This mineral plays an important role in hydration and ensuring proper metabolism and smooth functioning of all organs.And there is plenty of magnesium sources in our everyday food. So, do not worry just ensure healthy food habits and a balanced diet for your baby.
FAQ’s
1. Does Magnesium Help Babies Sleep Better?
Yes, magnesium plays an important role in sleep regulation. It helps to relax the muscles and thus initiates a good sleep. Good sleep is necessary for your baby’s mental as well as physical development. So magnesium in a way will make your kid more energetic and enthusiastic.
2. Can Babies Take Magnesium Supplement?
Your pediatrician may suggest a supplement if your baby has a deficiency. Talk to the doctor if you feel that your baby is experiencing any deficiency symptoms.
Read Also: Omega 3 Fatty Acids For Babies – Sources and Benefits
