Top 10 Magnesium Vegan Food Sources For Your Kids

Top 10 Magnesium Vegan Food Sources For Your Kids

Top 10 Magnesium Vegan Food Sources For Your Kids

When it comes to a developing child, we've all heard about the importance of vitamins and calcium, but what about other nutrients?

The human body requires a plethora of elements to function correctly and normally. Most of these are replaced by everyday food, which is why we as parents are unaware of the whys and what's of the elements and their relative nutrient content.

Magnesium performs about 800 enzymatic processes in the human body and is one of the most critical minerals for children's overall health (and adults). Do you want to know the benefits of this mineral and what foods are high in magnesium for your children? Stay tuned…

Top 10 Magnesium Vegan Food Sources For Your Kids

What Is The Purpose Of Magnesium?

Magnesium is a macromineral that is essential to the organism. It participates in hundreds of enzyme processes that are essential for energy production as well as heart function. It has also been proven to aid in the prevention of coronary artery spasms, which can result in heart attacks.

Magnesium is also known as an “anti-stress” mineral. It acts as a natural tranquillizer by relaxing our muscles. It also helps to relax the muscles in our digestive tract. It's even been made into powdered drinks that can be taken before bed to aid sleep.

Magnesium requires the presence of other minerals in order to work properly, the most essential of which is calcium. When combined with calcium, it can aid in the prevention of high blood pressure.

Magnesium has also been demonstrated to be beneficial. Anxiety, muscle and menstrual cramps, sleeplessness, and even kidney stones have all been proven to benefit from magnesium.

Magnesium Deficiency Symptoms

Magnesium Deficiency Symptoms

Magnesium deficiency, commonly known as hypomagnesemia, is a common health issue.

While less than 2% of Americans are believed to be magnesium deficient, one study estimates that up to 75% are not receiving their recommended dose. In other circumstances, deficiency may go undiagnosed since the apparent symptoms don't present until your levels are dangerously low.

A variety of factors can cause magnesium shortage. They range from insufficient food intake to magnesium loss from the body. Diabetes, poor absorption, persistent diarrhea, celiac disease, and hungry bone syndrome are all symptoms of magnesium deficiency. People who are alcoholics are also at a higher risk.

Age and amount of magnesium recommended (milligrams per day)

  • 0-3 months: 55
  • 4-6 months: 60
  • 7-9 months: 75
  • 10-12 months: 80
  • 1-3 years: 85
  • 4-6 years: 120
  • 7-10 years: 200


  • 11-14 years: 280
  • 15-18+ years: 300


  • 11-14 years: 280
  • 15-18 years: 300
  • 18+ years: 270
  • During pregnancy:  No increase required
  • Breastfeeding: +50
  • Disorders Of The Mental Health

Another possible result of magnesium insufficiency is mental health issues.

Apathy, which is characterized by mental numbness or a lack of emotion, is one of them. Deficiency can worsen and result in delirium and coma.

Observational studies have also linked low magnesium levels to an increased risk of depression. Scientists have also theorized that a shortage of magnesium may contribute to anxiety, but the direct proof is insufficient.

One evaluation indicated that magnesium supplementation may aid a subset of persons with anxiety problems, but the data is of poor quality. Higher-quality research is required before any conclusions can be drawn. In short, it appears that magnesium deficiency may cause nerve malfunction and encourage mental health problems in some persons.

Tiredness And Muscular Weakness

Tiredness And Muscular Weakness

Another symptom of magnesium insufficiency is fatigue, which is defined as physical or mental exhaustion or weakness.

Remember that everyone gets tired from time to time. Usually, it just implies you need to rest. Severe or persistent fatigue, on the other hand, may indicate a health problem.

Because fatigue is a generic symptom, its cause cannot be determined unless it is accompanied by other symptoms. Muscle weakness, also known as myasthenia, is another more specific indication of magnesium insufficiency.

Scientists believe the weakness is caused by potassium loss in muscle cells, which is linked to magnesium insufficiency.

As a result, magnesium shortage may be one of the causes of weariness or weakness.

High Blood Pressure

High Blood Pressure

According to animal studies, magnesium shortage may raise blood pressure and induce hypertension, which is a major risk factor for heart disease.

While there is no direct evidence in humans, numerous observational studies imply that low magnesium levels or poor dietary consumption may increase blood pressure.

Controlled studies provide the most compelling evidence for magnesium's health effects.

Several studies have found that magnesium supplementation can help lower blood pressure, particularly in adults with high blood pressure.

Simply put, a lack of magnesium may raise blood pressure, increasing the risk of heart disease. Nonetheless, further research is required before its significance can be fully appreciated.



Osteoporosis is a condition that causes weak bones and an increased risk of bone fractures.

The chance of getting osteoporosis is influenced by a variety of factors. These are some examples:

Aging, a lack of activity, and a low dietary intake of vitamins D and K are all factors to consider. Surprisingly, magnesium shortage is also linked to osteoporosis. Deficiency may damage bones directly, but it also lowers blood calcium levels, which are the fundamental building blocks of bones.

Rat studies demonstrate that a lack of magnesium in the diet leads to a loss of bone mass. Although no human studies have been conducted, studies have linked inadequate magnesium intake to reduced bone mineral density.



Magnesium insufficiency is occasionally observed in persons with severe asthma. Furthermore, magnesium levels are lower in people with asthma than in people who do not have the ailment.

A shortage of magnesium, according to researchers, may promote calcium buildup in the muscles lining the lungs' airways. This constricts the airways, making breathing more difficult. Interestingly, persons with severe asthma may be given a magnesium sulphate inhaler to assist relax and opening their airways. Injections are the preferred form of administration for people experiencing life-threatening symptoms.

However, data regarding the efficacy of dietary magnesium supplementation in people with asthma is inconclusive.

Plant Base Magnesium-Rich Foods For Your Kids

Vegetables With Green Leaves

1. Vegetables With Green Leaves

Green leafy vegetables, in addition to being high in iron, are also high in magnesium. Green vegetables are often difficult for mothers to provide for their children. The ideal approach to introduce these vegetables into your children's diet is to make them into vegetable cutlets or a puree that can be used as a sauce for their favorite pasta.


2. Seeds

The new superfoods are seeds. Magnesium is found in flaxseeds, pumpkin seeds, and chia seeds. With 150 mg in a 28-gram dose, they are a very good source of magnesium. This amounts to 37% of the daily recommended consumption.

Furthermore, these seeds are high in iron, monounsaturated fat, and omega-3 fatty acids. These contain antioxidants, fiber, and help to speed up your metabolism.

Flaxseeds can also help lower cholesterol and may be beneficial in the treatment of breast cancer.


3. Oatmeal

Oatmeal is a popular breakfast recipe that any mom can prepare in a matter of minutes. In fact, most moms swear by oats when they don't have enough time in the morning before heading out the door for work.

We all know that oatmeal is a superfood, and one cup of cooked oats contains up to 57.6 milligrams of magnesium. Top it with your children's favorite seasonal fruits, and they'll be good to go in the morning.


4. Bananas

The banana is a fruit that practically every child enjoys. In fact, this is one of the very first fruits that parents introduce to their infants as young as six months. Aside from the delicious taste, this fruit is also highly high in magnesium content. A medium banana has around 32 milligrams of magnesium.


5. Whole-Grains

Whole grains are beneficial to our overall health. Whole grains are the first food that is recommended when on a weight loss regimen. Magnesium is abundant in whole grains such as buckwheat and quinoa.

28 grams of dried buckwheat has 65 milligrams of magnesium, which accounts for 16% of the daily required consumption.

Consumption of whole grains has been found to lessen inflammation and the risk of heart disease.


6. Tofu

Aside from protein, tofu is a wonderful source of magnesium, as well as other essential nutrients. Because it is made from soy milk, tofu is an excellent alternative for lactose-intolerant youngsters. A 100-gm portion of tofu contains about 30 milligrams of magnesium.


7. Nuts

Nuts are a low-calorie, weight-loss-friendly snack. Cashew and Brazil nuts are high in magnesium. One serving of cashews (28 grams) contains 82 milligrams of magnesium, which is 20% of the daily required consumption.

When taken as a snack, nuts are heart-healthy, have anti-inflammatory qualities, and can make you feel satiated.

Selenium is abundant in Brazil nuts. Just two Brazil nuts contain more than 100% of the daily required amount of the mineral.

Dark Chocolate

8. Dark Chocolate

Dark chocolate is both nutritious and tasty. It contains 64 mg of magnesium per 28-gram serving, which is 16% of the daily required consumption.

Dark chocolate is also high in iron, copper, and manganese, as well as fibre, which supports healthy gut bacteria. It is also high in antioxidants, which help to reduce free radical damage.

Dark chocolate is beneficial to heart health because it stops harmful cholesterol from oxidizing.

Choose chocolate that contains 70% cocoa to receive the most advantages. A higher percentage is preferable.


9. Legumes

We consume legumes on a daily basis. Lentils, beans, chickpeas, peas, and soybeans are examples. All of these are extremely high in magnesium. One cup of black beans, for example, has 120 milligrams of magnesium, which is 30% of the daily required consumption.

Legumes are high in fiber and have a low glycemic index, so they can help lower cholesterol, improve blood sugar levels, and reduce the risk of heart disease.

Baked Potato

10. Baked Potato

3.5 ounces baked potato in skin = 43 mg

Keep your skin on! Simply use a clean sponge or kitchen brush to scrape the debris away with cool running water. Because many of the vital minerals are contained in the potato skin, this will help maintain the magnesium levels!

How Much Magnesium Do You Get From Your Vegan Food?

How Much Magnesium Do You Get From Your Vegan Food?

  • Rice, white, cooked: Serving Size ½ cup: 10 mg
  • Pumpkin seed – kernels: Serving Size 1 oz: 168 mg
  • Cashews, dry roasted: Serving Size 1 oz: 74 mg
  • Pumpkin seeds in the shell: Serving Size 1 oz: 74 mg
  • Almonds, dry roasted: Serving Size 1 oz: 80 mg
  • Spinach, boiled: Serving Size ½ cup: 78 mg
  • Peanuts, oil roasted: Serving Size ¼ cup: 63 mg
  • Cereal, shredded wheat: Serving Size 2 large biscuits: 61 mg
  • Soymilk, plain or vanilla: Serving Size 1 cup: 61 mg
  • Black beans, cooked: Serving Size ½ cup: 60 mg
  • Edamame, shelled, cooked: Serving Size ½ cup: 50 mg
  • Bread, whole-wheat: Serving Size 2 slices: 46 mg
  • Dark chocolate -60-69% cocoa: Serving Size 1 oz: 50 mg
  • Peanut butter, smooth: Serving Size 2 tablespoons: 49 mg
  • Potato, baked with skin: Serving Size 3.5 oz: 43 mg
  • Carrot, raw: Serving Size 1 medium: 7 mg
  • Breakfast cereals fortified: Serving Size 10% fortification, 40 mg
  • Rice, brown, cooked: Serving Size ½ cup: 42 mg
  • Apple: Serving Size 1 medium: 9 mg
  • Oatmeal, instant: Serving Size 1 packet: 36 mg
  • Kidney beans, canned: Serving Size ½ cup: 35 mg
  • Banana: Serving Size 1 medium: 32 mg
  • Cocoa powder– unsweetened: Serving Size 1 tablespoon: 27 mg
  • Broccoli, chopped & cooked: Serving Size ½ cup: 12 mg
  • Raisins: Serving Size ½ cup: 23 mg

Vegan Recipes High In Magnesium

Vegan Nut Burgers

1. Vegan Nut Burgers


  • Porcini mushrooms: 15g (soaked 20 minutes in a little boiling water)
  • Finely chopped: 20 nuts
  • Finely chopped, garlic: 1 clove
  • Cooked rice: 2 cups
  • Heaped teaspoon fresh oregano, chopped
  • Chestnut mushrooms: 6-8 (finely diced)
  • 2 tablespoons of the water the porcini mushrooms were soaked in
  • Tomato puree: 2 tablespoons
  • Soy sauce: 1 tablespoon
  • Salt and black pepper to taste
  • A little oil for frying


  1. Drain the porcini mushrooms over a bowl, reserving the liquid. Cut the dice into very little bits (about 2-3mm).
  2. Mix the porcini mushrooms with the remaining ingredients in a large mixing bowl.
  3. Blend the ingredients together using a potato masher or a stick blender. It doesn't have to be entirely pulverized; you can leave some texture and chunky parts in there if you want, but the burgers will hold together better if the mixture is fully blended.
  4. Form into 8cm diameter tiny burgers. Place a heaping tablespoon of the mixture in the palm of one hand to accomplish this. Roll the mixture into a ball with both hands, then flatten it between your palms.
  5. Heat the oil in a medium saucepan until it begins to sizzle slightly. Cook the burgers in the pan for 5-6 minutes on each side over medium heat. When they start to crisp on the outside and are heated all the way through, they're done.

Banana Hemp Granola

2. Banana Hemp Granola


  • Mashed ripe bananas: 2-3
  • Unsweetened applesauce: 1 cup
  • Natural peanut butter: ½ cup
  • Cinnamon: 1 teaspoon
  • Vanilla extract: 1 teaspoon
  • Salt: ¼ teaspoon
  • Rolled oats: 6 cups
  • Manitoba Harvest Hemp Hearts: 1 cup
  • Unsweetened coconut flakes: 1 cup
  • Banana chips: 1 cup  crushed or chopped into small pieces


  1. Preheat the oven to 300 degrees Fahrenheit. In a large mixing bowl, mash the bananas until smooth. Add the applesauce and whisk to combine.
  2. Combine the banana and apple mixture with the peanut butter, cinnamon, vanilla, and salt in a small saucepan. Heat on low until the mixture is warm and loose (this makes it easier to mix with the oats).
  3. Combine the oats, Hemp Hearts, and coconut flakes in a large mixing basin, then pour the banana mixture on top and stir until all of the oats are moist.
  4. Bake for 30 minutes on a baking sheet lined with parchment paper.
  5. Remove the pan from the oven and give the granola a good stir. Bake for another hour, stirring every 15 minutes.
  6. Remove the granola from the oven when it is golden brown and crunchy.
  7. Allow the granola to cool before stirring in the banana chips.
  8. Place the granola in an airtight jar to keep it fresh. Serve with vegan yogurt, smoothie bowls, or oatmeal, or enjoy it on its own!

Blueberry Broccoli Slaw

3. Blueberry Broccoli Slaw


  • Broccoli cabbage slaw salad mix: 12oz bag
  • Coconut bacon: ½ cup
  • Blueberries: ½ cup
  • Dried cranberries: ¼ cup
  • Sunflower seeds: ¼ cup
  • Balsamic Vinegar: 2 tablespoons
  • Plain vegan kefir yogurt: ¼ cup
  • Smoked paprika: 1 teaspoon
  • Chopped macadamia nuts: ¼ cup
  • Mustard powder: ½ teaspoon
  • Sea salt and freshly ground black pepper
  • Olive oil: 1 tablespoon


  1. In a mixing bowl, combine the broccoli slaw and the dressing. Pour in the vegan kefir yogurt and vinegar. Combine thoroughly.
  2. Then seasonings should be added. Mix once more. Finally, add the additional fixings, such as berries, seeds, bacon, onion, and so on. Chill in the fridge until ready to serve. It's also delicious mixed into wraps. Serves 3-4 people.

Top 10 Magnesium Vegan Food Sources For Your Kids


Keep anyone from these 10 magnesium vegan food sources in your kids’ daily meals. Magnesium is a vital mineral that you may be deficient in. Fortunately, there are numerous delectable foods that will provide you with all of the magnesium you require.

Eat a well-balanced diet and increase your intake of the items listed above to keep your health strong and your body satisfied.

I trust you enjoyed this article about the Top 10 Magnesium Vegan Food Sources For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!




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