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Magnesium

By Hanan Saleh

Paediatric Dietician


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Written By Hanan Saleh

Magnesium is a mineral that you need every day for good health. It’s an essential mineral required by every organ in the body for a range of activities including bone, protein and fatty acid formation. About 50 to 60% of a person’s magnesium is stored in the bone, and as such, it plays a key role in bone metabolism. Magnesium ions regulate over 300 biochemical reactions in the body through their role as enzyme co-factors.

How much do they need?

 

Age RDI mg/day
Infants 0 to 6 months 30
7-12 months 75
1 to 3 years old 80
4 to 8 years old 130
Source: Nutrient Reference Values for Australia and New Zealand[iii]

Best sources of Magnesium?

The best sources of magnesium are legumes, nuts, seeds, fish and whole grains.

FOOD SERVE SIZE MAGNESIUM PER SERVE (mg)
Soybeans 180g or 1 cup cooked 148
Beans/Peas 172g or 1 cup cooked 148
Spinach 180g or 1 cup cooked 157
Seaweed 100g 121
Kale 100g 47
Brown Rice 195g or 1 cup cooked 86
Brazil nuts 10 nuts 190
Almonds 30 nuts 90
Cashews 15 nuts 85
Pumpkin seeds 28 150
Mackerel 85g 82
Black caviar 1 tablespoon 60
Dark chocolate 1 square 95

Source: Modified from Nutrient Reference Values for Australia and New Zealand. National Health and Medical Research Council. (2006) Commonwealth of Australia

By Hanan Saleh 1 August 2015 references

Disclaimer: Always consult with your doctor for underlying illness. Before beginning dietary investigation, consult a dietician with an interest in food intolerance. Parents should exercise caution with vitamins and supplements and monitor their children’s intake of these and other foods to ensure that kids do not get too much of these nutrients. This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner. The development of this document is not influenced by commercial organisations.

  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

  • next review

    26.08.2016

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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Magnesium

nutrition

Magnesium is one of the TOP 10 Nutrients required for Kids Health, development and wellbeing. It supports a healthy immune system, keeps bones strong kids calm and maintains a healthy heartbeat.

By Evelyn Lewin 01.08.2015
references
  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

    1203450
  • next review

    26.08.2016

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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magnesium   rich Recipes

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top 10 nutrients

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nutrition protocols for kids

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MEET THE EXPERTS

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