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5 Magnesium-Rich Foods for Your Kid's Gut and Heart Health

Published February 06, 2024

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As parents, we strive to provide our kids with the best nutrition to support their growth and overall health. Magnesium, an essential mineral, plays a crucial role in maintaining gut health and supporting heart function. Incorporating magnesium-rich foods into your kid’s diet can contribute to their overall health in several positive ways. In this informative guide, we'll explore five magnesium-rich foods that promote both gut and heart health in kids.

Spinach

Spinach is a nutrient powerhouse, packed with vitamins, minerals, and antioxidants, including magnesium. Magnesium plays a vital role in muscle and nerve function, including the muscles of the digestive tract. For kiddos who are pickier eaters, blending spinach into smoothies can be a great way to incorporate more veggies, since it’s hidden by the taste of other fruits. Including spinach in your little one’s diet, you can support their gut health while providing a range of other essential nutrients for overall well-being.

Begin Health Expert Tip

Dealing with a picky eater in the family? Our Daily Growing Up Prebiotics is a tasteless and textureless prebiotic powder that easily adds 3g of fiber from chicory root into your kiddo’s day. It is the perfect solution for kiddos who need just a little more fiber support in their diets. 

Almonds

Almonds are not only a delicious snack but also a great source of magnesium. This mineral is crucial for maintaining a healthy heartbeat and supporting cardiovascular function. Additionally, almonds contain fiber, which promotes regular bowel movements and supports digestive health. 

Avocado

Avocado is renowned for its heart-healthy fats, but it's also a good source of magnesium. This versatile fruit contains potassium, which works synergistically with magnesium to support heart function and regulate blood pressure. The fiber content in avocados promotes satiety and aids in digestive health by supporting regular bowel movements.

Yogurt

Yogurt is a probiotic-rich food that not only supports gut health but also provides a good source of magnesium. Probiotics are beneficial bacteria that help maintain a healthy balance of microorganisms in the gut, supporting digestion and immune function. 

Bananas

Bananas are not only convenient and delicious but also a good source of magnesium. This mineral helps regulate muscle contractions, including those in the digestive tract, promoting healthy digestion. Additionally, bananas contain potassium, which supports heart health by regulating blood pressure. 

Summary
By including magnesium-rich foods such as spinach, almonds, avocado, yogurt, and bananas into your kid’s meals and snacks, you can provide essential nutrients that promote digestion, regulate muscle function, and support cardiovascular health. 

References

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[4] Crichton GE, Bryan J, Murphy KJ. Dietary antioxidants, cognitive function and dementia--a systematic review. Plant Foods Hum Nutr. 2013;68(3):279-292. doi:10.1007/s11130-013-0370-0

[5] Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated?. Nutr Rev. 2012;70(3):153-164. doi:10.1111/j.1753-4887.2011.00465.x