Magnesium In Children’s Diet
Magnesium is an essential mineral that cannot be synthesized by the human body, therefore it must be introduced through the diet. It is a key element in the diet of children, since it participates in several physiological processes that are related to a better state of health.
It must be borne in mind that it is essential to ensure that a balanced and varied diet is proposed in order to avoid deficiencies in micronutrients. When these take place in adults, the state of health is conditioned, but in children, development could even be affected.
The importance of magnesium in bone development in children
Along with calcium, magnesium is a mineral that is closely related to bone health. If there is a deficit of it in growth stages, it is possible that the bones do not grow strong and healthy, which would condition the motor capacity and the development of osteoporosis in the medium term. This is evidenced by a study published in The Journal of Steroid Biochemistry and Molecular Biology .
It is also an essential nutrient to ensure proper muscle contraction. It also intervenes in the relaxation process. It might even play a role in helping reduce growth-related joint discomfort, such as those experienced in the knees. Now, on this there is no solid evidence.
In addition, it is one of the minerals involved in the pathophysiology of muscle cramps. Its consumption has been shown to reduce the incidence of the problem in pregnant women. Significant correlations have not yet been achieved in children and athletes, but experts affirm that there is a relationship.
Magnesium and the nervous system of children
Magnesium not only performs its functions at the skeletal or muscular level, but is also a micronutrient associated with good mental health. First of all, it helps improve the development of the cognitive system. It also helps to achieve a state of relaxation.
It has been proposed that regular consumption, and even magnesium supplementation, could be beneficial in improving rest and modulating periods of stress, according to research published in the journal Nutrients . It should be noted that the studies carried out in this regard in children are limited, since most of the reviews test on adults.
However, it is established that the pathophysiology of emotional disturbance has an identical component during all stages of life. For this reason, an adequate consumption of micronutrients is proposed as a possible prevention mechanism at any age.
Recommended doses during childhood
It is important to know the recommended daily doses of magnesium during the infantile stage. Normally, there are no nutrient deficiencies, as it is really easy to include it in the diet. Although benefits can be derived from its supplementation, a specialist should always be consulted first.
According to current dietary guidelines, the following daily doses can be established:
- Up to 7 months: 30 milligrams a day.
- Between 7 months and 1 year: 75 milligrams a day.
- Between 1 and 3 years: 65 milligrams a day.
- From 3 to 8 years: 110 milligrams a day.
- Ages 8 and up: 240 milligrams a day.
Keep in mind that this mineral is found mostly in vegetables. Its concentration is remarkable in spinach and bananas. Also in avocados and dairy. Nuts could be a source of magnesium to include in snacks.
By proposing a varied diet you should not experience mineral deficiencies. However, if such a situation is suspected, a health professional may be visited for a nutritional assessment.
Magnesium, an important mineral in children
As you have seen, magnesium is a mineral that has important implications for the physiology of children. It is closely related to bone and cognitive development. The good news is that it is easy to meet the requirements through a varied diet.
It must also be taken into account that it is a micronutrient that could develop other positive effects in terms of preventing constipation and enzyme functioning. However, there is less scientific evidence on this.
