Foods High in Magnesium

Magnesium is a mineral that plays an important role in the body.

Benefits of magnesium include:

• Helps regulate blood pressure and blood sugar
• Supports the muscles and nerve function
• Works with other nutrients to build strong bones
• Helps the heart keep a steady beat

Your care team may ask you to add more foods high in magnesium to your child’s diet. Foods with high amounts of magnesium include green plants, nuts, and whole grains. Foods with low amounts of magnesium include vegetables, fruits, seeds, milk, and meat.

Certain cooking methods can lower the amount of magnesium in food. Two ways to prevent losing magnesium are:

• Avoid high-heat cooking methods such as broiling or searing.
• Use small amounts of water to steam vegetables instead of soaking or boiling them.

Increasing magnesium-rich foods in your child’s diet does not cause a laxative effect. Taking magnesium as a supplement may cause a laxative effect. Talk to your care team about any supplements before your child starts taking them.

The following list of foods may help you add magnesium-rich foods to your child’s diet.