Carrots, sweet potatoes, green leafy veg, tuna, liver, dried apricots/mango.

Promotes healthy skin, teeth and vision, and boosts the immune system.

Take in moderation ¾  A build-up of vitamin A in the body causes headaches, skin changes and even liver damage.

Green leafy vegetables, avocados, beans, nuts, seeds, whole grains, bananas, prunes, milk, eggs, cheese, fish, meat, liver.

B vitamins are key to mental health. The brain uses a huge amount of them, and even a short-term lack of any one of the eight Bs can affect how your tot thinks and feels. They also help red blood cells to form and maintain a healthy digestive and nervous system.

If your tot suffers from poor concentration, memory, irritability or dizziness, he may lack a B-group vitamin. Each plays a different role in supporting the body. B9, also known as folic acid, is essential for unborn babies and premature infants.

Broccoli, tomatoes, red and green peppers, fresh orange juice, citrus fruits, red berries, papaya, cantaloupe, kiwi fruit..

Powerful antioxidant protecting your child’s brain and body. Builds the strong connective tissue that stabilises muscles and bones, promotes wound healing and boosts the immune system.

Bleeding gums can indicate a deficiency.

Exposure to sunshine for as little as 15 minutes three times a week will produce the RDA for vitamin D. It is also found in oily fish and eggs.

Necessary for the absorption of calcium, helps maintain the heart and nervous system.

Children up to 5 years old require more vitamin D than adults because of their growing bones.

Polyunsaturated oils, fortified cereals, sunflower seeds, almonds, green leafy veg, carrots, tomatoes, avocados, peaches.

An excellent antioxidant which protects the cell membranes against free-radical damage.

Recent research reveals that children whose mothers have a high intake of vitamin E during pregnancy are less likely to be sensitive to common allergens.

Milk and dairy products, tofu, dried fruits, nuts, seeds, whole grains, pulses, sardines.

 

Helps in the development of bones, teeth and nails, and regulates muscle function. A lack of calcium can make your child nervous, irritable and aggressive.

Calcium is only absorbed properly when there is sufficient vitamin D in the body.

Red meat, chicken, tofu, wholegrain cereals, spinach, beans, eggs and green leafy veg.

Essential for the formation of red blood cells, which transport oxygen around the body.

The body absorbs iron from animal sources most easily.

Oily fish, such as salmon, tuna, mackerel and sardines, plant seeds, nuts and pumpkin.

These good fats, crucial for developing the brain, aid in the transmission of messages within the brain. Research also links omega 3 with good eye function.

A whopping 60 per cent of your brain is made from fat. Eating the right kind of fats (omega 3) makes your child smarter. If there is not enough omega 3 in the body, the brain will make do with other fats that are inferior for the job, which do not allow messages to be passed on as quickly.