10 nutrients your child needs

Good nutrition is best for your growing child and it is our responsibility as a parent to ensure that our little ones have a healthy and balanced diet, not forgetting the five-a-day.

Calcium helps build stronger bones and teeth, promotes healthy nerves and muscle function, helps blood to clot and activates enzymes that convert food into energy. The best sources of calcium include dairy products such as milk, yogurt and cheese.

Essential Fatty Acids cannot be produced by the body so this should be one’s diet to help build cells, regulate the nervous system, strengthen the cardiovascular system, build immunity as well as help the body absorb nutrients. Plus, essential fatty acids are highly important for healthy brain function and vision. The best source is from omega-3.

Iron is important for making hemoglobin (the oxygen red-pigment in the blood) and myoglobin (a pigment that stores oxygen in muscles). This can cause amenia if one has little of it, resulting in irritability. The best sources come from both animal and plant - meat, seafood, poultry, dark green vegetables, legumes, dried fruit, fortified bread and grains.

Magnesium helps to keep bones strong, helps to regulate the heart beat, supports the immune system and helps maintain muscle and nerve function. The best sources are from legumes and nuts.

Potassium helps maintain healthy blood pressure since it works with sodium to control the body’s water balance. Sources are fresh fruits and vegetables (note that in the later years, this may help reduce the risk of kidney stones and osteoporosis).

Vitamin A is essential for vision and bone growth as well as the cells and tissues in the body such as hair, skin and nails. You will find this is colorful fruits and vegetables that contain vitamin A.

Vitamin C helps repair red blood cells, bones and tissues and can also keep your child’s gums healthy and help wounds heal faster. You will find this in fruits and vegetables that contain vitamin C.

Vitamin D helps the body absorb minerals such as calcium and helps build strong bones and teeth. The requirement is 400 IUs or 10 mcg per day. This sunshine vitamin is getting your child exposed to sunlight.

Vitamin E is required for immunity and DNA repair. This can be found is a number of fruits, vegetables, nuts and seeds.

Zinc is needed by more than 70 enzymes that helps digestion and metabolism, both which are highly important for a growing body.

Ever so helpful resource: www.babycentre.com