Micronutrients: Iron, Zinc, and Calcium
Micronutrients such as iron, zinc, and calcium play a vital role in a child’s growth, brain development, strong bones, and immune health.
When children don’t get enough of these nutrients, they may experience fatigue, poor concentration, low appetite, and become more prone to infections.
Zinc
Zinc supports a healthy immune system, helping the body fight off germs and recover from illness. Including zinc-rich foods in your child’s diet can reduce the risk of infections and support overall wellbeing.
Foods rich in zinc:
Wholegrain and wheatgerm bread
Red meat and poultry
Eggs
Legumes (chickpeas, lentils, beans)
Pumpkin seeds and cashew nuts
Plain popcorn
Iron
Iron is essential for both growth and brain function. It helps transport oxygen around the body and keeps energy levels stable. Low iron levels can cause tiredness, poor appetite, and weakened resistance to illness.
Foods rich in iron:
Wholemeal bread and fortified breakfast cereals
Pulses (beans, lentils, chickpeas)
Dried fruits such as apricots and raisins
Lean red meat
Leafy greens (spinach, kale)
Cashew nuts and almonds
Calcium
Calcium is key for building and maintaining strong bones and teeth. It also supports muscle function and helps regulate the heartbeat. Ensuring children get enough calcium early in life supports healthy development and can prevent bone weakness or fractures later on.
Foods rich in calcium:
Milk, yoghurt, and cheese
Custard
Tofu
Leafy greens (kale, spinach)
Sardines