Vitamin A is most essential in your child’s diet as a building block for healthy development. It also prevents eye problems and boosts immunity.

Vitamin A is abundant in several food groups, predominantly dark colored orange and green fruits and vegetables like carrots, pumpkins, mangoes, apricots, kale and spinach. So pack your child’s palette with these colorful eats

There are several variants of Vitamin B and to put it simply, the B vitamins are important in metabolic function and the production of healthy red blood cells. Vitamin Bs supply and store energy to keep kids’ energy levels up.

Find these energy boosting vitamins in foods like eggs, dairy products such as milk and yoghurt, seafood, beans and peas.

Vitamin C is sometimes known as the ‘healing’ vitamin. It helps heal wounds and resist infection in your body. This is a godsend to combat the common cold and even Hand, Foot and Mouth Disease.

Have your kids indulge in citrus fruits, cabbage, broccoli and strawberries, it could mean the difference between a three day and a week-long recovery time.

Calcium is vital for the development of bone mass, which is almost entirely build in childhood and adolescence. Studies show that a lack of calcium can interfere with growth and put the child at a greater risk of osteoporosis later in life.

Make it a habit for your child to incorporate calcium-rich foods in their diet such as milk, cheese and yoghurt.

The easiest on this list to obtain is Vitamin D. Just step outside and soak up the glorious sun for about 15-20 minutes before 10am for adequate amounts of Vitamin D to generate in your body naturally.

Vitamin D helps the body absorb calcium, thus strengthening bones and teeth. But don’t linger in the sun for more than 30 minutes, and remember to put on sunscreen.

Vitamin K is produced naturally in our intestines to help blood clot and prevent serious bleeding. Babies have low levels of Vitamin K at birth and risk developing a rare bleeding disorder called Vitamin K Deficiency Bleeding.

For toddlers with weak dispositions, feed them natural sources of Vitamin K such as asparagus, broccoli and brussels sprout. Just whizz them up in a blender and make a soup.

Vitamin E is packed with antioxidants and aids in the protection of cells and tissue from damage. It also regulates the immune system and metabolic process. Luckily for kids, Vitamin K is found in peanuts and avocados.
Think organic peanut butter or a cool avocado smoothie. A handful of peanuts is all you need to get 20 per cent of the daily Vitamin E needs.

A baby uses up its iron stores within the first six months so it’s important to replenish it. Iron aids in brain development and is one of the most important nutrients children need in their diet.

Studies show that a deficit in iron can cause learning and behaviorial problems. Iron is easily found in lean red meat, chicken and shrimp, and also non-meat products such as soy nuts, beans, lentils and whole wheat bread although they aren’t as well-absorbed by the body as animal based alternatives.

Not sure about potassium? Potassium is vital in the regulation of a child’s blood pressure as they age. It is also crucial in the healthy development of the heart and lungs, ensuring that the muscle functions in both organs are healthy.

It’s also much easier to find than you think: tomatoes! So start thinking of tomato-based pasta recipes for your kids!

Fibre promotes healthy bowel movements and prevents constipation. A study also shows that when carbohydrates combine with fiber, it slows the absorption of sugar and regulates insulin response, resulting in lower risks of high cholesterol or diabetes when kids become adults. Some delicious fiber-rich foods: sweet potatoes and whole-grain breads