Vitamin A prevents eye problems and boosts immunity. It is abundant in several food groups, predominantly dark coloured orange and green fruits, and vegetables like carrots, pumpkins, mangoes, apricots, kale and spinach. So pack your child’s lunchbox with these colourful eats.

The B vitamins are important in metabolic function and the production of healthy red blood cells, as they supply and store energy to keep your child’s 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 helps heal wounds and resists infection in your body. It helps 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 built 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 10 am 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 E 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 requirements.

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.

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 fibre, 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 fibre-rich foods include sweet potatoes and whole-grain breads.

Protein helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include meat, poultry, fish, eggs, nuts, beans and dairy products.

Carbs help a child’s body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber), but kids should be eating more of the starches and fibers and less of the sugar. Foods that contain high levels of carbohydrates include breads, cereals, rice, crackers, pasta and potatoes.

Fats are a great source of energy for kids and are easily stored in a child’s body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include whole-milk dairy products, cooking oils, meat, fish and nuts.