1. Calcium
  • Helps to build strong bones and teeth
  • Promotes healthy nerve and muscle function
  • Helps blood to clot
  • The best sources of calcium are: milk, yoghurt and cheese. However, calcium can also be found in other less expected places such as cooked spinach, fortified breakfast cereals, bread and tinned salmon and sardines
  • Your five - eight year old child needs 800mg of calcium per day
2. Iron:
  • Important for making haemoglobin, the oxygen-carrying red pigment in blood
  • Important for making myoglobin, a pigment that stores oxygen in muscles
  • A lack of iron can cause anaemia, which can result in fatigue, weakness and irritability
  • Good sources of iron include: fortified breakfast cereals, spinach, red meat, tofu, soy beans and whole-wheat bread
  • Your five - eight year old needs 8-10mg per day of iron
3. Magnesium:
  • Keeps bones strong 
  • Supports the immune system
  • Helps maintain muscle and nerve function
  • Good sources of magnesium include: cashews, peanut butter, avocado, baked beans, banana and lentils
4. Potassium:
  • Required for normal muscular and neurological function and the maintenance of a healthy blood pressure
  • Good sources of potassium include:  Spinach, almonds, banana, and tomato, orange
5. Vitamin A:
  • Helps maintain vision and bone growth
  • Promotes healthy hair and skin
  • Good sources of vitamin A include: Carrot, mango, tinned and fresh peaches, broccoli, sweet potato and cheddar cheese
6. Vitamin C:
  • Assists with healing
  • Boosts the immune system and helps keep infections at bay
  • Helps the body absorb iron from iron-rich foods
  • Good sources of vitamin C include: Orange juice, tomatoes, red peppers, strawberries, mango, potato and pink grapefruit
  • Your five - eight year old child needs 45 mg of vitamin C per day
7. Vitamin D:
  • Assists the body in absorbing calcium
  • Builds strong teeth and bones
  • Is essential for reaching growth potential and peak bone mass
  • Functions as a hormone with roles in immune system, insulin production and regulation of cell growth
  • Good sources of vitamin D include: Salmon, egg yolk, cheese, canned tuna, cheese and fortified milk. Kellogg’s children’s breakfast cereals have added vitamin D
  • Your five - eight year old needs 10 micrograms per day of vitamin D  
8. Vitamin E:
  • Limits the production of free radicals can damage cells
  • Is important for immunity, DNA repair, and other metabolic processes
  • Good sources of vitamin E include: Almonds, broccoli, peanuts, mango and sunflower seeds
  • Your five - eight year old needs 7mg per day of vitamin E
9. Zinc:
  • Maintenance of healthy skin
  • Wound healing
  • Good sources of zinc include: Beef, chicken, lentils, cheese and tofu, yoghurt
  • Your five - eight year old needs 6-7mg of zinc per day
10Essential fatty acids (EFAs):
  • Helps build cells
  • Needed for brain function
  • Strengthens the cardiovascular system
  • Builds immunity
  • Helps the body absorb nutrients
  • Good sources of Essential fatty acids include: walnuts, tofu, soy beans, omega 3 fortified eggs
  • Your five-eight year old needs 10g per day of Omega 6 and 0.9g per day of Omega 3



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