You can print this table out and stick it up in your kitchen so you can make sure your child’s diet contains all the necessary minerals to aid healthy growth and development.
| Mineral type | Food source | Function |
| Calcium | Dairy produce, soya beans, sardines, salmon, peanuts, sunflower seeds, dried beans, leafy green vegetables, tofu, almonds, sesame seeds, broccoli |
Calcium is responsible for construction, formation and maintenance of bone and teeth. |
| Chromium | Shellfish, chicken, brewers yeast, brown rice, rye bread, calves liver, carrots, lettuce, eggs, bananas, cabbages, oranges, green beans, mushrooms, parsnips, apples, strawberries, potatoes, milk, butter |
Used for glucose tolerance factor to work with insulin and balance the blood sugar levels, helps supply protein to where it is needed, lowers cholesterol levels. |
| Iodine | Seafood, kelp, seaweed, vegetables grown in iodine-rich soil |
Aids production of thyroxin hormone which is needed for the metabolism and good mental function. |
| Iron | Liver, red meat, egg yolks, nuts, asparagus, oatmeal, seaweed, parsley, figs, cherries, bananas, avocados, brown rice, potatoes, green peas, prunes, sunflower seeds, raisins, walnuts, mushrooms, broccoli |
Needed for red blood cell formation, used for energy production, and helps metabolise B vitamins. |
| Magnesium | All dark green vegetables, lemons, grapefruits, almonds, brazil nuts, seeds, figs, corn, aubergines, raisins, carrot, mushrooms, crab, tomatoes, garlic, onions, chicken, potatoes |
Needed for calcium metabolism, stress response, energy cycle, nerve and muscle function, and mental function. |
| Selenium | Wheatgerm, bran, tuna, tomatoes, broccoli, brazil nuts | Anti-oxidant, helps the use of oxygen in the body, makes vitamin E more effective. |
| Zinc | Meat, pumpkin and sunflower seeds, wheatgerm, eggs, brewers yeast, sardines, chicken, cucumbers, brazil nuts, egg yolks, carrot, oats, rye, cauliflower, walnuts, almonds, buckwheat, lettuce, tuna, berries, brown rice |
Needed for all protein metabolism, growth, cell repair, and enzyme production, essential for reproductive organs. |
