Essential vitamins and minerals for a toddler's diet

Vitamins and minerals

Iron is needed to make red blood cells and to carry oxygen around the body. It’s essential for the brain development of your toddler, and low levels can also cause anaemia.
Breastmilk contains the perfect combination of nutrients, including iron.
If you aren’t breastfeeding, it could be a good idea to introduce a growing up milk that’s iron-rich.
Other good sources are beans, pulses, beef, pork, lamb, fortified cereals, bread, dried fruit, eggs, and green leafy vegetables.
If your baby is given foods rich in vitamin C at the same time as iron-rich foods, it will help to maximise her iron absorption.

Calcium is crucial for the growth of bones and teeth, for blood clotting and nerve cells.
Your toddler’s requirements will be met as long as she eats enough dairy products including milk, yogurt, cheese, and fromage frais.
Pulses, dark green vegetables, canned fish and fortified orange juice are other good sources of calcium, and can be used to supplement the dairy foods in the diet.

Vitamin A is needed for healthy skin and cell development, and for the healthy growth of bones and teeth.
It’s often lacking from the diets of toddlers, and good child-friendly sources include yellow and orange fruit and vegetables, such as peppers, tomatoes, mango, apricots, dark green vegetables, and liver and dairy products.

Vitamin C is crucial for the development of the immune system, the structure of bones, cartilage and muscle, and general growth.
It also helps the body to absorb iron, especially from non-meat sources.
Good sources are citrus fruits, fruit juices, berries, and vegetables.

Vitamin D allows our bodies to metabolise calcium, and can be synthesised through the action of sunlight on the skin.
So in winter make sure you include dietary sources of vitamin D including oily fish such as salmon and tuna, and fortified dairy products.

Prebiotics are food substances which promote the growth of friendly bacteria in your toddler’s gut. This in turn helps your child to have a healthier immune system.
Natural sources of prebiotics include chicory, bananas, leed, wheat and onions.