Use the drop-down menus below to quickly find the vitamin information you need for your child.

A-Z Nutrition for Kids

Want the lowdown on everything your child’s body needs? Here are the goods:

Vitamin A

Vitamin A helps form and maintain healthy eyes, healthy skin and normal iron matabolism. It also aids normal function of the immune system. It can be derived from foods directly, or it can be converted by the body from beta carotene, which is found in many foods.  Vitamin A is directly available in milk and other dairy products, liver, oily fish and egg yolks.  Beta carotene can be found in tomatoes, carrots, melons, green beans, broccoli, spinach, leeks, mangoes, papayas, pumpkins, courgettes and bell peppers.

Vitamin B Group

The B vitamins include vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), folic acid, B5 (pantothenic acid), B6 (pyridoxine), and B12 (cyanocobalamin).  The B vitamins are essential for converting carbohydrates into energy, metabolism function, production of red blood cells, skin, and hair; and healthy nervous and immune systems.  B vitamins are found in all non-processed foods (and some processed ones) with a particular concentration in meat products. Other good sources for B vitamins are whole grains, potatoes, bananas, lentils and beans.

Vitamin C

Vitamin C is necessary for the formation of collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is also an antioxidant, and is a key support for the immune system. Excellent sources of vitamin C - most of which children generally will eat - include papaya, raw red peppers, broccoli, strawberries, oranges and kiwi fruits.

Vitamin D

The main natural source of Vitamin D is sunlight, which is manufactured into vitamin D by the skin.  It is essential for the absorption of calcium and the healthy development of bones and teeth.  In addition to sunlight, vitamin D can be obtained from oily fish, eggs, and dairy products.

Vitamin E

Vitamin E helps to protect cell membranes by acting as an antioxidant. It is naturally present in breastmilk and is available from many different food sources. Best are raw sunflower seeds, almonds, olives and spinach.


Calcium is a mineral that is essential for healthy and strong bones and teeth.  99 percent of the body’s calcium is located in there, with the remaining one percent found in blood plasma and soft tissues.  Calcium is essential for normal cell function.  Good sources include dairy products (milk, cheese and yogurts. Non dairy sources include spinach, tinned baked beans, trail mix (nuts, seeds) and black-eyed peas.


There are two kinds of carbohydrates: simple (sugars) and complex (starches and fibre).  Carbohydrates are the body’s primary source of energy. Children do best when they have a variety of complex carbohydrates in their diets including grains, vegetables, pasta, and beans.


Fats can be saturated, monounsaturated or polyunsaturated, depending on their fatty acids.  Fats are energy-dense foods that are essential for the rapid growth and development that children undergo.  Vitamins A, D, E, and K are all fat-soluble, which means they need the presence of fat in order to be absorbed and used by the body.


Iron is essential for healthy blood. It is an essential component of proteins involved in oxygen transport and for the regulation of cell growth.  Rich sources of iron include red meat, eggs, beans, dried fruits such as apricots and raisins, whole grains, nuts, and green vegetables such as broccoli and spinach.


Phosphorus is a mineral that contributes to the maintenance of normal bones and teeth and the normal function of cell membranes.  It also contributes to energy metabolism in that it is crucial for the production of ATP, a molecule the body uses to store energy. Phosphorous is present in nearly all foods, especially breast milk and cows' milk.


Protein consists of building blocks called amino acids.  There are two kinds of amino acids:  essential and non-essential.  Essential amino acids are obtained directly from food, while non-essential acids can be made in the body.  Protein is one of the very most important nutrients for helping the body to grow, repair itself, and maintain its immune and hormonal systems. Good sources of protein include meat, pulse vegetables such as peas, beans and lentils, milk and cheese.


Zinc is involved in numerous aspects of cellular metabolism. It plays a role in immune function, DNA synthesis, and cell division. The body does not store zinc so it needs to be included in your child's diet each day. Adequate amounts of zinc can be found in meat, fish, and dairy products. Good vegetarian sources of zinc include brown rice, nuts, seeds, beans, spinach and peas.