Vitamin C
Vitamin C is one of the most well-known vitamins for boosting the immune system. This mighty antioxidant helps protect cells from damage, supports collagen production, and plays a pivotal role in healing wounds and fighting infections. Common food sources of vitamin C include:
- Oranges
- Strawberries
- Bell peppers
- Broccoli.
- Kiwi
- Pineapple
A deficiency in vitamin C can lead to health concerns such as frequent infections, slow wound healing, dry or scaly skin, bleeding gums, and fatigue.
Vitamin D
Vitamin D plays an important role in supporting bone health and the immune system. It helps the body absorb calcium, which is necessary for strong, healthy bones, and it also helps regulate immune function. The challenge for picky eaters is that many foods that are naturally rich in this vitamin—such as fatty fish, egg yolks, and fortified dairy—are often not on the menu for fussy eaters.
Signs of vitamin D deficiency can include fatigue, muscle weakness, bone pain, and lethargy. If your child shows any of these symptoms, it may be time to check their vitamin D levels.
Iron
Iron is essential for producing red blood cells, which carry oxygen throughout the body, supporting energy levels, cognitive development, and overall growth. Kids who avoid iron-rich foods like meat or leafy green vegetables are at a higher risk of iron deficiency. Common sources of iron include:
- Lean meats (e.g., chicken, turkey, and beef)
- Legumes like beans and lentils
- Fortified cereals
- Dark leafy greens (e.g., spinach, kale)
Iron deficiency can exhibit symptoms like persistent fatigue, irritability, pale skin, and trouble concentrating. These issues can significantly impact your child’s energy levels, mood, and focus.
Probiotics and Prebiotics
A healthy gut supports the immune system, enhances digestion, and promotes nutrient absorption. Probiotics and prebiotics work together to optimise gut health and overall immunity.
Probiotics: Beneficial bacteria that help maintain a balanced gut microbiome, supporting the body’s ability to fight infections and absorb nutrients. Common food sources of probiotics include:
- Yoghurt
- Kefir
- Sauerkraut
- Kimchi
- Miso
Prebiotics: These are non-digestible fibres that feed probiotics, helping them thrive and perform their beneficial functions. Prebiotics can be found in foods such as:
- Bananas
- Onions
- Garlic
- Asparagus
- Leeks
For picky eaters who may not enjoy these foods, supplements can help ensure they get the benefits of probiotics and prebiotics. Including both in your child's diet can support gut health, boost nutrient absorption, and strengthen their immune system.
Vitamin A
Vitamin A is vital for maintaining good vision, supporting immune function, and promoting healthy skin and cell growth. It helps protect the body from infections and supports its natural defence mechanisms.
Common food sources include:
- Carrots
- Sweet potatoes
- Spinach
- Kale
- Red capsicums
Symptoms of vitamin A deficiency can include signs such as dry, flaky skin, frequent infections due to a weakened immune system, and difficulty seeing in low light or at night, a condition known as night blindness. Vitamin A is especially important during childhood, as it contributes to overall growth and development while strengthening the body's ability to fight illnesses.
Calcium
Calcium supports the development and maintenance of strong bones and teeth, which is especially important during growth years. It also aids muscle function, nerve transmission, and blood clotting, making it a critical nutrient for overall health.
Common calcium sources include:
- Dairy products like milk, yoghurt, and cheese
- Leafy greens such as kale, spinach, and broccoli
- Fortified foods, including plant-based milks, cereals, and juices
- Nuts and seeds like almonds and chia seeds
When kids who are picky eaters avoid calcium-rich foods, they may face higher risks of bone density issues and weaker teeth over time.
