In my last post, we explored the importance of vitamins for our children’s health. But how do minerals stack up? Just like vitamins, minerals are essential for keeping our bodies healthy and functioning well. The best way to ensure your child gets all the minerals they need is by offering a wide variety of foods.
Much like with vitamins, children who don’t eat from all five core food groups are at risk of mineral deficiencies. There are many reasons why a child might miss out on these essential nutrients. Here are some of the most common ones:
- Lack of knowledge: Some parents may not fully understand the importance of a balanced diet and how it impacts their child’s overall health.
- Food anxieties: Children can develop anxieties around food due to negative early experiences, food allergies, digestive issues, or conditions like Avoidant Restrictive Food Intake Disorder (ARFID). These anxieties can lead to very limited food choices.
- Fussy or picky eating: Children who are extremely selective with their food may be sensitive to textures, flavours, or other food properties, which limits their nutrient intake.
- Limited exposure: Not being exposed to a variety of foods from a young age can lead to preferences for only certain foods.
- Overconsumption of snacks or treats: Eating too many processed snacks, treats, or foods from just one food group can crowd out healthier options, reducing their appetite for nutrient-rich foods from other food groups.
What Happens If Your Child Is Lacking Minerals?
If your child has a mineral deficiency, they may show certain signs or symptoms depending on the specific mineral they’re missing. Here’s a helpful guide on the most common minerals, their deficiency symptoms, causes, and which foods are rich in these nutrients.
| Mineral | Signs of deficiency | Reason for deficiency | Good food options |
| Calcium | Brittle bones and more prone to fractures (rare) | Inadequate milk or calcium fortified milk alternative intake | Dairy products (milk, cheese and yoghurt) or dairy alternatives fortified with calcium; Tofu; Green leafy vegetables, like kale, broccoli and bok choy; Fish with edible bones like sardines |
| Iodine | Goitre (swelling of the neck) | Extremely rare unless from high-risk background eg Asian or African background | Seafood; Bread (most breads in Australia are made with iodised salt); Iodised salt; Vegetables grown in iodine-rich soil. |
| Iron | Pale skin, poor appetite, irritablility, feeling tired. Changes in behaviour and cognitive function, poor memory, difficulty concentrating and learning. Pica (eating non-food items) | Following an unbalanced vegetarian or vegan diet, excessive milk intake, low iron in pregnant mothers, babies born premature or babies born with low birth weight, medical issues in the gut or heavy menstrual loss. | Meat, liver, chicken, seafood and egg yolks; Legumes or beans; Cereals fortified with iron. |
| Zinc | Depressed mood, lowered immunity, poor growth, diarrhoea, altered taste, poor wound healing, emotionally flat and emotional changes in older children | Malabsorption and unbalanced vegetarian / vegan diet | Meat, chicken, seafood; Tofu, legumes, almonds and seeds; Wholegrain products; Dairy products (milk, cheese and yoghurt) |
Ensuring Your Child Eats a Balanced Diet
To prevent deficiencies, it’s important to include foods from all five core food groups daily. Here’s a quick guide on what one serving from each group looks like:
- Fruits
- 1 medium fruit (like an apple or pear)
- 2 small fruits (like kiwis or mandarins)
- 1 cup of canned fruit (preferably in natural juice)
- Vegetables
- ½ cup of cooked vegetables (like broccoli, brussels sprouts, or carrots)
- 1 cup of uncooked leafy greens (like lettuce, cucumbers or baby spinach)
- ½ cup of cooked legumes (which can also count as a protein source)
- Dairy
- 1 cup (250 ml) of milk
- 1 tub (200g) of yogurt
- 2 slices of cheese
Tip: Calcium-fortified plant-based milks (like soy milk) can be a good alternative.
- Grains
- 1 slice of bread
- ½ cup of cooked rice, pasta, noodles or quinoa
- ¼ cup of muesli
- 1 crumpet or 1 English muffin
Tip: Choose whole grains or high-fiber options to boost fiber intake.
- Meat or Meat Alternatives (high protein foods)
- 65g cooked red meat (beef, pork, lamb or veal) – about the size of a deck of cards
- 80g cooked lean poultry (chicken or turkey) – about the size of a smartphone
- 100g cooked fish – about the size of your whole hand (palm and fingers) or one small can of fish
- Vegetarian / meat alternatives: 1 cup cooked legumes, 2 eggs, or 170g tofu – about the size of a small paperback book
Refer to the Australian Dietary Guidelines here.
What to Do if You Suspect Your Child Has a Mineral Deficiency
- Visit Your GP / paediatrician: Schedule an appointment with your doctor who may order blood tests to check your child’s mineral levels.
- Diet Assessment: Be honest when discussing your child’s eating habits with your doctor so they can provide the best advice and recommend supplements if needed.
- Supplements: Your doctor may prescribe supplements to boost your child’s levels.
- Follow-Up: There will likely be follow-up appointments, including repeat blood tests to monitor progress.
- Long-Term Diet: Once your child’s levels are back to normal, focus on maintaining a balanced diet to prevent future deficiencies.
- Seek Professional Help: If you’re struggling to get your child to eat a balanced diet regularly, consider asking your GP or paediatrician for a referral to a paediatric dietitian who can create a personalised nutrition plan that works for your family.
Remember, supplements can help temporarily, but they are not a long-term solution for an unbalanced diet. The best way to ensure your child gets the essential minerals and nutrients they need is through a diverse diet from all five food groups. Small, consistent changes can make all the difference in raising a healthy, thriving child
