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The most common nutrient deficiencies seen in Australian children today are Zinc, Magnesium, Iron and Vitamin D. You can help boost these nutrients in your child’s diet by including more of the following foods:


Zinc is an essential trace mineral involved in growth and tissue repair. It is required for healthy brain function, immune function and appetite regulation.
• Pumpkin seeds
• Beans
• Grassfed Beef
• Lamb
• Sesame seeds
• Lentils
• Cashews
• Quinoa
• Eggs
• Organic poultry
• Shellfish
• Raw sprouts
• Liver
• Spinach
• Garlic
• Peanuts
• Dairy products


Magnesium is an important mineral involved in more than 300 chemical reactions in the body. It helps regulate the nervous system, supports muscle relaxation, blood sugar balance and energy production.
• Pumpkin seeds
• Dark chocolate
• Spinach
• Soybeans
• Sesame seeds
• Black beans
• Quinoa
• Cashews
• Sunflower seeds
• Bananas
• Avocado
• Buckwheat
• Pinto beans
• Brown rice
• Millet
• Oats
• Almonds
• Papayas
• Flaxseeds


Iron is crucial for healthy growth and development in children. Apart from moving oxygen around the body and supporting energy levels, it contributes to brain development cognitive function, and a strong immune system.
• Pumpkin seeds
• Dark chocolate
• Liver and organ meats
• Lentils
• Grass-fed beef
• Spinach
• Cumin
• Parsley
• Turmeric
• Bok choy
• Asparagus
• Leeks
• Soybeans
• Sesame seeds
• Chickpeas
• Olives
• Navy, kidney beans, black beans, pinto
• Brussel sprouts
• Kale
• Broccoli


Vitamin D helps the body absorb minerals like calcium and is essential for forming and maintaining strong bones and teeth.
The best source of Vitamin D is SUNLIGHT: 10-15 min/day near midday, arms exposed (no sunscreen!).
There are very few food sources such as:
• Cod liver oil
• Sardines, Salmon, Mackerel
• Cow’s milk and Dairy products
• Eggs
• Caviar
• Mushrooms

Despite the diet, if your child is not gaining weight or has IBS-like symptoms, then please get a Food intolerance test done.

We have Brisbane’s best nutritionists and naturopaths on our team that can help many Brisbane families. and young children.

Contact our expert team for more information.