Zinc is one of the most important minerals for children’s growth. It also plays a significant role in healing scars from injuries and enhances their appetite. Below is a list of the Zinc content in 100 grams of various Zinc-rich foods:

  yoghurt: 2.2. Mg

  raisins: 3 Mg

– white meat:

– Liver: 4 Mg

– Beans: 3.5 Mg

– Pistachios: 1.6 Mg

Iron is another vital mineral in that it is essential for the production of red blood cells. Many children between ages 1 to 6 are found to be anemic. Hence, it is of great importance to provide them with Iron rich foods at this age range. Iron promotes physical and mental growth in children. Below is a list of the Iron content in 100 grams of various Iron-rich foods:

– Liver: 20 Mg

– Red meat: 3.5 Mg

– Wheat bran: 4.5 Mg

– Pistachios: 6.5 Mg

– Lentil: 3.5 Mg

– Spinach: 6.5 Mg

– Apricot: 1.5 Mg

– Raisins: 3.5 Mg.

Do note that generally the Iron found in animal products is absorbed faster than the Iron in plants. For a better absorption of Iron, it is advised to use Vitamin C ( such as orange juice) with meals and avoid having dairy along with meals.