There is a growing body of evidence highlighting the importance of real, high-quality food for children—particularly for their developing minds and bodies. Unfortunately, nutrient deficiencies remain widespread.
The causes of nutrient deficiencies are often complex and multifactorial, meaning the solution is not always straightforward. For this reason, grassroots nutrition education for children, parents and caregivers needs to be a priority. When we understand what to look out for, which whole foods to prioritise, and when to seek help, we can better support our kids’ health and development.
Three common mineral deficiencies seen in Australian children include iron, zinc and calcium.
Iron
Role in the body
Iron is a component of several important proteins, including haemoglobin, which transports oxygen from the lungs to body tissues, and myoglobin, which helps deliver oxygen to working muscles. It is also involved in various enzymes and cytochromes that support energy production through redox reactions.
Signs and symptoms of deficiency
Low iron levels may present as fatigue, poor concentration, breathlessness and frequent illness due to reduced immunity. Other signs can include cracked corners of the mouth, a sore tongue, mouth ulcers, restless legs and paler skin.
Food sources
Both haem and non-haem sources contribute to iron intake. Nutrient-dense options include liver, oysters and poultry, along with plant sources such as apricots, parsley, sunflower seeds and pumpkin seeds.
Zinc
Role in the body
Zinc plays a vital role in numerous enzymes that help maintain the structural integrity of proteins and regulate gene expression. It is particularly important for growth, immune function and tissue repair.
Signs and symptoms of deficiency
Zinc deficiency may present as slow growth, impaired wound healing and poor immune function, often showing up as frequent colds or ear infections. Some children may also experience hyperactivity, eczema or other skin issues.
Food sources
Zinc can be found in foods such as beef, lamb, liver, egg yolks and oysters, as well as seeds including sunflower and pumpkin seeds.
Calcium
Role in the body
Calcium is essential for the normal development and maintenance of the skeleton, but its role extends beyond bone health. It also supports proper neuromuscular signalling and healthy heart function.
Signs and symptoms of deficiency
Inadequate calcium intake may contribute to muscle cramps or spasms, poor dental health, reduced bone formation and slower growth. Some children may also experience eczema, agitation or hyperactivity.
Food sources
Calcium can be obtained from dairy products, almonds, egg yolks, sardines and salmon with bones, as well as green leafy vegetables and molasses.
Why Minerals Matter
Minerals play a role in nearly every system of the body, which is why the effects of deficiency can vary widely. When left unaddressed, they may impact growth, development, immunity and overall wellbeing in children.
The good news is that with the right knowledge, parents and caregivers can make informed choices to support their child’s nutritional status.
Should My Child Take Supplements?
This is a question many parents ask—and the answer isn’t always simple.
Not all supplements are created equal. When considering supplemental nutrients, factors such as bioavailability, dosage, timing, duration and nutrient cofactors all need to be considered. These details help avoid unnecessary side effects, nutrient–drug interactions, ineffective supplementation or unintended mineral imbalances.
Supporting Your Well-being
If you would like support navigating your child’s nutrition with a personalised approach, you are welcome to get in touch today.
[Photo by Jordan Whitt on Unsplash]