Nutrients

Calcium
Calcium is essential for bones and teeth, and is also needed to help our muscles work properly. It's found in dairy produce, small-boned fish like sardines, green leafy vegetables like dark savoy cabbage, soya products, almonds(as nut or nut oils/ butters etc),sesame seeds (so tahini and hummus are great), sunflower seeds (which I roast as a snack with sultanas and raisins) and dried fruits such as figs and apricots.

Iron
Iron is important for growth and development and crucial in the production of healthy red blood cells, which carry oxygen around the body. Found in liver, lean red meat, egg yolks, peaches, apricots, figs, nuts, bananas, spinach(although because of the oxalate within spinach, they don’t absorb as much iron from spinach, as other sources-but still worth including in their diet), watercress, broccoli, avocados and fresh herbs, pot barley, baked beans in tomato sauce (always a good standby), nuts(as nut or nut oils/ butters etc), oatmeal, avocados, prunes, broccoli, asparagus, lentils, sunflower seeds, fortified breakfast cereals, wholemeal bread and brown rice.

Magnesium
Magnesium helps the body deal with stress, generate enough energy and build strong healthy bones; it also helps with muscle work and the nervous system. It's found in citrus fruits, green vegetables such as broccoli, cabbage, nuts(as nut or nut oils/ butters etc), and seeds, dried fruits (especially figs and raisins), tomatoes, garlic, carrots, potatoes, aubergines, onions and sweetcorn.

Selenium
This mineral works alongside vitamin E in the body as part of an antioxidant system, which is important for the immune system. It's found in all fresh fruits and vegetables, shellfish, sesame seeds, wheat germ and bran, tomatoes, broccoli and, last but not least, brazil nuts – which can be ground into a delicious butter, or mixed with seeds to sprinkle on cereals or in porridge etc.

Zinc
Most people know about zinc being involved in the immune system, but it’s also good for sexual development, moods, nervous system and brain function. Sources are fish and shellfish, lean red meats, wholegrain, poultry, nuts (as nut or nut oils/ butters etc) and seeds, eggs, cauliflower, berries, dairy produce such as yoghurt, oats, rye, wheat germ, brown rice, spelt and buckwheat.