•      Just like vitamins, minerals help in the growth and development of body.

•      Minerals are elements that form in the soil.

•      They perform functions such as strengthening the bones and maintaining a normal heartbeat.




  1. It is a mineral obtained from dairy products like milk, cheese, yogurt, green leafy vegetables like spinach.
  2. Most fruits contain some amount of calcium also.
  3. Without calcium, our muscles cannot work properly.
  4. Children need 800-1300 mg per day.



  1. It is an important mineral obtained from fruits like lychee, pomegranate, avocado, dates, etc.
  2. We get phosphorus also from nuts like oats, cashews, etc.
  3. Children need 500-1250 mg per day.



  1. Iodine is present in fruits, vegetables, nuts, etc. but most of the legumes do not contain significant amount of iodine.
  2. It is helpful for proper growth of our body.
  3. It also keeps our hair, nails, skin and teeth healthy.
  4. Children need 70-150 micrograms per day.    



  1. Iron is also an important mineral and it is obtained from red meat, eggs, beans, baked potato, etc.
  2. Iron helps in the formation of HEMOGLOBIN that carries oxygen throughout the body.
  3. Children need 10-12 mg of iron per day.



  1. It is obtained from fruits like banana, watermelon, kiwi, avocado, guava, dates, etc.
  2. We also get magnesium from soyabean, cheese, soyamilk, legumes like beans, peas, etc.
  3. Children need 130-240 mg per day.



  1. It is also an important mineral obtained from bananas, broccoli, tomatoes, potatoes, green leafy vegetables, citrus fruits like oranges, legumes like beans, peas, peanuts, etc.
  2. Children need 200 mg of potassium per day. 



  1. It is obtained from all fresh whole vegetables like broccoli, sweet potato, beetroot, nuts and grains like coconut, pumpkin seeds, etc.
  2. Children need 120 mg per day.




•      It is the part of plant food that is not digested.

•      It is also called as dietary fibre.

•      A diet high in dietary fibre has many health benefits like controlling weight, curing heart diseases, diabetes, etc.



•      The major part of our body is made up of water.

•      Approximately 85% of our brain; 80% of our blood; 70% of our muscle contains water.

•      It helps to remove harmful waste that our body takes in from air, food, and the chemicals we use on our skin and hair.