Nina Lenton

 Everyone knows that vitamin C is essential for a tip-top immune system, but it has many other essential jobs within the body – protecting cells from pollution and sun damage, helping to heal grazed knees and other injuries, and encouraging iron absorption for healthy blood.

Parents often reach for the supplements when they fear that their child is falling short of requirements, but getting a sufficient amount of vitamin C from food couldn’t be easier – a kiwi fruit a day will more than cover it! Furthermore, side effects like diarrhea and kidney stones can occur in those taking supplements in excessive amounts.

Foods high in vitamin C include citrus fruits, berries, green vegetables and even potatoes. Vitamin C is water-soluble and breaks down easily when cooked or exposed to the air so for maximum benefit choose freshly prepared raw or lightly cooked fruits and vegetables. If cooking, stir-fry, steam, roast or bake instead of boiling.

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Vitamin D

Vitamin D is known as the sunshine vitamin because most people get their fill directly from the sun – its UV rays trigger Vitamin D synthesis in the skin. Inside the body, Vitamin D helps build healthy bones by absorbing calcium and phosphorous; conversely, a deficiency can lead to soft, malformed bones (a condition known as rickets).

It is true that protecting the skin with sunscreen to prevent burning is essential, but short bursts of sun exposure to the hands, face and arms at least twice a week to boost Vitamin D is a good idea. Ten to 15 minutes before applying SPF 15 (or higher) will suffice and is not enough to burn. Meanwhile, this small span of time should ensure that the daily requirements of both children and adults are met (though those with darker skin tones may require longer sun exposure).

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Calcium

Kids from countries with a high dairy consumption may struggle to meet their calcium requirements when faced with tangy sterilized milk and the meager selection of pricey cheese in Beijing; lactose intolerance – especially common in children from Asian and African countries – can present an additional problem. This can become a real dilemma for parents, as calcium is a crucial mineral for growing kids: It is essential not only for bones and teeth, but also important in helping muscles function and blood clot.

Thankfully, China is awash with alternative calcium sources. Soybean milk and tofu, usually calcium-fortified, are widely available, and soybeans themselves are a great choice. Other options include your pick of the green and leafy vegetables from the local shop, sesame seeds, almonds, dried apricots, tinned fish with soft bones and fortified breakfast cereals.

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