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Found in:Dairy foods. Fruits, Leafy vegetables etc.

Amount:500mg (50% RDA)

Our nutritionists say:Calcium is a must for every mother over 30. Absorption of calcium becomes difficult with age and highly common deficiency of Vitamin D3 leading to weak bones and muscle pain.

Found in:Oranges, Amla, Strawberry etc.

Form:Ascorbic acid

Amount:35 mg (53% RDA)

Our nutritionists say:Vitamin C helps wounds heal, boosts the immune system, and keeps infections at bay. Moreover, it is also seen to reduce cholesterol in body.

Found in:Avocados, Nuts, Egg Yolk, Mushrooms etc.

Amount:35 mg (87% RDA)

Our nutritionists say:Biotin is the vitamin which helps produce keratin (protein responsible for forming nails, skin and hair). It increases hair growth and even helps promote younger & youthful skin

Found in:Fish, meats, milk, egg yolk etc.

Form:Cyanocobalamin

Amount:1.1 mcg (50% RDA)

Our nutritionists say:Vitamin B12 is a supermineral. It turns food into energy, which in turn fuels brain development and growth. Most natural B12 is found in animal sources and this is especially good for vegetarians and vegans!

Found in:Carrots, Green leafy vegetables and Eggs

Form:Retinol palmitate

Amount:450 mg

Our nutritionists says:Around here we have a saying: Vitamin A keeps the eye-doctors away! Eyes need this vitamin to heal themselves and reduce weakening of eyes with age.

Our nutritionists say:Ragi is a household name across South Asia. Known for its high calcium and protein content, ragi is the perfect grain to mix into your kid's foods for maximum health.

Our nutritionists say:High in iron and rich in dietary fibers, bajra is a South Asian millet superfood that reduces long term illnesses and is packed with nutrients, vitamins and minerals.

Our nutritionists say:Almonds are one of the best plant-based protein sources out there. Packed with nutrients, almonds are rich in Vitamin E, magnesium and essential fatty acids, keeping you happy and healthy.

Our nutritionists say:You may think we're nuts for suggesting this but walnuts actually have incredibly high nutritional content. Filled with omega-3 fatty acids, walnuts help boost memory, concentration and overall cognitive behaviour.

Our nutritionists say:The prevalence of childhood constipation can be as high as 29.6%. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation and may reduce the use of laxatives. It also promotes healthy gut bacteria and naturally slows digestion - increasing feelings of fullness.

Found in:Brown Rice

Our pediatricians say:The complex carbohydrates in brown rice promote feelings of satiation, keeping kids’ tummies full and happy. Brown rice contains a whole host of micronutrients that are useful in helping kids’ body and brain develop.

Found in:Pea

Our pediatricians say:The peas that your kids are constantly trying to avoid? They're actually complete sources of protein so the more peas your kids eat, the hap-pea-er they’ll be!

Found in:Moong Dal

Our pediatricians say:Moong dal is considered to be one of the best plant-based sources of protein and can do wonders for your kid's hair, skin, nails and growth. The folate in moong dal boosts bone marrow and brain function.

Our nutritionists say:Unless you're a fish, your body can't make omega-3. No problem. Flax seed is one of the richest vegan sources of essential omega-3. This fatty acid not only acts as an antioxidant to prevent disease, but it is used by the body to promote healthy cell growth and brain function.