Why it's important
Chronic shortage of iron leads to anemia, symptoms of which can include pale skin, excessive tiredness or fatigue, breathlessness, general feeling of malaise and irritability, feeling cold all the time, and a decreased attention span.

Iron deficiency in children (even without anemia), can result in lethargy, irritability, repeated infections, and development problems.

Where to get it

• Eggs
• Spinach and other dark green leafy vegetables
• Whole grains
• Dried fruits including dates, prunes, raisins
• Legumes
• Molasses-only if boiled in cast-iron pots
• Enriched cereals
• Oatmeal
• Lean red meats
• Baked clams

Why it's important
Vitamin D is essential for the absorption of calcium, and thus for keeping teeth and bones strong and healthy.

Vitamin D deficiency results in poor bone and teeth development in children (rickets), and loss of calcium from bones in adults which can result in osteoporosis. 

Where to get it

• Fortified milk
• Eggs
• Cheese
• Enriched cereals
• Fortified soymilk