Fruits and veg are packed with vitamin A, C, K and other stuff, such as potassium, and whole grains are loaded with vitamin B vitamins, iron, magnesium.

And do not ignore dairy and proteins such as meat, fish, eggs, nuts they are the ones providing calcium, vitamin D, B 12, zinc, iron.

In short, you have to cover the five food groups to maintain equilibrium and in case there are loopholes, you can resort to fortified foods to fill those loopholes.

Confusion is actually a deterrent to deficiencies, particularly in children, but it is important to concentrate on the nutrients that help children grow, and be sure to consult the RDAs in every age group.

There is no doubt that the best method of ensuring that a kid is getting enough vitamins and minerals is to pack a mix of foods belonging to the five food groupings namely; whole grain bread, cereals, veggies, fruit, meat, fish, poultry, eggs, nuts, legumes and dairy. It is merely what the diet plan is following- variety in nutrition.

Thus, vitamins are organic guys, small doses only, and minerals are inorganic. Here’s where you find them:

As an example, the fruits and vegetables: Citrus provide vitamin C to boost immunity; carrots have A to boost vision; leafy greens have K to prevent clotting, folate, potassium to boost heart, magnesium to boost energy.

Whole grains? They are the B vitamin pack, and iron, and blocks of fiber such as oats and brown rice.

Proteins: B12, iron, zinc (immune), biotin, selenium (antioxidant), E (cells), manganese (nuts/legumes).

Dairy contains calcium and vitamin D to build the bones, as well as phosphorus and B2.

Vitamin-enhanced products such as B vitamins and iron fortified cereals, and vitamin D fortified milk.

Maintaining a healthy balance of intake will help to avoid scurvy (low C) and rickets (low D). Children require additional things- like iron which increases cognitive development. At the international level, there are 2 billion individuals who are deficient in nutrients and iodized salt may prevent goiter.

The study claims Harvard recommends plant-based heavy meals, and USDA MyPlate informs you what you should have in a certain amount but you need to remember, animal iron is absorbed better than plant iron.

You can have supplements, though, whole foods are what you want as far as that synergy aspect.