Brought to you by MiWadi

Balance is the buzzword when it comes to your child’s health.

As they shoot up the height chart, their developing bodies need specific vitamins, so it's important to know your ABCs (and D) - and where they come from. Happily, there are plenty of ways to ensure your lively little brood are getting all the good stuff they need to grow and thrive. Here are the four major players in the vitamin game... Vitamin C: 

• Acts as antioxidant to protect against free radicals (air pollution, ultraviolet rays etc.)
• Maintains immune function
• Strengthens and maintains collagen in bone; muscle; cartilage and blood vessels. Allows body to heal
• Boosts absorption of iron, especially during important growth phases

Vitamin C is water-soluble; is not stored by the body and gets excreted daily in urine, so must be constantly replenished. It disappears from foods that have lost their freshness; are overcooked (lightly steaming veggies is ideal) and starts to leach out of fruit once it’s been peeled and cut. Brightly coloured fruits and veggies are a great source; from bell peppers to broccoli; citrus fruits to kiwis and strawberries. Vitamin B (B2, B3, B6; B12) There’s a whole family of B vitamins, which help metabolic rate and energy production. They also:

• Boost sleep quality
• Support a robust circulatory and nervous system
• Assist with mood and wellbeing

Good sources include meat, chicken, fish, nuts, eggs, milk, cheese, beans, and soybeans as well as fortified drinks such as Miwadi (keep a jug in the fridge for when they get thirsty). Vitamin A 

• Promotes normal growth and development
• Aids eyesight and healthy skin

Sources include carrots (they really do help you see in the dark!); yellow/orange veg like sweet potatoes and squash; milk, cheese and eggs. Vitamin D 

• Great for teeth and bone formation and strength
• Needed in order to absorb calcium

The best source of vitamin D is natural sunlight, so children in Ireland should take a supplement in our not-always-so-bright weather (babies must now take vitamin D drops). Other sources include milk and oily fish, but spending time in the great outdoors really helps - and the whole family can benefit. Swap your Sunday sofa day for a brisk walk in the country or a big family game of football in the park.   MiWadi, Ireland’s favourite dilute, now has added vitamins B3 and B6, as well as zinc - which all help to contribute to the growth of healthy bones and the maintenance of a healthy immune system.