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Neurotransmitters are biochemical messengers that carry signals from one brain cell to another. The better you feed these messengers, the more efficiently and accurately they deliver the goods, allowing your child to be alert at school. Zinc, iron and magnesium all play a role in the healthy functioning of brain messengers. Consuming a balanced intake through the food you eat is the safest way to increase all three mineral levels. If your child’s restrictive eating puts them at risk of mineral deficiencies, consult your GP about taking supplements. Caution should be taken with iron supplementation, in particular when iron storage levels are unknown. Zinc interferes with the absorption of iron; therefore, it is recommended that when these minerals are supplemented, they should be consumed on alternate days.

• Foods containing zinc: meat, shellfish, legumes (like chickpeas, lentils and beans), seeds, nuts (including peanuts), dairy, eggs and whole grains

• Foods containing iron: shellfish, spinach, liver and other organ meat, legumes, red meat, pumpkin seeds, quinoa, turkey, broccoli, tofu, dark chocolate and fish

• Foods containing magnesium: dark chocolate, avocado, nuts, legumes, tofu, seeds, whole grains, some fatty fish (like salmon and mackerel), bananas and leafy greens (kale, spinach, turnip and mustard greens)

Vitamin C also aids the production of neurotransmitters. The brain has a special vitamin C “pump” that draws extra vitamin C out of the blood into the brain. In addition, vitamin C enhances the absorption of iron.

Food sources of vitamin C include oranges, strawberries, kiwi fruit, papaya, sweet peppers and chillies, tomato, Brussels sprouts, cauliflower and broccoli.