“Minerals are the sparks that ignite the fire of life”.
— Dr. Linus Pauling
The Secret Engine of Child Health
We likely worry about our children getting enough protein, carbohydrates for energy, and those famous vitamins. But what about minerals? They often take a back seat, yet they are the very foundations upon which a child’s health is built.
As the double Nobel Prize winner Dr Linus Pauling famously said: “Minerals are the sparks that ignite the fire of life”. Without them, a child’s body simply cannot function properly.
Minerals play a silent but fundamental role, and are absolutely essential for our children’s growth, energy, and health.
In this article, you will discover why these elements are vital, how they act inside the body, the hidden danger of “mineral hijackers” (antinutrients), and practical kitchen hacks to ensure our children absorb every single drop of nutrition from their plates.
The Science of Linus Pauling: "Sparks" and Body Enzymes
To understand the importance of minerals, imagine our child’s body is a busy toy factory. Enzymes are the specialised workers assembling parts, digesting food, and defending the body against viruses.
However, these workers cannot do their jobs empty-handed; they need tools. This is where minerals come in, acting as essential cofactors.
A cofactor is, quite literally, the tool that activates the worker.
- Without Zinc, immune enzymes cannot fight off a common cold.
- Without Magnesium, the enzymes that produce cellular energy stay “switched off”.
- Without Iron, oxygen cannot travel properly to a child’s brain to help them focus at school.
Dr Pauling was a pioneer in warning that “mineral deficiency is the hidden root of many modern diseases“. If a child’s body suffers from subtle, ongoing mineral deficiencies during growth, the “factory” starts making mistakes. In the long run, this not only stunts optimal development but also lays the groundwork for chronic health issues in adulthood, such as chronic fatigue, metabolic problems, or weak bones.
Minerals are small, but they do enormous things in the body.
They are like the “invisible pieces” that allow everything to function:
- They help build bones and teeth
- They regulate the nervous system
- They help with energy and concentration
- They support the immune system
Without them, the body cannot build, repair, or function properly.
Antinutrients: The Mineral "Hijackers" on the Plate
Sometimes we buy the highest quality food from the supermarket, yet children still do not absorb its nutrients. Why does this happen? The answer lies in antinutrients.
Antinutrients are natural compounds developed by plants as a defence mechanism to avoid being fully digested or to protect their seeds.
In our child’s stomach, they act like genuine hijackers: they bind chemically to minerals like calcium, iron, zinc, and magnesium, forming a complex that the gut cannot absorb. Consequently, the “hijacked” mineral is excreted directly through stools without benefiting the body.
Main foods containing antinutrients and their “victims”:
- Phytates (Phytic acid): Found in the outer layer of whole grains (oats, wheat, brown rice), pulses (lentils, chickpeas, beans), and nuts/seeds (almonds, walnuts, pumpkin seeds). They primarily hijack Iron and Zinc.
- Oxalates (Oxalic acid): Abundant in spinach, chard, beetroot, and raw cacao. They massively hijack Calcium. (This is why the calcium in spinach is barely absorbed by the body).
- Tannins: Present in tea, coffee, and some unripe fruits. They strongly inhibit the absorption of Iron.
How to Disarm Antinutrients: Traditional Kitchen Techniques
The good news is that we do not need to eliminate pulses or nuts from our children’s diet. Our ancestors knew, by pure intuition, how to neutralise these compounds.
Here are the most effective, scientifically backed methods:
1. Prolonged Soaking (Activation)
Leaving pulses, grains, or nuts in warm water for 12 to 24 hours activates an enzyme within the plant called phytase, which breaks down phytates. Adding a splash of lemon juice or apple cider vinegar to the water speeds up the process.
2. Sprouting (Germination)
When a seed or pulse sprouts, the plant consumes its own antinutrients to grow. Sprouted grains or beans are ideal for salads or stir-fries.
3. Proper Cooking
Boiling foods drastically reduces oxalates (which leach out into the cooking water, so it is best to discard that stock if you want to maximise mineral uptake).
4. Fermentation
Traditional sourdough bread reduces phytic acid to near-zero levels through the action of lactic acid bacteria, making the iron in the grain fully available to the child.
Key Minerals for Children and Where to Find Them
Iron (Energy and Brain)
Key for energy and cognitive development
Deficiency → fatigue, irritability, lack of attention
Found in:
- Red meat
- Liver
- Lentils (best combined with vitamin C)
Calcium (much more than just bones)
Essential for bones and teeth
Also for the nervous system
Found in:
- Quality dairy products
- Sardines (with bones)
- Bone broth
Magnesium (calm and balance)
Rest
Nervous system
Relaxation
Found in:
- Nuts
- Seeds
- Leafy green vegetables
Zinc (immunity and growth)
Immune system
Growth
Found in:
- Meat
- Seafood
- Fish
- Eggs
Why deficiencies can happen today?
Here’s one of the key issues we see most often as mothers: it’s not a lack of food, it’s a lack of quality.
Some reasons:
- Diets high in ultra-processed foods
- Less consumption of traditional foods
- Soils with lower mineral content (lower nutrient density)
- Diets lacking variety
And importantly: many foods are filling, but they don’t provide adequate nutrition.
How to support mineral intake
It doesn’t have to be perfect.
Just prioritize simplicity: basic ingredients and real food.
1. Prioritize animal-based foods
They are the most bioavailable (absorbed better):
- Meat
- Fish
- Eggs
2. Rediscover classic dishes
A simple way to effortlessly “add minerals” is to turn to traditional broths and stews.
3. Add variety (the real key)
Try varying your foods without obsessing over it. It doesn’t have to be perfect, but avoid eating the same thing all the time. Choose: different vegetables, different protein sources…
4. Combine foods well
If you combine a plant-based source of iron with a food rich in vitamin C, you’ll improve iron absorption.
A simple example: lentils (soaked) + tomato → better iron absorption
Practical Hacks to Maximise Absorption at Home
Ensuring your children absorb minerals is easier than it seems if you introduce these small habits into your kitchen:
- The Vitamin C Rule: Whenever you serve foods rich in plant-based iron (like a lentil dhal), pair them with vitamin C. Squeeze a bit of lemon juice over the meal, or offer a mandarin or strawberries for dessert. Vitamin C breaks the bond of antinutrients and multiplies iron absorption.
- Separate Dairy from Iron: Calcium competes with iron for the exact same “entry gate” in the gut. If your child is eating a beef steak or a plate of pulses, avoid giving them a yoghurt or a glass of milk immediately after for dessert.
- Crush Your Seeds: Sesame or flaxseeds are calcium and magnesium bombs, but if children swallow them whole, they pass right through the digestive system. Grind them up before adding them to purees, porridges, or yoghurts.
- Avoid Excess Isolated Fibre: Do not over-rely on processed children’s foods “fortified with bran” or artificial fibre, as these can sweep minerals out of the digestive tract before they can be absorbed.
Signs that may indicate a lack of minerals
Every child is different, but some signs can raise concern:
- Frequent tiredness
- Difficulty concentrating
- Brittle nails or weak hair
- Weakened immune system (frequent colds)
If you have any concerns, always consult a professional.
What does the evidence say?
Organizations such as the World Health Organization and the European Food Safety Authority highlight the importance of minerals like iron, zinc, and calcium in child development.
Some key points:
- Iron deficiency is one of the most common in children.
- Zinc is key for immune function.
- Calcium is essential during growth stages.
Conclusion
If you think about it, raising children is, in part, about building.
Building strong bones.
Building a resilient immune system.
Building the energy to play, learn, and grow.
And all of that… goes unseen.
It’s not visible when you cook.
It’s not visible when they eat.
It’s not visible in the day-to-day.
But it’s being built little by little, plate by plate.
That’s why, more than striving for perfection, perhaps the key lies in this:
- choosing foods that truly nourish
- returning to simplicity
- trusting that small things add up
Because in the end, as mothers, we don’t just feed them; we’re helping to build their future health.
Glossary
Minerals: essential nutrients that the body needs in small amounts.
Bioavailability: the body’s ability to absorb a nutrient.
Cofactor: A substance (such as a mineral) that binds to an enzyme protein so the enzyme can perform its biological function. Without it, the enzyme remains inactive.
Enzyme: A protein that accelerates essential chemical reactions in the body (such as digesting food or repairing tissues).
Antinutrient: A natural compound found in plant foods that interferes with the digestion or absorption of nutrients.
Phytates: A type of antinutrient found in grains and seeds that binds to minerals like iron and zinc, preventing their utilisation.
Activation: The process of soaking grains, seeds, or nuts to awaken enzymes capable of neutralising antinutrients.
References and Scientific Evidence
- WHO – Micronutrient deficiencies.
- EFSA – Dietary reference values for minerals.
- Studies on mineral bioavailability.
- Pauling, L. (1986). How to Live Longer and Feel Better. Freeman & Co. (Studies on micronutrients and orthomolecular medicine).
- Wallach, J. (1999). Rare Earths: Forbidden Cures. (Research on the relationship between mineral deficiencies and chronic pathologies).
- Gupta, R. K., et al. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology.
- Gibson, R. S., et al. (2010). Strategies for improving the dietary bioavailability of micronutrients in undernourished populations. International Journal for Vitamin and Nutrition Research.