While nutrition is all about giving your child what they need to grow and thrive, it’s also important to be aware of – ‘anti-nutrients’. These are things that block your child’s ability to absorb important nutrients, stop those nutrients from working properly, or cause the body to excrete them too quickly.

Here are a few commonly found in food and drinks that are worth knowing about:

✔ Caffeine

Caffeine—often found in fizzy drinks and even some snacks—can increase levels of homocysteine, a substance linked to inflammation and poor brain health. Studies show that even decaf coffee can have this effect, although regular coffee is the worst offender. The takeaway? Try to keep children off caffeinated drinks, especially fizzy ones, which are often also full of sugar or artificial sweeteners.

✔ Phytates in Whole Grains, Nuts & Seeds

It might sound strange, but some of the healthiest foods—like whole grains, nuts, seeds, and beans—contain something called phytates. These can make it harder for the body to absorb minerals like zinc and iron. But there’s good news: soaking or sprouting these foods (like making overnight oats or sourdough bread) can help reduce phytates and boost their nutritional value. It isn’t enough of a reason to not eat them though!

✔ Sugar

Sugar is the ultimate “empty calorie.” It doesn’t just lack nutrients—it uses up your child’s vitamins (especially B vitamins) as the body tries to process it. So, sugar ends up robbing nutrients rather than adding them. The simple rule? Keep sugar low. Your child is sweet enough already!

✔ Chemical Additives in Processed Foods

Some artificial colours and additives—like tartrazine (E102)—can deplete nutrients like zinc and have been linked to hyperactivity in children. Unfortunately, many ultra-processed foods are still packed with these additives for shelf life or colour—not for health. A good rule of thumb? If you don’t recognise an ingredient, it probably doesn’t belong in your child’s body.

✔ Alcohol

While this one’s more about adults, it’s worth noting alcohol is one of the most powerful anti-nutrients. It depletes key vitamins and minerals rapidly—and that’s one of the many reasons to keep it far from your child’s growing system.

By learning about these anti-nutrients, you’re better equipped to protect your child’s nutrition—and every small step helps their body and brain function at their best.

📌 Next email: Why B vitamins and Omega-3 work together