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Spinach contains the essential vitamins, minerals and proteins that are required in this age. It is excellent for the formation of fresh red blood cells in the blood, providing energy and making the bones stronger. Ripe pumpkins and carrots are rich in beta-carotene, which is transformed into vitamin A in the body. They are excellent for eyes, skin, teeth and bones. Cucumbers are loaded with fibre and promote a good digestive system. Mushrooms are a good choice as they contain vitamin D, lack of which is very common now-a-days in this age group.