In general, I'm a firm believer in diet over supplements - here's what we should be eating:

● Five daily portions of different fruit and veg.

● Three daily portions of dairy (milk, yogurt, eggs or cheese).

● Three daily portions of whole grains (cereal, wholemeal bread).

● Two servings of fish a week (including one of oily fish such as sardines or salmon).

● Lean meat two or three times a week. Limit red and processed meats to once a week.

Teens

AGE CHALLENGE: Girls aged 11 to 18 had below the recommended intakes of key nutrients including calcium and magnesium for bone health, iron for healthy blood and immune-boosting vitamin A. These are important years for building bone, reducing risk of fractures in later life.

BEAT IT: Go for skimmed milk and low-fat dairy products - they contain at least as much calcium as the full-fat versions but a fraction of the calories.

NEVER SKIP MEALS: You'll just crave fatty, sugary snacks that leave you low on energy and play havoc with weight and long-term health. Eat filling, nutritious foods like a jacket potato with low-sugar, low-salt baked beans and tinned sardines on wholemeal toast with green, leafy veg.

Childbearing years

AGE CHALLENGE: One in five women aged 19 to 50 fails to meet basic intake levels of iron, risking iron-deficiency anaemia. Low iron levels have serious implications in pregnancy, increasing risk of a low birth weight baby and premature birth.

BEAT IT: Eat iron-rich foods such as meat, pulses, wholemeal bread, green veg and fortified cereals. Drink with orange juice, which maximises absorption, rather than tea or coffee, which have the opposite effect.

IF YOU'RE PLANNING A PREGNANCY: Take a 400mcg folic acid supplement at least three months before you conceive to minimise risk of birth defects. I strongly recommend baby charity Tommy's pregnancy vitamins, from Boots, which contain the perfect nutritional supplement for mums-to-be.

Middle age plus

AGE CHALLENGE: The sudden drop in oestrogen at the menopause leaves us vulnerable to fractures, plus our bodies are less able to absorb nutrients with age. Only a third of over-65s get enough vitamin D, vital for strong bones.

BEAT IT: Get outside - the action of sunlight on the skin manufactures vitamin D. You need around 10 to 20 minutes of exposure each day (arms and face will do) during summer but never risk burning.

Eat D-rich foods like oily fish and eggs and fortified margarines and breakfast cereals.

Top up levels with a daily 10mcg vitamin D supplement if you're over 65.

Source: Daily Mirror

Pic: Gözde Otman