Each of the vitamins and minerals has its’ own function in helping the growing baby to
develop and the expectant mother to stay healthy.
Name |
Benefits |
Which Foods? |
Zinc |
Helps maintain the processes required for growth in the developing baby
|
Sardines, red meat, bread, milk, pumpkin seeds |
Calcium |
Development of baby’s teeth and bones. |
Dairy products, dark green leafy vegetables, bread,
pulses, dried fruit, fish with edible bones, baked
beans, nuts, sesame seeds, enriched soya milk.
|
Iron |
Formation of red blood cells for mother and baby and is needed for growth and development in the foetus.
|
Lean red meat, pilchards, dark green vegetables, beans, lentils, eggs, nuts, and dried fruit and fortified breakfast cereals. |
Folic acid |
Folic acid Development of baby’s organs and tissues, reduces risk of spinal defects such
as spina bifida. |
Folic Acid is found in a wide variety of foods including green leafy vegetables, beans, wheat germ, yeast, eggs, orange juice and fortified cereals. |
Copper |
Helps form the heart, skeleton and nervous systems as well as the blood vessels
|
Mangoes, lentils , beans and pulses |
Magnesium |
Magnesium Helps build strong bones and teeth, regulates sugar levels and repairs body tissues
|
Brazil nuts, spinach, brown rice |
Vitamin E |
Helps maintain healthy blood vessels
|
Wheat germ, avocado, margarine, wholemeal bread |
Vitamin C |
Helps absorb iron, especially from non-meat sources such as leafy green vegetables and helps maintain a healthy immune system
|
Most fruit and vegetables, richest sources are blackcurrants, citrus fruits and citrus fruit juices. |
Vitamin D |
Helps absorb calcium. Important for strong bones and teeth. |
Oily fish (e.g. herring, fresh tuna), eggs, milk, butter, margarine, low fat spreads. The body makes Vitamin D when exposed to sunlight
|
Vitamin B12 and other B group vitamins (B1,B2, B6) |
For the formation of healthy red blood cells and to release energy from food. |
The main dietary sources of B12 are meat and fish, the only non-animal food source is seaweed but it
is found in fortified foods such as ‘Marmite’ and breakfast cereals. The other B vitamins are also
found in breakfast cereals, hard cheese and leafy green vegetables.
|
Beta-Carotene |
Helps growth of foetal tissues. It is a form of vitamin A that is safe for pregnant women
|
Red-orange coloured foods including tomatoes,red peppers, apricots and carrots |
Omega-3 essential fatty acids |
Baby’s brain and nerve development in late pregnancy. |
Cold water fish, e.g. mackerel, herring, salmon, sardines |
Vitamins & Minerals needed to build a healthy baby
