Vitamins
Vitamin means the source of survival or 'essential for life'. Vitamins and minerals are essential compounds for the healthy functioning of our body. We need vitamins and minerals to help us grow, look well, build bones, muscles, skin and organs, as well as help fight infections. Deficiencies of certain vitamins and minerals can be a serious problem. The best way to make sure your baby has enough vitamins and minerals for healthy growth and development is to eat a variety of whole grain breads and breads from five food groups, including grains, vegetables, fruits, meats, fish, poultry, eggs. To provide fresh food items. Nuts and legumes and dairy products such as milk, cheese and yogurt.
There are two type of Vitamin
1. Water Soluble Vitamin
B1 (thiamin)
Needs of our Body
• Helps release energy from carbohydrates
• Is needed for proper working of the heart, digestive and nervous systems
• Important for growth
Get From
• Yeast extracts (e.g. Vegemite)
• Wheatgerm and wheat bran
• Nuts and seeds
• Fortified bread and breakfast cereals
• Lean pork
• Wholemeal flour and cereals
B2 (riboflavin)
Needs of our Body
• Important for growth and repair of tissues, especially the skin and eyes
• Helps release energy from food
Get From
• Dairy products (milk, cheese, yoghurt)
• Yeast extracts (e.g. Vegemite)
• Egg whites
• Almonds
• Mushrooms
• Wholemeal flour and cereals
• Green vegetables
B3 (niacin)
Needs of our Body
• Helps to release energy from food
• Important for growth
• Helps control cholesterol levels
• Important for nervous system and digestive health
Get From
• Lean meat
• Yeast
• Bran
• Peanuts
• Tuna and salmon
• Legumes
• Fortified breakfast cereals
• Eggs
• Vegetable
• Milk
B6 (pyridoxine)
Needs of our Body
• Helps process protein and carbohydrate
• Assists in making red blood cells
• Important for brain function and immune system health
Get From
• Lean meat and poultry
• Fish
• Yeast extracts (e.g. Vegemite)
• Soybeans
• Nuts
• Wholegrains
• Green leafy vegetables
Pantothenic Acid
Needs of our Body
• Helps process carbohydrate, fat and protein for energy
• Involved in the formation of fatty acids and cholesterol
Get From
• Yeast extracts (e.g. Vegemite)
• Fish
• Lean meat
• Legumes
• Nuts
• Eggs
• Green leafy vegetables
• Bread and cereals
B12 (cyano-cobalamin)
Needs of our Body
• Works with folate to produce new blood and nerve cells and DNA
• Helps process carbohydrate and fat
Get From
• Found only in animal products (lean meat, chicken, fish, seafood, eggs and milk)
• Fortified soy products
Biotin
Needs of our Body
• Helps process fat and protein
• Important for growth and nerve cell function
Get From
• Egg yolk
• Oats
• Wholegrains
• Legumes
• Mushrooms
• Nuts
Folate (folic acid)
Needs of our Body
• Produces red blood cells and DNA
• Keeps the nervous system healthy
• Important in early pregnancy to prevent neural tube defects
Get From
• Yeast extracts (e.g. Vegemite)
• Green leafy vegetables
• Wholegrains
• Peas
• Nuts
• Avocado
C (absorbic acid)
Needs of our Body
• Needed for healthy skin, gums, teeth, bones and cartilage
• Assists with absorption of some types of iron
• Assists with wound healing and resistance to infection
Get From
• Fruit and vegetables (citrus fruit and juices, berries, pineapple, mango, pawpaw, capsicum, parsley, broccoli, spinach, cabbage)
2. FAT Soluble Vitamins
A (occurs as both retinol and beta-carotene, which is then converted by the body into retinol)
Needs of our Body
• Essential for eyesight, especially night vision
• Essential for normal growth in children
• Keeps the skin in the mouth, respiratory tract and urinary tract moist (protects against harmful bacteria)
• Builds immunity (ability to fight infections)
Get from
Retinol
• Oily fish (salmon, sardines, herring)
• Full cream dairy products
• Butter and table margarine
• Egg yolk
Beta-carotene
• Orange, yellow and green fruits and vegetables (carrots, spinach, apricots, mango, pumpkin, broccoli)
D (cholecalciferol)
Needs of our Body
• Works with calcium and phosphorus to make strong, healthy bones and teeth
• A deficiency in Vitamin D can cause rickets, which increases the chance of a child having fractures
Get From
• Sunlight (about 10 minutes every day)
• Cod liver oil and oily fish (herring, salmon, tuna and sardines)
• Fortified margarine
• Eggs
E (tocopherol)
Needs of our Body
• This antioxidant may play a role in preventing cancer and heart disease
Get From
• Wheatgerm
• Vegetable oils and margarine
• Nuts and seeds
• Eggs
• Wholegrains
• Fish
• Fruit and vegetables
K (phylloquinone)
Needs of our Body
• Essential for blood clotting
Get From
• Green leafy vegetables
• Broccoli and cauliflower
• Eggs
• Cheese
• Wholemeal flour and bread
