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Vitamins & Minerals in Baby's Foods - Learn about Vitamins & Minerals and their Importance in Healthy Development
We have compiled a chart of Vitamins and Minerals found in baby's first foods. Also, you will find below a list of vitamins and minerals and what they are important for.
BABY'S FIRST VEGGIES:
CARROTS:(half cup steamed) VITAMINS:
MINERALS
PEAS: (one cup steamed) VITAMINS:
MINERALS:
SWEET POTATO: (one medium sized - baked) VITAMINS:
MINERALS:
WINTER SQUASH (acorn/butternut) - 1 cup, baked) VITAMINS:
MINERALS: |
BABY'S FIRST FRUITS:
BANANAS: (one medium) VITAMINS:
MINERALS:
AVOCADO: (one medium) VITAMINS:
MINERALS:
APPLES: (one medium) VITAMINS:
MINERALS:
PEACHES: (one medium w/skin) VITAMINS:
MINERALS: |
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Learn About The Different Vitamins and Minerals Below:
Vitamins
Vitamin A (Antioxidant)
Helps with vision and growth.
Found in: carrots, avocados, spinach, yellow/orange fruits and vegetables, dark green leafy vegetables, kiwi, prunes, papaya, liver, eggs, milk and milk products, paprika
Vitamin B12
Important for metabolism, aids in red blood cell production and the function of the central nervous system.
Found in: salt-water fish, pork, organ meats, eggs, milk and milk products
Vitamin B1 (Thiamin)
Helps break down carbohydrates and is involved in muscle and nerve functioning.
Found in: legumes, okra, wheat germ, brewer's yeast, whole grains, sunflower seeds, nuts, peanuts, organ meats, fish and poultry, egg yolks, blackstrap molasses
Vitamin B2 (Riboflavin)
Essential for growth; breaks down fat and carbohydrate.
Found in: carrots, tops of beets and turnips, mushrooms, spinach, broccoli, legumes, brussels sprouts, kelp, prunes, apples, lemons, grapefruit, coconut, whole grains, wheat germ, brewer's yeast, nuts, organ meats, egg yolks, milk and milk products, blackstrap molasses
Vitamin B3 (Niacin)
Breaks down carbohydrate and fat in body and is said to be a help in reducing cholesterol.
Found in: rhubarb, whole barley, wheat germ, whole bran, peanuts, almonds, fish (including lobster) and poultry, milk and milk products
Vitamin B6
Essential for normal growth, needed for healthy red blood cells. B6 also helps the immune system generate antibodies.
Found in: legumes, green leafy vegetables, cabbage, prunes, whole grains, whole-grain cereals, wheat germ, brewer's yeast, organ meats, egg yolks, corn oil, blackstrap molasses, honey
Vitamin C (Antioxidant)
Needed for the growth and repair of tissue (muscle, bones, skin etc.) and aids in iron absorption. It is important in healing woundsand also helps maintain the immune system.
Found in: green and red peppers, avocados, banana, cabbage, kiwi, turnip greens, kale, collards, parsley, sprouted alfalfa seeds, broccoli, tomatoes, mango lemons, orange peel, black currants, acerola cherries, cantaloupe, strawberries, citrus fruits, rose hips.
Vitamin D
Helps strengthen bones; essential for normal growth and development.
Found in: salmon, sardines, herring, tuna, organ meats, Vitamin D-fortified milk and milk products, egg yolks, wheat germ
Vitamin E (Antioxidant)
Eliminates free radicals in the body, aids in forming red blood cells and helps maintain the health of the skin tissue. This vitamin also helps the body metabolise Vitamin K.
Found in: peas, lettuce, sweet potatoes, leafy vegetables, brown rice, rye, whole-grain cereals, wheat germ, nuts, egg yolks, organ meats, molasses, corn oil, cold-pressed oils
Vitamin K
Helps to clot blood.
Found in: alfalfa, turnip greens, green vegetables, chlorophyll, cauliflower, oats, wheat, rye, soybeans, egg yolks, liver, yogurt, acidophilus, safflower oil, blackstrap molasses
Biotin
Helps restore tissue, breaks down carbohydrate and fat.
Found in: legumes, whole grains, lentils, liver, egg yolk, sardines, brewer's yeast
Pantothenic Acid
Eessential to the metabolism of carbohydrates, proteins, and fats.
Found in: broccoli, legumes, whole grains, wheat bran, wheat germ, brewer's yeast, peanuts, organ meats, salmon, molasses
Folic Acid
Ensures that cells develop normally; needed for healthy red blood cells
Found in: dark green, leafy vegetables, root vegetables, dates, whole grains, brewer's yeast, salmon, tuna, organ meats, milk
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Minerals
Calcium
Important for growth of bones, teeth and clotting of blood.
Found in: green leafy vegetables, avocados, celery, seaweed, carrots, figs, dates, papaya, apricots, almonds, raisins, garlic, brown rice, beans, pecans, sesame seeds, Brazil nuts, cashews, shellfish, milk and milk products, molasses
Phosphorus
Needed for strong bones and teeth.
Found in: squash, carrots, mushrooms, legumes, whole grain cereals, oats, nuts, fish, meats, poultry, eggs, milk and milk products, beans
Iodine
Needed for proper development of thyroid hormone.
Found in: Irish moss, kelp, beets, celery, lettuce, mushrooms, grapes, oranges, seafood, iodized salt
Potassium
Helps with maintenance of muscles and nerves and distributes and balances water in the body.
Found in: spinach, okra, celery, mushrooms, pecans, avocado, brussels sprouts, potatoes, legumes, bananas, tomatoes, strawberries, lemons, figs, oranges, papaya, cantaloupe, honeydew, pineapple, dried fruits, whole grains, sunflower seeds
Iron
Needed for healthy red blood cells and immune function.
Found in: green leafy vegetables, kelp, beets, asparagus, carrots, cucumbers, watercress, parsley, grapes, bananas, figs, raisins, dried fruits, cherry juice, soybeans, sunflower seeds, meats, organ meats, fish and poultry, blackstrap molasses
Selenium (Antioxidant)
Works with Vitamin E. Helps eliminate free radicals in the body.
Found in: whole grains, wheat germ, wheat bran, brewer's yeast, puffed wheat, Cheerios, Brazil nuts, sunflower seeds, sesame seeds, swordfish, tuna, herring
Magnesium
Important for muscle contraction, especially the heart and nerves.
Found in: dark green vegetables, kelp, pineapple, whole grains, nuts, almonds, pecans, seafood, molasses, honey
Sodium
Maintains nerves and balances and distributes water in the body.
Found in: celery, turnips, cucumbers, beets, string beans, okra, pumpkins, lima beans, wheat germ, seafood, milk and milk products, table salt, baking powder, baking soda, processed foods
Zinc
Important for growth, functioning of immune system, sexual development and reproduction.
Found in: mushrooms, wheat germ, brewer's yeast, soybeans, pumpkin seeds, sunflower seeds, seafood, meats, organ meats, oysters, herring, eggs
Others
Choline
Maintains nerves, needed during growth and development.
Found in: legumes, whole grains, brewer's yeast, soybeans, meats, organ meats, egg yolks, fish
Glutathione
Helps eliminate free radicals and maintains the immune system.
Found in: avocado, asparagus, white potatoes, broccoli, cauliflower, okra, watermelon, fresh grapefruits and oranges, strawberries, peaches, raw tomatoes, lean meats
Co-Enzyme Q-10
Protects Vitamin E; maintains a healthy heart and strong immune system.
Found in: soybeans, sardines, mackerel, peanuts, walnuts, sesame seeds, some organ meats
Headlines from our Baby Food Blog
Vitamins and Minerals
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