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: Vitamin A - 19,152 IU Vitamin C - 1.8 mg Niacin - .4 mg Folate - 11 mcg Pantothenic Acid - .2 mg Vitamin B6 - .2 mg Contains some other vitamins in small amounts   MINERALS Potassium - 177 mg Sodium - 51.5 mg Calcium - 24 mg Phosphorus - 23.4 mg Magnesium - 10 mg Iron - .48 mg Also contains small amounts of selenium, manganese, copper and zinc.   PEAS: (one cup steamed) VITAMINS: Vitamin A - 955.2iu Vitamin C - 22.72 mg Niacin - 3.23 mg Folate - 100.8 mcg Vitamin B1 (thiamine) - .41 mg Vitamin B6 - .35 mg Contains some other vitamins in small amounts.   MINERALS: Potassium - 433.6 mg Phosphorus - 187.2 mg Magnesium - 62.4 mg Calcium - 43.2 mg Sodium - 4.8 mg Selenium - 3.0 mg Iron - 2.5 mg Zinc - 1.9 mg Manganese - .8 mg Also contains small amount of copper.   SWEET POTATO: (one medium sized - baked) VITAMINS: Vitamin A - 24,877 mg Vitamin C - 28.0 mg Pantothenic Acid - .74 mg Niacin - .69 mg Folate - 26.2 mcg Contains some other vitamins in small amounts.   MINERALS: Potassium - 273 mg Phosphorus - 29.5 mg Magnesium - 13.5 mg Calcium - 6.2 mg Sodium - 11.0 mg Iron - .55 mg Selenium - .5 mg Manganese - .6 mg Zinc - .3 mg Also contains small amount of copper.   WINTER SQUASH (acorn/butternut) - 1 cup, baked) VITAMINS: Vitamin A - 877 mg Vitamin C - 22.1 mg Niacin - 1.865 mg Folate - 39 mcg Pantothenic Acid - 1.03 mg Contains some other vitamins in small amounts   MINERALS: Potassium - 896 mg Phosphorus - 92 mg Magnesium - 88 mg Calcium - 90 mg Selenium - 1.4 mg Also contains trace amounts of iron, zinc, manganese and copper.

BABY'S FIRST FRUITS:   BANANAS: (one medium) VITAMINS: Vitamin A - 95 IU Vitamin C - 11 mg Folate (important during pregnancy) - 22.5 mcg Vitamin B6 - .7mcg Niacin - .6 mg Pantothenic Acid - .31 mg Vitamin E - .67 IU   MINERALS: Potassium - 467 mg Magnesium - 43 mg Phosphorus - 27 mg Calcium - 7 mg Selenium - 1.3 mg Iron - .4 mg Also contains trace amounts of zinc, manganese and copper   AVOCADO: (one medium) VITAMINS: Vitamin A - 1230 IU Vitamin C - 15.9 mg Vitamin B1 (thiamine) - .2 mg Vitamin B2 (riboflavin) - .25 mg Niacin - 3.9 mg Folate - 124.6 mg Pantothenic Acid - 1.95 mg Vitamin B6 - .56 mg Contains some other vitamins in small amounts.   MINERALS: Potassium - 1204 mg Phosphorus - 82.4 mg Magnesium - 78.4 mg Calcium - 22 mg Sodium - 20 mg Iron - 2 mg Also contains small amounts of selenium, manganese, copper and zinc.   APPLES: (one medium) VITAMINS: Vitamin A - 73 IU Vitamin C - 9 mg Folate (important during pregnancy) - 4 mcg Vitamin E - .66 IU   MINERALS: Potassium - 158 mg Calcium - 9.5 mg Phosphorus - 9.5 mg Magnesium - 7 mg Selenium - .4 mg Also contains small amounts of iron, manganese, copper and zinc.   PEACHES: (one medium w/skin) VITAMINS: Vitamin A - 524 IU Vitamin C - 19 mg Folate (important during pregnancy) - 5.5 mcg Niacin - .97 mg   MINERALS: Potassium - 193 mg Phosphorus - 12 mg Magnesium - 6.9 mg Calcium - 5 mg Selenium - .4 mg Also contains trace amounts of iron, zinc, manganese and copper. Back to Top

 

 

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

 

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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

 

 

 

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

 

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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

 

 

 

 

 

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