Subscribe to our Newsletter

Email:

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. 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 Involved in red blood cell production and nerve function. Found in: salt-water fish, pork, organ meats, eggs, milk and milk products back to top Vitamin B1 (Thiamin) Breaks down carbohydrates and regulates nerve impulses. 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. 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. 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   Back to Top   Vitamin C (Antioxidant) Maintains skin tissue, aids iron absorption, important in healing wounds and allergic reactions. Helps with colds and removes free radicals from body. 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. back to top 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, removes toxic substances from blood, prevents bad cholesterol (LDL) from being used and maintains skin tissue. 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 Helps to break down carbohydrate and fat. 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

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   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 Other Choline Maintains nerves, needed during growth and development. Found in: legumes, whole grains, brewer's yeast, soybeans, meats, organ meats, egg yolks, fish             Back to Top 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

 

advertisement

advertisement

 

advertisement

 

 

 

 

 
 Highlights High Five™ is a brand-new magazine for preschoolers!
advertisement