Baby Food Chart » Nutrition

Vitamin K

admin — Mon, 22 Feb 2010 02:35:21 +0000

Vitamin K is needed for blood clotting. Vitamin K deficiency in adults is extremely rare because vitamin K can be synthesized in the intestines.

Sources of Vitamin K:

Vitamin K is widespread in food in small amount. The best sources are the skins of fruits and dark green leafy vegetables such as:

Spinach
Swiss Chard
Cabbage
Kale
Cauliflower
Broccoli
Brussels Sprout

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Vitamin E

admin — Mon, 22 Feb 2010 02:32:57 +0000

Vitamin E, an antioxidant that,

protects cells from oxidation damage
assists neurological function
prevents anemia
protects against ageing
encourages skin healing and reduce scarring

Vitamin E deficiency is rare. Excess vitamin E rarely causes any problems

Sources of Vitamin E:

Food / 100g	Amount (mg)
Wheatgerm oil	136
Sunflower oil	49
Safflower oil	41
Polyunsaturated oil	38
Sunflower seeds	38
Hazelnuts, shelled	25
Sun-dried tomatoes	24
Almonds	24
Rapeseed oil	22
Cod liver oil	20
Mayonnaise	19
Corn oil	17
Soya oil	16
Groundnut oil	15
Pine nuts	13.5
Popcorn, plain	11
Peanuts, plain	10
Brazil nuts, shelled	7
Low-fat spread	6.3
Sweet potato, baked	6
Potato crisp	5.8
Peanuts and raisins	5.7
Tomato puree	5.4

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Vitamin B12

admin — Mon, 22 Feb 2010 02:28:12 +0000

Vitamin B12 is needed metabolism of nutrients. It is needed to prevent anemia. A deficiency of vitamin B12 can cause pernicious anemia and nerve damage. Vitamin B12 overdose appears to have no toxic effects.

Sources of Vitamin B12:

Food / 100g	Amount (µg)
Lamb’s liver	54
Nori seaweed, dried	27.5
Steamed mussels, shelled weight	22
Oyster, shelled weight	17
Sardines, canned in oil, drained	15
Grilled herring	15
Anchovies, canned, drained	11
Rabbit meat	10
Steamed scallops	9
Cooked prawn	8
Grilled skate	8
Steamed salmon	6
Tuna, canned in oil, drained	5
Eggs	2.5
Lean beef	2
Cheddar cheese	1.1

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Vitamin B6

admin — Mon, 22 Feb 2010 02:25:59 +0000

Vitamin B6 is also called Pyridoxine. Metabolism of nutrients is its primary role. A deficiency of vitamin B6 often occurs in association with other vitamins of the B complex. Vitamin B6 overdose can cause nerve damage.

Sources of Vitamin B6:

Food / 100g	Amount (mg)
Wheatgerm	3.3
Grilled turbot	2.5
Lentil, dry	0.9
Grilled salmon	0.8
Turkey, light meat	0.8
Squid	0.7
Walnut, shelled	0.7
Beef steak, lean	0.7
Grilled chicken breast, without skin	0.6
Hazelnuts, shelled	0.6
Grilled swordfish	0.6
Baked potato	0.5

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Vitamin B3

admin — Mon, 22 Feb 2010 02:11:12 +0000

Vitamin B3 is also called Niacin. It is needed for tissues repair and metabolism of nutrients. Vitamin B3 deficiency can lead to pellagra (severe deficiency), slower metabolism and decreasing cold tolerance. An excess of vitamin B3 (over 3g a day) can cause liver damage, dilation of the blood vessels and kidney damage.

Sources of Vitamin B3:

Food / 100g	Amount (mg)
Yeast extract	73
Chicken breast, without skin	22
Lamb’s liver	21
Tuna canned in oil, drained	21
Grapenuts	20
Roasted turkey, light meat,	20
Peanuts, plain	19
Pork fillet, lean	18
Tuna, fresh	17
Shiitake mushroom, dried	15
Grilled swordfish	14
Grilled mackerel	13

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Vitamin B2

admin — Mon, 22 Feb 2010 02:06:36 +0000

Vitamin B2 is also called Riboflavin. It is essential for the growth and metabolism of nutrients. Vitamin B2 deficiency can be caused by not getting enough of the vitamin from the diet, malabsorption of intestine, or increase in the excretion of the vitamin from the body. The signs and symptoms of vitamin B2 deficiency include:

cracked and red lips
inflammation of the lining of mouth and tongue
mouth ulcers
cracks at the corners of the mouth
sore throat
dry and scaling skin
fluid in the mucous membranes
iron-deficiency anemia

A deficiency may also cause the eyes to become bloodshot, itchy, watery and sensitive to bright light. Vitamin B2 overdose is not harmful and excess intake of vitamin B2 will be excreted.

Sources of Vitamin B2:

Food / 100g	Amount (mg)
Yeast extract	11.9
Lamb’s liver	4.6
Grapenuts	1.5
Nori seaweed, dried	1.3
Vegetable pate	1.3
Liver pate	1.2
Roasted venison	0.7
Goat’s milk cheese	0.6
Cheddar cheese	0.5
Eggs	0.5
Tomato sauce for pasta	0.5

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Vitamin B1

admin — Mon, 22 Feb 2010 02:04:28 +0000

Vitamin B1 is also called Thiamin. It is a water-soluble vitamin that is needed for:

enzyme activity
metabolism of nutrients

Vitamin B1 deficiency can cause myriad problems including neurodegeneration, wasting and death. It can also lead to beriberi and Wernicke-Korsakoff syndrome. Excess intake of vitamin B1 is not harmful as it will be excreted.

Sources of Vitamin B1:

Food / 100g	Amount (mg)
Yeast extract	4.1
Vegetable burger	4.1
Vegetable pate	2.1
Sunflower seeds	1.6
Bacon rashers, back, grilled	1.2
Peanuts, plain	1.1
Pork, lean fillet	1.1
Wholemeal spaghetti, dry	1.0

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Vitamin A

admin — Mon, 22 Feb 2010 02:01:53 +0000

Vitamin A is a fat-soluble vitamin. Vitamin A is essential for the following body functions:

vision
growth
body development
healthy skin

Excess retinol consumption is linked with certain birth defects and foods high in retinol, such as liver, should be avoided by pregnant women.

Sources of Vitamin A:

Food / 100g	Amount (µg)
Lamb’s liver	17300
Chicken liver	9700
Liver pate	7400
Cod liver oil	1800
Butter	887
Double cream	654
Stilton cheese, blue	386
Cheddar cheese, average	363
Brie	320
Eggs	190

Sources of Beta-carotene:

Food / 100g	Beta-carotene Equivalents (µg)	Retinol (µg)
Carrot, old	8118	1353
Sweet potato (orange-fleshed), baked	5130	855
Swiss chard	4596	766
Chilli peppers	4110	685
Red peppers (capsicum)	3840	640
Spinach	3840	640
Butternut squash	3270	545
Curly kale	3144	524
Spring greens	2628	438
Cantoloupe melon	1998	333
Mango	1800	300
Tomato puree	1300	217
Savoy cabbage	990	165
Dark-leave lettuce	910	151
Tomatoes	640	107
Broccoli	575	96

µ = one millionth, 0.000001

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Vitamins

admin — Mon, 22 Feb 2010 01:58:07 +0000

Vitamins are essential to proper functioning of our body’s metabolism. Infants and children are growing rapidly. As a result, vitamins are especially important for good health and proper development of infants and children.

There are two categories of vitamins, namely:

Fat-soluble vitamins: Vitamins A, D, E and K are fat-soluble vitamins, which can be stored in our body.
Water-soluble vitamins: Vitamin C and vitamins B are water-soluble vitamins, which can not be stored in our body. Excessive water-soluble vitamins will be excreted in the urine. As a result, these vitamins have to be consumed on a regular basis.

Below is a list of vitamins

Vitamin A
Vitamins B
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B6
- Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Zinc

admin — Mon, 22 Feb 2010 01:51:40 +0000

Zinc is essential for normal growth and development, a healthy reproductive system and fertility, healthy foetal development, healthy skin and a strong immune system.

A deficiency of zinc can lead to:

increase risk of infections
skin lesion
hair loss
impaired sense of taste and smell
low sperm count
night blindness
retarded growth and sexual development ( during pregnancy and infancy)

The absorption of zinc is affected by the following factors:

smoking
alcohol

Excessive absorption of zinc can also suppress copper and iron absorption.

Sources of Zinc:

Food / 100g	Amount (mg)
Wholemeal	17.0
Calves’ liver	14.2
Poppy seeds	8.5
Raw Oyster (weight including shells)	8.3
Quorn	7.5
Pumpkin seeds	6.6
Pine nuts	6.5
Beefsteak	6.0
Plain cashew nuts	5.9
Sesame seeds	5.3
Parmesan cheese	5.3
Roasted lean lamb leg	5.2
Sunflower seeds	5.1

How Much Mineral You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.