Nutrients You Need to Help Your Baby Grow

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Nutrients you need to help your babygrow

Approved by the BabyCentre Medical Advisory BoardLast reviewed: November 2010

Nutrient Reference nutrientintake (RNI) or howmuch you need a

day

Do youneed a

supplement?

Function

Calcium 700mg (800mg forteenagers and1.25g forbreastfeedingmums)

No Needed for strongbones and teeth,healthy nerves, heart,and muscles. Alsodevelops heart rhythmand blood clotting.

Get calcium from: 200ml milk (240mg), 200ml fortified soya milk (180mg), 150gcarton yoghurt (210mg), 1 naan bread (300mg) and 4 dried figs (200mg)

Chromium No RNI No Regulates blood sugarlevels; helps tissuedevelopment.

Get chromium from: 100g grilled skinless chicken (22mcg) and 1 slice wholegrainbread (16mcg)

Copper 1.2mg (1.5mg forbreastfeedingmums)

No Helps form heart, bone,and nervous systems,arteries, and bloodvessels.

Get copper from: 80g cooked green lentils (0.3mg), 20g plain cashew nuts (0.2mg)and 1 mango (0.18mg)

Fluoride No RNI No Needed when teethbegin to form at 10weeks. In the secondand third trimesters,needed to developprimary incisors,molars, and permanentteeth.

Get fluoride from: fluoride-fortified toothpaste and water

Folic acid 300mcg (260mcg forbreastfeedingmums). 400mcgsupplement beforeconception and forthe first threemonths ofpregnancy

Yes Helps close the tubehousing the centralnervous system. Alsohelps to normalise brainfunction.

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Nutrients you need to help your baby grow 27/06/2012 15:50

http://www.babycentre.co.uk/pregnancy/nutrition/nutrientsyouneed/ 1 of 4

Get folic acid from: 90g brussels sprouts (99mcg), 45g bran flakes (166mcg),2 slices granary bread (64mcg), 2 spears cooked broccoli (58mcg) and 1 largeorange (65mcg)

Iodine 140mcg No Regulates metabolism,helps develop nervoussystem.

Get iodine from: iodised table salt, fish, seaweed, milk and dairy products

Iron 14.8mg Yes, ifmedicallyprescribed.

Makes red blood cells,supplies oxygen to cellsfor energy and growth,and builds bones andteeth.

Get iron from: 100g beef sirloin (2.4mg), 3 tbsp cooked chick peas (1.5mg), 100gcooked spring greens (1.4mg), 45g bran flakes (12.1mg) and 200g baked beans(2.9mg)

Magnesium 270mg (320mg forbreastfeedingmums)

No Helps build strongbones and teeth,regulates insulin andblood-sugar levels,builds and repairstissue

Get magnesium from: 7 brazil nuts (96mg), 100g spinach (54mg), 100g okra (71mg)and 180g cooked brown rice (77mg)

Manganese No RNI No Helps bone andpancreas developmentand synthesis of fatsand carbohydrates.

Food Sources: Get manganese from: 7 pecan nuts (2.4mg), 160g porridge (0.74mg)and 60g cooked black beans (0.3mg)

PantothenicAcid

No RNI No Regulates stresshormones, antibodiesand growth and helpsmetabolism of proteinand fat.

Get pantothenic acid from: 1 medium hard-boiled egg (1.7mg), half a mediumavocado (0.8mg) and 200ml semi-skimmed milk (1.6mg)

Phosphorus 550mg (990mg forbreastfeedingmums)

No Builds strong bonesand teeth; developsblood clotting andnormal heart rhythm.

Get phosphorus from: 100g canned salmon with bones (290mg), 60g cooked pintobeans (90mg), 200ml semi-skimmed milk (188mg) and 60g hummus (96mcg)

Potassium 3.5g No Helps muscle activityand contractions,energy metabolism, andnerve function.

Get potassium from: 1 medium jacket potato (122mg), 200ml grapefruit juice(200mg), 30g raisins (306mg) and 1 medium banana (400mg)

Riboflavin 1.4mg (1.6mg forbreastfeedingmums)

No Promotes growth, goodvision, and healthy skin.Essential for yourbaby's bone, muscle,and nervedevelopment.

Get riboflavin from: 150ml carton yoghurt (0.3mg), 100g pork fillet (0.4mg), 50gmushrooms (0.2mg) and 50g half-fat cheddar (0.3mg)



Thiamine 900mcg (1mg forbreastfeedingmums)

No Converts carbohydratesinto energy. Essentialfor brain development.Also aids heart andnervous system growth.

Get thiamine from: 100g turkey breast (2.4mg), 45g fortified breakfast cereal(0.47mg) and 1 naan bread (0.4mg)

Vitamin A(betacarotene)

700mcg (950mcg forbreastfeedingmums)

No Important for cellgrowth, eyedevelopment, healthyskin and mucousmembranes, infectionresistance, bonegrowth, fat metabolism,and red blood cellproduction.

Get betacarotene from: 1 baked sweet potato (6682mcg), 1 raw carrot (8351mcg),150g melon (2647mcg) and half a mango (772mcg)

Vitamin B6 1.2mg No Helps metabolism ofprotein, fats, andcarbohydrates. Helpsform new red bloodcells and develop thebrain and nervoussystem.

Get vitamin B6 from: 1 medium banana (0.3mg), 1 medium jacket potato (1mg),100g canned tuna (0.5mg) and 100g chicken breast (0.5mg)

Vitamin C 50mg (70mg forbreastfeedingmums)

No Essential for tissuerepair and collagenproduction. Helpsgrowth and strengthensbones and teeth.

Get vitamin C from: 160ml orange juice (62mg), 100g strawberries (77mg), 2 spearsbroccoli (40mg) and 2 tomatoes (30mg)

Vitamin D 10mcg Yes Helps build bones andteeth.

Get vitamin D from: 100g salmon steak (8.7mcg), 1 boiled egg (0.9mcg) and 2 tsp(10g) margarine (0.8mcg)

Zinc 7mg (13mg forbreastfeedingmums)

No Helps form organs,skeleton, nerves, andcirculatory system.

Get zinc from: 2 thick slices beef or lamb (5mg), 16g sunflower seeds (0.8mg) and100g canned sardines (2.3mg)

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Reader comments about this page

Anonymous - 17 Dec, 2011

what to eat for best development of yolk sac



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Terri-Leigh - 2 Nov, 2011

Get vitamin D from: 100g salmon steak (8.7mcg), 1 boiled egg (0.9mcg) and 2tsp (10g) margarine (0.8mcg) and sweet potato is 100% safe

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