Nutrition  
  To ensure your child has a healthy diet, you need to make sure that they are getting plenty of vitamins and minerals. The list below explains the vitamins and minerals your baby needs.
Vitamins  
  Vitamin A is found in liver, egg yolks, full-fat dairy goods, oily fish. It promotes healthy eyes; protects against respiratory infection; promotes growth; encourages healthy bones, teeth and gums; and is an antioxidant
Betacarotene is found in green leaf vegetables, carrots, sweet potatoes and pumpkins. It converts to vitamin A and is an antioxidant.
Vitamin B1 (thiamine) is found in whole grains, oatmeal, vegetables, dried yeast, liver, pork and peanuts. It provides energy; aids carbohydrate digestion; helps the nervous system, muscles, heart and mental function and reduces stress.
Vitamin B2 (riboflavin) is found in green leaf vegetables, fish, yoghurt, liver, cottage cheese, milk. It promotes growth, healthy hair, skin and nails; helps to metabolise carbohydrates, fats and proteins; energy production and reduces stress.
Vitaminn B3 (nicotinic acid) is found in lean meat, wheatgerm, figs, dates, avocados, fish, eggs, wholewheat produce and brewers yeast. Necessary for sex and thyroid hormones, insulin, cortisone and glucose tolerance and for the nervous system and brain. It helps metabolism and energy and keeps blood fats balanced.
Vitamin B5 (pantothenic acid) is found in wholegrains, wheatgerm, bran, crude molasses, nuts, green vegetables, chicken, egg yolks, meat and liver. Vital for the adrenal glands; aids the conversion of fats and carbohydrates into energy; helps manufacture antibodies; promotes wound healing.
Vitamin B6 is found in wheatgerm, bran, poultry, meat, liver, cantaloupes, cabbage, milk, blackstrap molasses, egg yolks, tuna, sardines, mackerel, leeks, kale, sprats, trout, salmon and cod. Produces antibodies and red blood cells and is needed to help absorb Vitamin B12 and to aid protein metabolism.
Vitamin B12 is found in liver, beef, pork, fish, shellfish, eggs, milk and cheese. Promotes growth; improves concentration and encourages a healthy nervous system.
Folic acid is found in deep green leafy vegetables, carrots, egg yolks, apricots, pumpkin, beans, avocado, whole wheat, rye, cantaloupes. Necessary to help the body use proteins and carbohydrates; forms antibodies; wards of anaemia; and protects against neural tube defects early in pregnancy.
Biotin is contained in brewers yeast, brown rice, nuts, fruit, egg yolks, beef liver. Aids metabolism of fats and proteins; maintains healthy skin, scalp and hair.
Choline is found in green leafy vegetables, liver and lecithin, wheatgerm, egg yolk. Aids memory; controls cholesterol build- up; helps detoxification by eliminating toxins and drugs from the liver.
Vitamin C (ascorbic acid) is contained in citrus fruits, strawberries, green leafy vegetables, cantaloupes, sweet peppers, cauliflowers, potatoes, sweet potatoes, kiwi fruits, bean sprouts, melons, spinach. broccoli, cabbages, turnips, liver. Promotes a healthy immune system; anti- viral; anti- bacterial; boosts formation of skin, bone, cartilage and connective tissue including gums and blood vessels; needed to help the body cope with stress.
Vitamin D (calciferol) is found in sardines, herrings, tuna, egg yolks, fish oils, dairy produce. Needed for bone and teeth formation; works with vitamins A and C to prevent colds.
Vitamin E comes from wheatgerm, vegetable oils, broccoli, brussel sprouts, almonds, olive oil, eggs, spinach, soya beans, tomatoes, fresh nuts, carrots, sunflower seeds, wholegrain cereals. Antioxidant; protects cell membranes; helps prevent scarring; anticoagulant; and protects against chlorinated water.
Vitamin K is contained in yoghurt, alfalfa, leafy green vegetables, safflower oil, kelp, fish liver oils, egg yolks, milk. Essential for blood clotting agent; useful in bone metabolism.
Minerals  
  Calcium comes from dairy produce, soya beans, sardines, salmon, peanuts, sunflower seeds, dried beans, leafy green vegetables, tofu, almonds, sesame seeds and broccoli
Chromium is found in shellfish, chicken, brewers yeast, brown rice, rye bread, calves liver, carrots, lettuce, eggs, bananas, cabbages, oranges, green beans, mushrooms, parsnips, apples, strawberries, potatoes, milk, butter. It is used for glucose tolerance factor to work with insulin and balance the blood sugar levels, helps supply protein to where it is needed, lowers cholesterol levels.
Iodine is contained in seafood, kelp, seaweed, vegetables grown in iodine-rich soil. Aids production of thyroxin hormone which is needed for the metabolism and good mental function.
Iron is found in liver, red meat, egg yolks, nuts, asparagus, oatmeal, seaweed, parsley, figs, cherries, bananas, avocados, brown rice, potatoes, green peas, prunes, sunflower seeds, raisins, walnuts, mushrooms, broccoli. It is needed for red blood cell formation, used for energy production and helps metabolise B vitamins.
Magnesium All dark green vegetables, lemons, grapefruits, almonds, brazil nuts, seeds, figs, corn, aubergines, raisins, carrot, mushrooms, crab, tomatoes, garlic, onions, chicken, potatoes contain magnesium. Needed for calcium metabolism, stress response, energy cycle, nerve and muscle function, and mental function.
Selenium comes from wheatgerm, bran, tuna, tomatoes, broccoli, brazil nuts. An anti-oxidant, it helps the use of oxygen in the body and makes vitamin E more effective.
Zinc is found in meat, pumpkin and sunflower seeds, wheatgerm, eggs, brewers yeast, sardines, chicken, cucumbers, brazil nuts, egg yolks, carrot, oats, rye, cauliflower, walnuts, almonds, buckwheat, lettuce, tuna, berries, brown rice. It is needed for all protein metabolism, growth, cell repair, and enzyme production, essential for reproductive organs.