Nutritional Requirements in Breastfeeding.

Nutrient	What It Does	Food Sources
Vitamin A, Beta Carotene	Baby – Contributes to the maintenance of normal vision and immune system Functioning. Mum – Too high a level can be toxic so eating foods rich in beta-carotene helps safely top up levels. Contributes to normal iron metabolism	Beta-carotene rich foods are converted to vitamin A in the Body: yellow and orange fruit and vegetables such as carrots, pumpkin and squashes, red and yellow peppers, sweet potatoes, mangoes, melon, dried apricots, strawberries, and tomatoes. Watercress, spinach and chard. Vitamin A is found in milk, butter, cheese, fish and eggs
B Vitamins	Mum – Vitamin B6 and B12 contribute to the reduction of tiredness and fatigue. Women have a higher need for B vitamins when breastfeeding.	Wholegrain cereals, rice, nuts, milk, eggs, meat, fish and leafy green vegetables. A B12 supplement is recommended if mum is vegetarian or vegan.
Vitamin C	Mum – Supports iron absorption.	Many fruits and vegetables: citrus fruits, green vegetables, broccoli, cabbage, cauliflower, kale, peas, Berries, currants, lettuce, red, green and yellow peppers, potatoes, tomatoes, parsley. Tropical fruits: guava, mango, kiwi fruit and pineapple
Vitamin D	Baby and mum – Needed for normal growth and development of children’s bones.	Mostly made by the action of Sunlight on the skin. Levels are Generally too low in the UK. Food sources include oily fish, fortified margarine, egg yolk and dairy Products.
Vitamin E	Baby and mum – Contributes to the protection of Cells from oxidative stress.	Olives, nuts, seeds, and their oils. Some fruits and vegetables: avocados, broccoli, spinach, chard, asparagus and peppers
Vitamin K	Baby and mum – Contributes to normal blood clotting.	Curly kale, spinach, cabbage, Parsley, watercress, cauliflower and asparagus.
Calcium	Baby – Needed for normal growth and Development of children’s bones. Mum Bone health, nervous system and muscle function	Sesame seeds, tofu, dried figs, oily fish with edible bones, almonds, Brazil nuts, watercress, spring Greens and kale.
Zinc	Baby and mum Contributes to the normal function of the immune system	Dried seaweed (in moderation), herring, pumpkin, sesame and sunflower seeds, pine nuts, wholegrains, whole meal bread, brown rice, lentils, almonds, wheat germ In addition, oats.
Iodine	Baby Contributes to the normal growth of children. Mum Contributes to normal production of thyroid hormones and function.	Seaweed, fish and shellfish
Iron	Baby and mum Contributes to normal oxygen Transport in the body. Breastfeeding can delay the return of menstruation so mum is not losing blood each month but supplies of iron maybe low due to Bleeding in labour.	Lean red meat and dark poultry Meat. Whole-grains, eggs, beans, lentils dark green leafy vegetables and Dried fruits. Plant sources are lower in iron than animal but tend to come along with vitamin C which aids Absorption.
Selenium	Baby Contributes to normal function of The immune system. Mum Contributes to normal thyroid function	Brazil Nuts, sunflower seeds Mushrooms and whole-grains. Fish, meat and eggs.
Magnesium	Baby Bone and teeth development. Contributes to the maintenance of Normal bones and teeth. Mum Contributes to normal muscle function	Nuts and seeds, soya beans, peas, green leafy vegetables and wholegrains
Essential Fats	Baby Brain, nervous system and eye Development. Mum Support post birth, skin health and Mood.	Omega 3 – small oily fish, walnuts, Grapeseed oil, hemp and flax seed oil. Omega 6 – sunflower and sesame seeds and their oils

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The role of supplements for mum & baby

The body manufactures nourishing breast milk at the expense of the mum so although it is comforting to know that baby’s needs are prioritized, if mum does not get enough nutrients and is run down she is less likely to enjoy fulfilling the demands that babies bring. Mum may also be lacking in quality sleep and adapting to challenges a new baby brings can be tiring. Just as a good supplement is recommended in pregnancy, the health insurance of a good supplement at this time is also reassuring for parents. Choose a multivitamin and mineral, which is specifically adapted to this time and has the key nutrients mum needs to support. Consider a supplement from the Vitabiotics Pregnacare Range; it includes Pregnacare Breastfeeding, which provides carefully balanced, comprehensive formulations of micronutrients to help support the nutritional requirements of new mothers throughout the postnatal period.

Vitabiotics Wellkid Baby Drops is ideal for babies aged 1 to 12 months and provides a safe and comprehensive range of 16 nutrients, including essential vitamins and minerals. The formula contains vitamins, A, C, and D as recommended by the Department of Health for babies aged six months onwards.