Vitamins, Minerals & Macronutrients: function, benefits and where to find them

It’s important for parents to give your baby foods with as many nutrients as possible. Parents are also often reminded of the different vitamins and minerals they should be aware of to give during feeding times. However, it’s not always obvious what each vitamin and mineral does and how it’s beneficial to you and your little one’s development and health.

Below you will find a list of all the essential vitamins and minerals, their function, benefits and the type of foods you will find them in, as well as other nutrients. 

Vitamin A (Retinol)

• Function: Essential for vision, immune function, and cell growth.
• Benefits: Supports healthy skin, vision, immune system, and reproductive health.
• Sources: Carrots, sweet potatoes, spinach, kale, eggs, dairy products. 

Vitamin B1 (Thiamine) 

• Function: Helps convert food into energy, and supports nerve function.
• Benefits: Supports metabolism and nervous system health.
• Sources: Whole grains (brown rice, oats, quinoa), legumes (beans, lentils), nuts, nutritional yeast.

Vitamin B2 (Riboflavin) 

• Function: Aids in energy production and growth.
• Benefits: Supports energy metabolism and skin health.
• Sources: Dairy products (milk, yoghurt), Almonds, spinach, fortified plant-based milk, whole grains, mushrooms.

Vitamin B3 (Niacin) 

• Function: Helps release energy from food, and supports skin health.
• Benefits: Supports metabolism, nervous system, and skin.
• Sources: mushrooms, poultry, fish, whole grains, legumes, whole grains, nuts, fortified cereals, avocados.

Vitamin B5 (Pantothenic Acid)

• Function: Essential for energy metabolism, synthesis of hormones and cholesterol.
• Benefits: Supports metabolism, adrenal function, and skin health.
• Sources: whole grains, avocados, broccoli, legumes, mushrooms. 

Vitamin B6 (Pyridoxine)

• Function: Involved in amino acid metabolism, and neurotransmitter production.
• Benefits: Supports brain function, immune system, and hormone regulation.
• Sources: Bananas, avocados, potatoes, chickpeas, fortified plant-based foods.

Vitamin B7 (Biotin)

• Function: Aids in the metabolism of carbohydrates, fats, and proteins.
• Benefits: Supports healthy skin, hair, and nails.
• Sources: Egg yolks, sweet potatoes, nuts (almonds, peanuts), seeds (sunflower seeds), oats.

Vitamin B9 (Folate/Folic Acid)

• Function: Essential for DNA synthesis, cell division, and foetal development during pregnancy.
• Benefits: Supports cell growth, and brain function, and reduces risk of birth defects.
• Sources: Leafy greens (spinach, kale), legumes, avocados, citrus fruits, fortified cereals.

Vitamin B12 (Cobalamin)

• Function: Vital for nerve function, DNA synthesis, and red blood cell formation.
• Benefits: Supports nervous system health and energy metabolism.
• Sources: Meat, fish, dairy products, fortified plant-based foods (nutritional yeast, plant-based milk, cereals) 

Vitamin C (Ascorbic Acid)

• Function: Antioxidant, supports immune function, collagen synthesis.
• Benefits: Boosts immune system, aids wound healing, and skin health.
• Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, kiwi, guava. 

Vitamin D 

• Function: Supports calcium absorption, bone health, and immune function.
• Benefits: Helps prevent bone disorders, supports the immune system.
• Sources: Sunlight exposure (synthesised in skin, but very limited due to baby’s sensitive skin), fatty fish, fortified dairy products, Fortified plant-based milk, fortified orange juice. 

Vitamin E

• Function: Antioxidant, protects cells from damage, supports the immune system.
• Benefits: Supports skin health, immune function, and cell protection.
• Sources: Spinach, broccoli, Nuts (almonds, hazelnuts), seeds (sunflower seeds), vegetable oils (sunflower oil, olive oil).  

Vitamin K 

• Function: Essential for blood clotting and bone health.
• Benefits: Supports blood clotting and bone metabolism.
• Sources: Leafy greens (kale & spinach), broccoli, Brussels sprouts, asparagus, green peas.

Calcium

• Function: Important for bone and teeth health, and muscle contraction.
• Benefits: Supports bone density, muscle function, and nerve transmission.
• Sources: Dairy products, fortified plant-based milk, tofu, leafy greens (collard greens, kale), almonds, chia seeds. 

Iron

• Function: Vital for oxygen transport in blood, and energy production.
• Benefits: Prevents anaemia, and supports energy metabolism.
• Sources: Red meat, poultry, fish, beans, legumes (lentils, chickpeas), tofu, quinoa, fortified cereals, nuts, seeds, spinach.

Magnesium

• Function: Supports muscle and nerve function, and bone health.
• Benefits: Aids in muscle relaxation, energy production, and bone health.
• Sources: Nuts, seeds, legumes, whole grains, leafy greens (spinach, Swiss chard), avocado.

Potassium

• Function: Regulates fluid balance, muscle contractions, and nerve signals.
• Benefits: Supports heart health, muscle function, and fluid balance.
• Sources: Bananas, potatoes, sweet potatoes, beans, lentils, avocados, spinach. 

Selenium

• Function: Antioxidant, supports thyroid function and immune system.
• Benefits: Protects cells from damage, and supports thyroid health.
• Sources: Brazil nuts, whole grains, legumes, tofu, spinach.

Copper 

• Function: Supports iron absorption, and connective tissue formation.
• Benefits: Supports iron metabolism, connective tissues, and energy production.
• Sources: Nuts (cashews, almonds), seeds (sesame seeds, sunflower seeds), legumes, whole grains.

Iodine

• Function: Essential for thyroid hormone production.
• Benefits: Supports thyroid function and hormone regulation.
• Sources: Fortified plant-based milk, cranberries, and dairy products. 

Manganese

• Function: Supports bone health, enzyme function, and antioxidant defence.
• Benefits: Aids in bone formation, antioxidant protection, and enzyme activity.
• Sources: Nuts, legumes, whole grains, spinach, pumpkin seeds. ‍

Phosphorus

• Function: Bone and teeth health, energy metabolism, cell membrane structure, DNA & RNA synthesis, acid-base balance, kidney function.
• Benefits: Bone health, energy production, cellular function and communication, nerve and muscle function.
• Sources: Whole grains, legumes, nuts, seeds, tofu, plant-based milk.

Sodium

Note: Sodium intake should be monitored; most plant-based diets naturally contain sufficient sodium.

Chromium

• Function: Enhances insulin action, supports glucose metabolism.
• Benefits: Helps regulate blood sugar levels.
• Sources: Broccoli, whole grains, meat,  nuts, mushrooms, spinach. 

Zinc 

• Function: Supports immune system, wound healing, and enzyme activity.
• Benefits: Supports immune function, cell growth, and wound healing.
• Sources: Meat, dairy products, legumes, nuts, seeds, whole grains, tofu, fortified cereals.

Carbohydrates

• Function: Helps break down into glucose, which is used by cells for energy, it supports brain function and helps regulate blood sugar levels.
• Benefits: Carbohydrates are the body’s primary source of energy. They provide quick and easily accessible fuel for daily activities and exercise.
• Sources (complex and simple):
  • Complex carbohydrates: Whole grains (e.g., oats, brown rice, quinoa), legumes (e.g., beans, lentils), starchy vegetables (e.g., potatoes, sweet potatoes);
  • Complex carbohydrates: Whole grains (e.g., oats, brown rice, quinoa), legumes (e.g., beans, lentils), starchy vegetables (e.g., potatoes, sweet potatoes).
  • Simple carbohydrates: Sugars (e.g., table sugar, honey, maple syrup), fruits, and some dairy products.

Fats (lipids)

• Function: Dietary fats are broken down into fatty acids, which serve as an energy source and are involved in various bodily functions, including brain health, hormone production, and insulation.
• Benefits: They protect organs, absorb fat-soluble vitamins (A, D, E, and K), and support cell membrane structure.
• Food sources:
  • Healthy fats: Avocado, olive oil, nuts (e.g., almonds, walnuts), seeds (e.g., flaxseeds, chia seeds), fatty fish (e.g., salmon, mackerel).
  • Saturated fats (must be consumed in moderation): Butter, coconut oil, red meat, full-fat dairy products.
  • Trans fats (must be limited or avoided): Processed and fried foods, some margarines.

Protein

• Function: Proteins are composed of amino acids, which are the building blocks of the body. They are involved in numerous bodily processes, including muscle development, immune system support, and the production of hormones and enzymes.
• Benefits: Essential for the growth, repair, and maintenance of tissues in the body. They also play a role in immune function and enzyme production
• Food sources:
  • Plant sources: Legumes (e.g., beans, lentils), tofu, tempeh, nuts, seeds, and some grains (e.g., quinoa).
  • Animals: Red meat, poultry, fish, eggs, dairy products (e.g., milk, cheese, yoghurt).