Nutrition

Which nutrients are rich in vitamins?

Which nutrients are rich in vitamins?

The most important point to be considered in the nutrition of infants and preschool children is to know the principles of HEALTHY NUTRITION and nutrients rich in vitamins A, C, E. Vitamins and minerals are the compounds that must be taken for chemical reactions in the body of your baby and all individuals throughout life.

The American Dietetic Association does not recommend that individuals who consume sufficient and balanced nutrition and consume all food groups together should use extra vitamin preparations. Vitamin are chemical compounds that should be used under expert control.

VITAMIN A (b-carotene): This vitamin is found in fish liver, liver, egg yolk, whole fat dairy products, yellow-orange-green leafy vegetables and fruits. Since it is a fat-soluble vitamin, margarine and butter are required to be put in the food regulations. The loss of b-carotene in vegetables by cooking is 5-28%. We do not lose vitamin A if we store food in dark, cool places and away from metals.

Daily need of vitamin A is 400 mg RE in infants.

FOOD NAMEQUANTITYβ-CAROTENE QUANTITY
(μg RE)
Beef liverUp to 1 meatball3028
Egg1 piece95
Milk1 cup75
CheeseUp to 1 karper65
Butter1 teaspoon75
Potato½ bowl2800
Carrot1 medium size2025
Cabbage meal½ bowl480
Mango½ pieces405
Dried apricots3 pieces300
Tomato1 piece75
Spinach meal½ bowl375
Red pepper½ pieces285
Orange1 medium size30
Melon½ bowl260
Lettuce1 bowl145
Broccoli½ bowl70

Babies meet ½ vegetable daily with vegetable puree or vitamin A daily. Or a vegetable dish made with cabbage, tomatoes, potatoes, paprika is a vitamin A store.

C VITAMIN; vegetables and fruits. Daily requirement is 30 mg / day in infants.

FOOD NAMEQUANTITYQUANTITY OF VITAMIN C (mg)
Green pointed pepper3 pieces30
Black Cabbage1 bowl95
cauliflower1 bowl80
Spinach1 bowl75
Strawberry½ bowl70
Orange1 medium size75
Lemon1 medium size50
Cabbage1 bowl65
Grapefruit1 medium size80
Mandarin2 pieces25
Tomato1 medium size30
Green beans1 bowl35
Potato1 bowl18
Leek1 bowl15
rosehip1 bowl450
Guava1 piece165
Red pepper½ medium size95
Orange juice1 cup75
Broccoli½ bowl60
Melon½ bowl35
Pumpkin½ bowl25

The example of vegetable food above is also rich in vitamin C. Providing your baby with melon slices and orange juice in snacks meets vitamin C requirement.

VITAMIN E; The most rich sources are green leafy vegetables, vegetable oils (mandatory by the foodstuff charter to add vitamin E as antioxidant substance to prevent harmful functions of oils), nuts, walnuts, legumes. Daily vitamin E requirement is required to take 10 mg of a-tocopherol equivalent vitamin E in adult men and 8 mg in women.

FOOD NAMEQUANTITYVITAMIN E
(α-tocopherol equivalent)
Soy oil1 teaspoon13
Other vegetable oils1 teaspoon10
Margarine1 teaspoon5
Hazelnut100 g30
Dry beans1 bowl8
Green leafy vegetables½ bowl1,5

Oils used in daily meals meet the needs of the baby.

When you read the above information, I think your view of nutrition has changed. You have seen how rich the nutrients you have never imagined in your life are enough to consume very small amounts.

Eat healthy for healthy generations.
With love!!!