Vitamin chart for Mother and babies

>1 Vitamin A Fortified milk, eggs, cheese, liver, fish oil, carrots, margarine. Growth; night vision; protects the linings of the digestive, urinary and respiratory tracts; antioxidant.

2 Vitamin D Fortified milk, oily fish, egg yolks. Helps absorb calcium and phosphorus for healthy bones and teeth.
Vitamin D is important in helping the body absorb and use calcium from food and supplements.

3 Vitamin E Vegetable oils, nuts, seeds, wheat germ, green leafy vegetables. Helps form blood cells; antioxidants.
Also contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing. Some studies have shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease.

4 Vitamin K Spinach, Broccoli, milk, eggs, cereals. Help blood to clot.
Water-soluble vitamins
Vitamin K is necessary for blood clotting. Without it, even a small cut would cause continuous bleeding in the body. Vitamin K also plays an important role in kidney function and bone growth and repair - some studies have even shown that it may help prevent osteoporosis.

5 Vitamin B1 Pork, seeds, nuts, fortified bread, cereals, yeast extract. Needed for muscles and nervous system to function; aids digestion.

6 Vitamin B1, also known as thiamin, helps fuel your body by converting blood sugar into energy. It keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function.

7 Vitamin B2 Milk, yogurt, meat, nuts, green leafy vegetables, whole grains, lentils. Aids hormone production; keeps eyes, skin and nerves healthy.
Vitamin B2, also called riboflavin, works with other vitamins in the B complex to process calories from carbohydrates, protein and fat. Your body needs it for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision.