Vitamins and minerals

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Eating fresh foods is a better way of getting vitamins and minerals than taking supplements. If your child is eating a wide range of nutritional foods, including vegetables, fruit and grains, she is probably getting all the vitamins and minerals she needs. Children who aren't eating a wide range of nutritional foods could benefit from eating foods fortified with vitamins and minerals – for example, soy milk and breakfast cereals.

Special circumstances

If your child is vegan, you will have to work harder to make sure she is getting enough vitamins and minerals. This applies to breastfeeding vegan mums, too. It's worth seeking advice from a professional on getting enough nutrients, especially B12.

• A deficiency of B12, the most important vitamin that vegans can miss out on, can lead to impaired brain development, blood abnormalities and neurological problems. B12 is only readily available from animal products, and if you are vegan you will probably have to take a supplement.
• If you're avoiding dairy foods, you can get calcium – which builds healthy bones – from green, leafy vegetables in the mustard or cabbage families. These include kale, bok choy, mustard greens, turnip greens and cabbage. Spinach contains oxalic acid which can stop your body absorbing calcium. Many soy products have added calcium.
• Iron isn't just in meat. You can get iron from dark-green, leafy vegetables and from wholegrains.

Vitamin D, synthesised by the body from sunlight and required for strong bones and teeth, is sometimes suggested as a supplement for breastfeeding mothers if they do not receive adequate sun exposure. Women who live in cooler climates and wear clothing that covers their entire body, such as a veil or burkha, might want to ask a doctor or a nurse about this.

Which vitamins do we need?

Excessive amounts of vitamins can be harmful. If you do decide to give or take a supplement, be careful not to exceed the recommended dosage. Be particularly careful with vitamin A.

* Your body can also create vitamin A from beta-carotene. You can get beta-carotene from carrots, spinach, rockmelon, apricots, mangos, peaches and oats. Beta-carotene has the added advantage of being an anti-oxidant.

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