Vitamin Intake Calculator for Breastfeeding Mothers
Here is a table summarizing essential vitamins that breastfeeding mothers need, including recommended intake, benefits, and food sources:
| Vitamin | Recommended Intake (RDA) | Benefits | Food Sources |
|---|---|---|---|
| Vitamin A | 1,300 mcg/day | Supports eye health, immune function, and cell growth. | Sweet potatoes, carrots, spinach, liver, dairy products. |
| Vitamin B1 (Thiamine) | 1.4 mg/day | Aids in energy metabolism and nervous system function. | Whole grains, pork, beans, nuts, seeds. |
| Vitamin B2 (Riboflavin) | 1.6 mg/day | Important for energy production and antioxidant protection. | Eggs, dairy products, almonds, spinach, and mushrooms. |
| Vitamin B6 | 2.0 mg/day | Helps brain development and immune function. | Poultry, fish, bananas, potatoes, and chickpeas. |
| Vitamin B12 | 2.8 mcg/day | Supports nerve function and the production of red blood cells. | Meat, fish, dairy, eggs, fortified cereals. |
| Vitamin C | 120 mg/day | Enhances immune function and promotes tissue repair. | Citrus fruits, strawberries, bell peppers, broccoli, and kiwi. |
| Vitamin D | 600 IU/day | Supports bone health by aiding calcium absorption. | Sunlight, fortified milk, fatty fish (salmon, sardines). |
| Vitamin E | 19 mg/day | Acts as an antioxidant, protecting cells from damage. | Nuts, seeds, spinach, and vegetable oils. |
| Vitamin K | 90 mcg/day | Aids in blood clotting and bone health. | Leafy greens (kale, spinach), broccoli, and Brussels sprouts. |
| Folate (Vitamin B9) | 500 mcg/day | Crucial for DNA synthesis and cell growth. | Leafy greens, legumes, fortified grains, and citrus fruits. |
Key Points:
- Breastfeeding mothers should ensure they consume a well-balanced diet that includes these vitamins.
- Some mothers may require supplements, especially for vitamins like B12 and D, if dietary intake or sun exposure is inadequate.