Tag Archives: vitamin D

Other Vitamins requirement in vegeterian kids

All vitamins are important for normal healthy growth in children. In this article you will find all information about vitamin A and D.

Other vitamins or fat soluble vitamins:  These are essential for right growth and development of the body, but required in the very small amount. These vitamins can be synthesized or prepare inside the body therefore there deficiency level is found in less amount. If you had good amount of source then it can not be deficient for long time. The first other vitamin is Vitamin A. This is very important in vision.

Vitamin A: 

Important Role 

  • This helps in fighting with infections and improves tissue and skin texture when taken in the proper amount.
  • It also helps in maintains of normal eyesight and night vision (night blindness)
  • It also used in synthesis of RNA, which is an essential genetic material.

There are two types of Vitamin A from natural sources. Performed vitamin A found in animal foods. It can be toxic if it consumed more than a normal amount and Carotene, the other type of vitamin A, found in vegetables and is non toxic in high amounts. Carotene is easily absorbed by the body, when vegetables and fruits are cooked, mashed or puréed.

RDA (Recommended Dietary Allowance) amount of Vitamin A is:

Age                          Amount

 0 to 6 months  = 1400 units

6 to 12 months = 2000 units

1 to 3 years      = 2000 units                                      

 Foods rich in Vitamin A : Yellow and all green leafy vegetables and all fruits.

1/6 cup cooked carrot contains 2500 units.

1/5 cup cooked sweet potato contains 2550 units.

1/3 cup ripe Papaya contains 1765 units. 

Deficiency: Reduced resistance to respiratory infections

Vitamin D

  • Growth retardation is a common sign in children
  • Dryness of the conjunctiva and cornea
  • Increased susceptibility to infections
  • Abnormal growth of the skin is common
  • Poor night vision
  • Dry, rough, or cracked skin – eczema, acne and psoriasis can respond to vitamin A treatment
  • Dry mucous membranes including the inside of the eye
  • Poor night vision
  • Slow wound healing
  • Nerve damage
  • Reduced ability to taste, hear, and smell
  • Inability to perspire

Generally this vitamin synthesized or prepared during early morning sunshine, especially sunrise time. It is available in vitamin supplement tablets or syrups as well. But overdose may lead to toxic problems in the body. Trace amount of vitamin D found in breast milk and cow’s milk.

Role of Vitamin D

  • This vitamin is essential for the calcium absorption, that’s why it is added to cow’s milk and other products.   
  • Body needs phosphorus with combination of Vitamin D, gives healthy bone and teeth formation in childhood.
  • Research suggests that low levels of vitamin D increases the risk of developing type two diabetes later in life. Some studies have also found that the vitamin D also increases the risk of type 1 diabetes.
  • RDA value is 400 IU (International Units) from birth to an adult.


B vitamin requirements for vegetarian babies

Generally, they are thirteen in number and essential to the proper functioning of the nervous system, and also help the body to convert carbohydrates into glucose, to get energy. These vitamins also help in the metabolism of fats and protein.


RDA value

0 to 6 months


6 to 12 months


1 to 3 years



 ·        A severe vitamin B12 deficiency will result in damage t the central nervous system. Although there is some indication that adult vegans can function without a B12 supplement to their diet.

 ·        Children can not grow properly without B12  vitamin supplement.

 ·        Deficiency also leads to anaemia.

Vitamins with their food source: 

B vitamins

Food Source

B1 Thiamine

( It can be easily destroyed by heat)

Wheat germ, whole grain slices of bread, cereals, and flours, nutritional yeast, soybean flour, legumes, milk.

B2 Riboflavin

( Mostly in Dairy products)

Nutritional yeast, milk and dairy products, Brazil nuts, legumes, green leafy vegetables and whole grain cereals.   

B3 Niacin

Nutritional yeast, peanut butter, whole grain products.

B6 Pyridoxine

Nutritional yeast, egg yolks, blackstrap molasses, wheat germ, bananas, avocado, cantaloupe, whole grains.


Nutritional yeast legumes, nuts, cauliflower, sprouts and milk.


Green leafy vegetables, oranges, bananas, wheat germ, nutritional yeast.


No more deficiency found in human beings.

Try these nutritive and delicious recipes..

Ideas for Sandwiches

Allergy Egg, Fish
Dietary Gluten Free, Vegetarian
Meal type Bread, Breakfast, Lunch, Snack
Misc Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Cold, Serve Hot


For this recipe savoury fillings are, cheese, sardines in oil or brine, tuna in oil or brine, carrot,cucumber, lettuce, tomatoes, bean sprouts, cold meat.

Sweet Fillings: Jam, honey, black treacle, maple syrup, banana, fresh fruit slices.

This recipe is given by www.thepostnatal.com


Step 1
Spread the butter on both bread and use the different fillings which are given above.

Breakfast Health Bars

Serves 12-14
Prep time 1 hour, 20 minutes
Cook time 25 minutes
Total time 1 hour, 45 minutes
Allergy Egg, Wheat
Dietary Gluten Free, Vegetarian
Meal type Breakfast, Side Dish, Snack
Misc Child Friendly, Freezable, Gourmet, Serve Cold
Occasion Casual Party
Per bar nutrition is 148 Kcal. Healthy nutritional recipe brought by www.thepostnatal.com


  • 225g rice flakes
  • 200ml apple juice (organic if possible)
  • 750g butter
  • 40g Brown sugar
  • 2 Medium Eggs
  • 25g Almonds (nibbed)
  • 25g sunflower seeds
  • 60g figs (chopped)
  • 50g dates (chopped)
  • parchment paper


Step 1
Preheat the oven 180ºC / 350ºF / Gas Mark 4
Step 2
Place the rice flakes in a bowl and pour over the apple juice. Leave to soak foe minimum 1 hour, by which time all the apple juice be absorbed by rice flakes.
Step 3
Now take the butter and add the sugar, beat until pale, light and fluffy. In another bowl, whisk the eggs and gradually add to the creamed mixture. Beat together until combined.
Step 4
Add egg into rice flakes, nibbed almonds, sunflower seeds and chopped figs and dates.
Step 5
Pour all this mixture into tray which is covered with parchment paper, baked it for 25 minutes until pale golden color.
Step 6
Allow to cool, now cut into 12- 14 pieces. Store into an airtight container and consume within a week.


Calcium Requirements in Vegetarian Babies

Calcium is majority found in bones and teeth. It combines with magnesium that helps for marinating healthy heart. It also helps in muscle growth, contraction and relaxation of the muscles. It is essential in mummy’s diet during the pregnancy because baby’s teeth begin to form after birth in between 4 to 6 months old but for that healthy teeth formation calcium plays an important role. If sufficient amount of calcium not available then baby teeth will be the weekend.

Generally, calcium is not absorbed by the body properly. Only human milk calcium can be absorbed by 60% to 70 % while cow milk calcium absorption is only 20% to 30%. For a proper amount of calcium absorption needs Vitamin D and A, minerals like magnesium and phosphorus, in a sufficient amount. Deficiency of calcium leads to bone malformation (abnormality in bone), muscle cramps and soft teeth.    

Milk and other dairy products are the primary sources of calcium. These are the required amount of calcium by RDA,

Breastfeed mum require calcium 1300 mg per day.

 This table is for non-breastfed babies.

  0 to 6 months

360 mg per day

6 to 12 months

540 mg per day

1 to 3 years

800 mg per day

 Calcium in any form is good for your body. Some of the top calcium-rich foods are:

1. Cheese

2. Yogurt

3. Milk

4. Dark leafy greens like spinach, kale (200 mg calcium), turnips, and collard greens

6. Fortified cereals such as Raisin Bran, and Corn Flakes (They have a lot of calcium in one serving.)

7. Fortified orange juice

8. Soybeans ½ cup cooked = 65 mg calcium

9. Fortified soy milk (Not all soy milk is a good source of calcium, so it’s best to check the label.)

10. Enriched slices of bread, grains, and waffles.

Here are some non-dairy foods that are rich in calcium.

  • 4 ounce piece Tofu = 150 mg
  • Green leafy vegetables like collard greens, turnip greens, kale and spinach
  • Beans
  • Broccoli (boiled) stalk = 160 mg
  • Almond Milk or Butter
  • Papaya
  • Calcium-fortified cereals
  • Calcium-fortified soy milk
  • Calcium-fortified orange juice