Nourishing Nutrition:

Important Vitamins and Minerals

For Breastfeeding

Taryn Traxler PSU Intern

16

Overview

Increased Needs During Lactation

o

What is a RDA?

Vitamin A, E, C, Chromium,
Potassium, Biotin, Iodine

Applications in Clinic

Objectives
By the end of the presentation, participants will be able to
1.

Identify at least 3 nutrients that should be increased in a

mothers diet while breastfeeding

2.

Be able to recognize at least 1 food source of vitamin A,

C, and E

3.

Identify at least 1 type of fish that is high in mercury

RDA: Recommended Dietary Allowance

Defined As:
The average daily dietary intake level that is
sufficient to meet nutrient requirements of
nearly all healthy individuals in a group

Increased RDA from Pregnancy

45%
40%

40%

35%
33%

30%

30%

25%
24%
20%

21%

15%

15%

10%
7%

5%
0%

Vit A

Chromium

Vit C

Vit E
Column2

Iodine*

Biotin

Potassium

Vitamin A
RDA: 770 mcg/day 1300 mcg/day,
40% increased RDA

Vision, cellular
differentiation, bone
development, immune
system function, May help
prevent cancer

Vit A deficiency not common

but could worsen Iron
deficiency anemia
Is toxic especially for
children under 5 if taken in
large amounts in supplement

Animal/dairy products

Dark Orange & Leafy

Greens: Sweet potatoes,
carrots, spinach, winter
squash, kale, collards,
Swiss chard

Vitamin C
RDA: 85mg/day 120 mg/day
Increase RDA by 30%
Collagen production (skin,
bones, tendons), amino acid
production, protective against
cancer (antioxidant), Immune
system, serotonin production
, CVD prevention, keeps eyes
healthy

Estimated 31% of
Americans do not meet
daily needs

Found in: Papaya, Bell

peppers, broccoli, Brussel
sprouts, strawberries,
citrus fruits, cantaloupe,
kiwis and many more!

Chromium
RDA 30 mcg/day 45 mcg/day,
increases by 33% in lactation

Trace Mineral may enhance

action of insulin

Mothers diagnosed with

Gestational diabetes have a 7
fold higher risk of Type 2 DM
later in life

Found in meats, fish, poultry,

grains, eggs, grape juice, dark
chocolate, raw mushrooms, green
beans, spinach, tea, beer, & wine

* 2010 USDA dietary guidelines do not

encourage alcohol for BF mothers before
infant is 3 months old

Vitamin E
RDA: 15 mg/day 19 mg/day

Antioxidant that helps

protect lungs, brain, heart,
eyes, & red blood cells from
oxidative damage, help to
prevent CVD

Increased needs by 20%

93% of people do not meet

daily needs

Can be found in Sunflower

seeds, almonds, spinach,
chard, avocado, peanuts,
asparagus, zucchini

True or False?: Mothers need the same

amount of Iron during pregnancy as when
they are breastfeeding?
False: The RDA for Iron in
pregnancy is 27 mg/day but
during lactation it decreases to
10 mg/day

Why?

Babies absorb breastmilk iron

more easily than formula

The body prevents too much iron

from being absorbed
Too much iron can cause
overgrowth of bacteria in the gut
and may cause diarrhea or
constipation

Potassium
RDA increases 7% from
4700 mg/day 5100 mg/day

Heart health, kidney function,

contraction of heart and
skeletal muscle, electrolyte
balance

Diets high in K+ are associated

with lower blood pressure

Dash Diet: Has been shown to

decrease high blood pressure
and increase control of blood
sugar
Food Sources: Unprocessed
fruits, vegetables, dairy, fish,
& meats

Biotin
RDA 30 mcg/day 35 mcg/day
Needs increases 15% from pregnancy

Over 2,000 human genes need biotin,

needed for normal cell growth, and
energy production

Can be made by intestinal bacteria in

colon but does not provide all needs
Liver, beef, chicken, soybeans, egg
yolk, cereals, legumes, nuts, and fish

Iodine:

RDA increases 24%

220 mcg/day 290 mcg/day

Mineral for thyroid hormone

production, nervous system
development, metabolic rate, 7080% found in Thyroid in body

Seaweed, scallops, cod, yogurt,

shrimp, milk, eggs, Iodized salt

** Natural sea salt does not contain

iodine

Breastfeeding Mothers Should

Avoid Fish High in Mercury
Mercury Content In Fish
High mercury will
affect breast milk

King Mackerel

Recommended to have
8-12 oz seafood per
week

Swordfish

147

*Light canned tuna is

safe, up to 6 oz/week

Shark

Better options: salmon,

shrimp, tilapia, cod

Tilefish

110

151

219
0

50

100
Column2

150

200

250

Application in WIC
Key Recommendations:

Eat a diet full of variety of

whole unprocessed foods!
Vit A, C, E, chromium,
potassium, biotin, iodine

Visit ChooseMyPlate.gov

Avoid fish high in mercury

Dash diet may be helpful to

suggest for clients with history
with diabetes or high blood
pressure

Super Tracker program can help

breastfeeding mothers form daily
food plan to get needed nutrients

http://
www.choosemyplate.gov/moms-daily
-food-plan

1.

Vitamin C

2.

Vitamin E

3.

Biotin

Nourishing
Nutrients
Trivia

4. Chromium

5. Vitamin A

6. Iodine

7.
Potassium

8. BONUS Question:
Name at least one fish to avoid when
pregnant or breastfeeding??
Correct Answers: Tilefish, Shark, Swordfish,
King Mackerel

References:

Advanced Nutrition and Human Metabolism 6th edition by Sareen

Gropper and Jack L. Smith

Counseling The Nursing Mother: A Lactation Consultant's GuideJul 12,

2010

by Judith Lauwers and Anna Swisher

https://fnic.nal.usda.gov/lifecycle-nutrition/nutrition-during-lactatio
n

https://www.ucsfhealth.org/education/nutrition_tips_for_breastfeed
ing_mothers

http://lpi.oregonstate.edu/mic/life-stages/pregnancy-lactation

http://ajcn.nutrition.org/content/81/5/1206S.full

http://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-heal
th/in-depth/breastfeeding-nutrition/art-20046912

Thank you!
Any Questions?