Breastfeeding is the best way to give your baby all the nutrients it needs to grow and thrive. And, as a breastfed baby gets all its vitamins for her mother's milk, it's important that a breastfeeding mother is getting her daily quota of vitamins; you get out what you put in.

Amongst other nutrients, such as minerals and protein, vitamins play an important role in your baby's development. A nursing mother should be aware of what vitamins are important and what part of her diet provides these vitamins.

Vitamin A and C, and the B group

Vitamin C is needed every day for a baby to develop well. Vitamin C helps our bodies to fight off infection and disease as well as helping to heal wounds. Vitamin C also plays a role in preventing anaemia (lack of iron in the blood). Vitamin C can't be stored in the body, so we must eat food that gives us the vitamin C we require. Eating fruit and vegetables is the best way to get vitamin C. Citrus fruits especially are a great source as is papaya, broccoli, strawberries, cauliflower and kale. Some breastfeeding mothers may need more vitamin C than others, especially when overcoming a cold, surgery or some form of injury. In these circumstances, it is a good idea to increase your intake of foods rich in vitamin C.

Vitamin A (also known as retinol) helps in the formation and maintenance of healthy skin, hair, and mucous membranes. It is also necessary for proper bone growth and tooth development. Unlike vitamin C, which is water-soluble, vitamin A is a fat-soluble vitamin. Good sources of vitamin A include cheese, eggs, oily fish (such as mackerel), milk, fortified margarine and yogurt. Liver is also a rich source of vitamin A but is to be avoided during pregnancy. However, after birth a breastfeeding mother can eat liver but, because it's such a rich source, if you already eat it every week, you might want to choose not to have it more often.

There are many B group vitamins. Vitamin B12 (also known as cobalamin) is needed for the production of new cells. It also contributes to a healthy nervous system and is involved in the making of fatty acids. Vitamin B12 is only naturally found in foods that come from animals such as meat, fish, eggs and milk. It is very rare for a woman who eats animal foods to be deficient in B12. If you are a vegan breastfeeding mother then you may need to eat foods that have been fortified with vitamin B12. You might also consider a B12 supplement.

Vitamin D

Vitamin D is important as it helps our bodies to absorb calcium, which is important for bone development and strong teeth. Babies who don't get enough vitamin D are at risk of developing rickets - a softening of the bone that causes curvature. Vitamin D can be manufactured by the body when our skin is exposed to natural sunlight. However, many mothers - especially during winter - don't get enough sunlight for their bodies to make enough vitamin D. Foods like salmon, tuna, liver and kidney are good sources of vitamin D. Also, many foods are now fortified with vitamin D such as breakfast cereals and margarine.

If in doubt about your recommended daily amount of vitamins needed while breastfeeding, you should first consult your doctor. But, if you have a well-balanced diet, and eating the 5 portions of fruit and vegetables each day as recommended, the chances are that your baby is getting all the vitamins it needs.