Vitamin D is a fat soluble vitamin that is needed to form and maintain strong bones. Low levels of Vitamin D can result in bones becoming thin and malformed. Low vitamin D can also result in fractures. Vitamin D is also important in maintaining a healthy immune system.

People can become deficient in Vitamin D because they don’t eat enough Vitamin D containing foods or because they don’t get enough sunlight on their skin. We are more likely to become Vitamin D deficient in the winter. It is harder to absorb Vitamin D if skin is dark or if the skin is covered.

Folate is a B vitamin and is added to food or supplements as folic acid. Folate is important for your baby’s development during early pregnancy because it helps prevent birth abnormalities like spina bifida. The best way to make sure you get enough folate is to take a daily folic acid supplement of at least 400 micrograms (μg) one month before becoming pregnant and during the first three months of pregnancy. If you have a family history of neural tube defects you may need even more folate, so you should consult your doctor. It is also important to eat foods that have added folic acid or are naturally rich in folate.

Foods with folic acid added to them (fortified) include most breads, some breakfast cereals, and fruit juices. Check the nutrition information panel on the package to find out how much folate is present. Foods naturally rich in folate include green leafy vegetables such as spinach and salad greens, broccoli, chick peas, nuts, orange juice, some fruits and dried beans and peas.

Iodine is important for everyone, but particularly for pregnant and breastfeeding women. Mild to moderate iodine deficiency during pregnancy can result in the baby having learning difficulties and affect the development of motor skills and hearing. In Australia, most breads, except organic varieties, are fortified with iodine which will help to address the iodine needs of most of the population.