Superfoods For Babies

[Valda Atkeson]

Superfood" is a fun name given to a food packed with nutrients that has wide-ranging health benefits. There's no one superfood that can provide all the essential nutrients your child needs, but you can incorporate a variety of these foods into their diet to keep them healthy.

Avocados contain monounsaturated fat and soluble fiber, which work together to lower LDL (low-density lipoprotein) cholesterol levels (aka "bad cholesterol"). Plus, they contain potassium, which helps control blood pressure. Together, this trio of nutrients makes avocados great for heart health.

In fact, studies show that eating avocado instead of a small serving of margarine, butter, or processed meats is associated with up to a 22 percent lower risk of future cardiovascular disease. Bonus: Avocados also contain insoluble fiber, which helps ease constipation.

Beans and lentils contain protein, iron, and zinc, which make them an excellent meat substitute when putting together balanced, plant-based meals. Prized for their fiber content, beans and lentils help with digestive health and regular bowel movements. These superfoods also have anti-inflammatory properties, which help lower the risk of heart disease and some types of cancer.

Loaded with vitamins, minerals, and antioxidants (all of which sometimes slow the body's release of cell-damaging chemicals), blueberries can help manage cholesterol levels, sharpen memory, support mood, and fight certain cancers. Whether fresh or frozen, this little fruit offers big health benefits.

Nuts have long been linked to good health because of their mix of unsaturated fats, protein, fiber, and vitamins. Incorporating a 1/4 cup serving of nuts into the menu a few times a week is associated with a reduced risk of high blood pressure, type 2 diabetes, and heart disease.

There's no "best" nut since they all contain a different mix of nutrients. Pistachios have the most potassium, for example, while almonds are highest in vitamin E. Choose a variety and see what your family likes best.

Remember that whole nuts and thick globs of nut butters are a choking hazard for young children. Avoid giving your child any whole nuts until they're at least 4 years old, and be sure to spread nut butters thinly and mix well if you're incorporating into another food.

These mild-tasting whole grains contain beta-glucan, a type of fiber that's linked to lowering cholesterol levels and preventing blood sugar spikes and crashes. Oats are also a good source of vitamin B1, which is important for children's growth and development. They're a great first food for babies and a common ingredient in baby cereal.

This popular fish contains omega-3 fats, which have health benefits for people of all ages. In babies, omega-3 fats are linked to the healthy development of the brain, eyes, and nerves. In older children, omega-3s help with memory, focus, and concentration.

Sweet potatoes are high in vitamin A in the form of beta-carotene, which is important for normal immune function. Beta-carotene is a potent antioxidant, and has also been linked to eye and lung health. Sweet potatoes are also a good source of fiber.

Greek yogurt has double the protein and half the sugar of plain yogurt, and it's also high in bone-building calcium. Dairy products like Greek yogurt are also high in potassium and vitamin D, which kids need for healthy development.

BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing. Learn more about our editorial and medical review policies.

Joyce S., et al. 2019. The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome. Frontiers in Nutrition 6. a new window [Accessed February 2023]

Travica N., et al. 2019. The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials. Brain, Behavior, and Immunity 85:96-105. a new window [Accessed February 2023]

Zhu F., et al. 2017. Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Critical Reviews in Food Science and Nutrition 58(8). a new window [Accessed February 2023]

Cara Rosenbloom is a registered dietitian, freelance journalist, and author. She lives in Toronto, Ontario, where she owns Words to Eat By, a nutrition communications company offering writing, editing, and recipe development. She enjoys skiing, skating, and hiking with her husband and two children.

By the time he is ready for solids, most nutrition and calories will still be supplied by formula or breast milk. But the nutrition he is getting from solid foods will be becoming more and more important every day until about 9-10 months when most babies start getting as much, if not more, nutrition and calories from solid foods as from formula or breast milk.

To learn more about how to start your baby on solids, check my posts on when to start solids, how to use the mixed approach (purees+finger foods), pros and cons of Baby Led Weaning, how to choose and prepare finger foods and what to expect in terms of feeding as your baby turns into a toddler.

Iron:

Iron helps supply oxygen to cells and it is especially important during rapid growth. It also plays a vital role in brain development. To make sure your baby is getting enough iron, offer some iron-rich foods twice a day from about 6-7 months, especially if you are breastfeeding. The formula is fortified with iron. Best solid food sources are meat, beans, leafy greens and fortified foods.

Zinc:

Zinc is crucial for maintaining immune function, cognitive development, cell growth, and repair. It is usually found in iron-rich foods and if your baby is not a vegan or vegetarian it is easy to meet his needs. If you are formula feeding your baby, it helps to know that many formulas are fortified with zinc.

Fats:

Fats should not be restricted in the first two years of life. Try incorporating some fat like butter, oil, nut or seed butter or avocado into most solid foods your baby is eating to boost his brain development and help with vitamin absorption.

DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid) are Omega 3 acids that are especially beneficial for brain and eye development. The best sources of DHA and EPA are cold-water fatty fish like salmon, tuna and sardines, fortified eggs, fortified milk and breast milk.

ALA comes from plant foods like nuts and seeds and their oils. It needs an additional metabolic step in order to be absorbed by the body. If your baby is vegan or vegetarian, he may need supplementation to meet his needs.

Vitamin D:

Vitamin D is important for calcium absorption, immunity, as well as reducing the risk for chronic and autoimmune conditions. It is not very common in dietary sources unless foods are fortified.

The best way to get enough vitamin D is through exposure to sunlight. If your baby is not getting enough sunlight or is dark-skinned, he may need supplementation. American Academy of Pediatrics also recommends that all breastfed babies get a daily supplementation of 400IU of vitamin D.

While no one superfood can provide all the nutrients that your child needs, providing a variety of colorful foods will help keep them healthy. Incorporating superfoods with a healthy diet that is balanced in fruits, vegetables, grains, dairy and protein will help provide all the essential nutrients.

Place the frozen berries, ice cubes, milk, almond butter and spinach in a blender. Blend until smooth, adding additional milk as needed to make a thick consistency. Add sweetener to taste, if desired. Blend again. Pour into bowls and top with desired toppings.

Overnight oats keep for up to four days when refrigerated in an airtight container. That means you can easily batch-prepare larger portions of the base recipe and add your favorite toppings to individual portions throughout the week for variation.

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Not only are they nutrient-dense superfoods, but pediatricians now recommend feeding peanuts and other common allergens to babies early and often.*

Our co-founder Dr. Gideon Lack, led the research that changed pediatric feeding guidelines around the globe.*

Children need the best nutrition possible to grow up healthy and strong.

Our food-based, additive-free, whole superfood supplements for babies and kids are the perfect way to support your little ones as they grow.

When it comes to breastfeeding, your baby will get everything necessary for proper growth from your breast milk. What you eat matters and breastfeeding superfoods should be your go-to. Good nutrition will help increase your milk supply, give you more energy and help you take off baby weight.

Eggs are rich in protein, choline, lutein, vitamins B12 and D, riboflavin and folate. They are a quick, easy meal or snack. Eat the whole egg for optimal nutrition. New research shows eggs will not increase your cholesterol.

Eating apricots and dates can increase prolactin, which is the hormone that tells your body to produce milk. Apricots contain essential nutrients such as dietary fiber, vitamin A, vitamin C and potassium. Fresh is better than canned. If you have to go with canned, avoid apricots packed in syrups. Dried apricots are an easy snack to keep in your purse for a quick bite. Dates are also calcium-rich, high in fiber and naturally sweet.

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