Superfoods are packed with lots of nutrients to support baby's healthy growth and development. Learn the top 15 superfoods for babies, their benefits, and ideas for feeding them to baby.
You’ve probably heard of superfoods, and you may have selected some for yourself because of the nutritional power packed inside. Just like superfoods are beneficial for your own health, superfoods can be very beneficial for your baby. After all, baby is rapidly growing and developing, and needs nutrient-packed foods to support this growth after they’ve started solids.
Every superfood has its own benefits, so it’s important to feed baby a variety of these powerhouse foods as they begin their solids journey.
Today, we’ll cover what counts as a superfood, some of the best superfoods for your little one, what types of nutritional benefits they offer, and ideas for different meal pairings with superfoods.
What counts as a superfood?
A superfood is any food packed with many essential nutrients, such as vitamins, and minerals – significantly more nutrients than the average food. Fruits, vegetables, proteins, and grains can all be superfoods.
Why are superfoods important?
Choosing to feed baby superfoods is important because babies’ tummies are very small. All the foods baby eats must be nutrient-dense. Baby can only eat so much in a day, but their body and brain are growing rapidly and need lots of nutrients to support this growth.
As the United States Department of Agriculture (USDA) states in their latest Dietary Guidelines for infants and toddlers, “The time from birth until a child’s second birthday is a critically important period for proper growth and development… During this period, nutrients critical for brain development and growth must be provided in adequate amounts. Children in this age group consume small quantities of foods, so it’s important to make every bite count!” Superfoods help you pack the biggest nutritional impact into the bites you feed baby.
Remember, though, that superfoods won’t cover every nutritional need. Baby needs lots of fruits and vegetables in varying colors and textures, grains like oatmeal and quinoa, and healthy proteins like meats, fish, eggs, and dairy, for the most nutritious diet. And if baby hasn’t been weaned off of breastmilk or formula, the milk or formula is still baby’s primary nutrition source.
Top 15 Baby Superfoods: The Ultimate List
Most baby superfoods are foods you can easily find in your local grocery store. Click through to the superfoods you want to learn about:
- Oatmeal
- Sweet potatoes
- Avocado
- Quinoa
- Blueberries
- Bananas
- Butternut squash
- Broccoli
- Eggs
- Beans
- Carrots
- Peas
- Chia seeds
- Spinach and kale
Oatmeal
What nutrients does it contain?
Oatmeal is truly a nutritional powerhouse. It’s packed with protein, iron, fiber, carbohydrates, and healthy fats. Plus, it also contains magnesium, B vitamins, calcium, copper, zinc, phosphorous, and selenium. That’s not even the complete list!
How do the nutrients benefit baby?
- Iron promotes brain health. It also helps with GI functioning and healthy growth. Plus, it helps red blood cells move oxygen through baby’s body.
- Protein supports the bones and promotes healthy growth.
- Fiber makes oatmeal easy to digest.
- Carbohydrates and healthy fats give baby’s body the energy it needs.
- Magnesium promotes healthy bones and muscles, and helps baby’s heart and immune system.
- Thiamine, one of the B vitamins, supports the brain, heart, muscles, and digestion.
- Selenium promotes a healthy brain and immune system, and more.
- Phosphorus supports healthy bones.
- Calcium supports baby’s bones, muscles, and heart function.
- Copper promotes heart health.
- Zinc supports a healthy immune system and helps wounds heal.
How to feed oatmeal to baby?
Ready. Set. Food! Organic Baby Oatmeal gives baby all the benefits of oatmeal, plus introduces 9 top allergens (peanut, egg, milk, almond, cashew, walnut, wheat, soy, and sesame). It’s an easy way to follow recent medical guidelines that recommend early, frequent exposure to these allergens. Plus, it contains double the protein of other packaged baby oatmeal, with no added sugar.
As for what to mix in with oatmeal? The possibilities are endless. Try mixing in berry puree, chopped berries, bananas, or even chia seeds for a multi-superfood combo. You could even add sweet potatoes, which will help baby’s body absorb the iron in oatmeal. Or, check out our oatmeal recipe guide for more ideas.
Sweet Potatoes
What nutrients do they contain?
Sweet potatoes provide plenty of benefits thanks to potassium, beta carotene, vitamin C, and fiber. All this along with a yummy sweet taste that babies love, and a soft texture that makes them a great first food!
How do the nutrients benefit baby?
- Potassium helps baby’s body process proteins and carbohydrates. It also helps with proper muscle and nerve function, and helps regulate baby’s heartbeat.
- Beta carotene is an essential source of vitamin A (baby’s body will turn it into Vitamin A). It supports eye and skin health, and promotes a strong immune system. It also protects the body from free radicals, which are harmful molecules that can damage the cells and increase the risk of chronic illnesses.
- Vitamin C supports immune system function, helps baby’s body absorb iron, builds strong bones, helps body tissues grow and heal, and more. In addition, it’s an antioxidant that helps protect the body against free radicals.
- Fiber makes sweet potatoes easy to digest, and encourages gut health and heart health.
How to feed them to baby?
Puree or mash cooked sweet potatoes for the youngest babies, and offer them in long strips for baby-led weaning. For older babies over 9 months old, give the sweet potatoes in bite-size pieces. Sweet potatoes pair well with avocado and cooked carrots – two other superfoods on our list.
Avocado
What nutrients does it contain?
Avocados are absolutely stacked with nutrients. They contain vitamins C, E, K, and multiple B vitamins. They also supply potassium, magnesium, and fiber, plus lots of proteins and healthy fats. The nutritional benefits of avocados don’t even stop there!
How do the nutrients benefit baby?
- Protein supports the bones and promotes healthy growth.
- Healthy fats promote heart health.
- Vitamin B6 supports a healthy immune system, promotes brain development, and helps build a healthy nervous system.
- Vitamin C supports immune system function, helps baby’s body absorb iron, builds strong bones, helps body tissues grow and heal, and more. In addition, it’s an antioxidant that helps protect the body against free radicals.
- Vitamin E is an antioxidant that helps protect against free radicals. It also boosts the immune system, promotes healthy red blood cells and blood vessels, supports the brain, skin, and eyes, and helps the body use vitamin K.
- Vitamin K is needed for blood to clot normally, so it helps prevent bleeding problems.
- Potassium helps baby’s body process proteins and carbohydrates. It also helps with proper muscle and nerve function, and helps regulate baby’s heartbeat.
- Fiber makes avocado easier to digest, and encourages gut health and heart health.
- Magnesium promotes healthy bones and muscles, and helps baby’s heart and immune system.
How to feed avocado to baby?
Avocado pairs well with sweet potatoes or with eggs. Puree or mash avocado for younger babies, and chop it up for older babies.
Quinoa
What nutrients does it contain?
Quinoa contains all the essential amino acids a baby’s body needs. That's key since the body can’t make these amino acids on its own and needs to get them from foods. Plus, quinoa's a great source of protein, iron, magnesium and manganese as well.
How do the nutrients benefit baby?
- Protein supports healthy growth and strengthens baby’s bones.
- Lysine (one of the essential amino acids) helps promote growth, form the muscles, and move fat across cells so it can be used as energy.
- Iron promotes brain health. It also helps with GI functioning and healthy growth. Plus, it helps red blood cells move oxygen through baby’s body.
- Magnesium promotes healthy bones and muscles, and helps baby’s heart and immune system.
- Manganese helps tissues and bones grow, and helps promote blood clotting to heal wounds. It also assists in brain and nervous system function, and helps enzymes work properly.
How to feed quinoa to baby?
Quinoa’s a great seed grain to swap in when a baby recipe calls for rice (since rice contains high levels of arsenic and thus isn’t a safe choice for babies). Mix the quinoa with pieces of veggies, meat, or both that are prepared in baby-safe ways.
Blueberries
What nutrients do they contain?
Blueberries are one of the fruits that supplies the most antioxidants. They’re loaded with potassium, vitamins A and C, manganese, and fiber. Even the flavonoids (which give blueberries their color) bring nutritional benefits. That’s a lot of power in little berries!
How do the nutrients benefit baby?
- Vitamin C supports immune system function, helps baby’s body absorb iron, builds strong bones, helps body tissues grow and heal, and more. In addition, it’s an antioxidant that helps protect the body against free radicals.
- Flavonoids are another type of antioxidant that fights free radicals. They support brain health and eye health, and help fight against inflammation.
- Manganese helps tissues and bones grow, and helps promote blood clotting to heal wounds. It also assists in brain and nervous system function, and helps enzymes work properly.
- Potassium helps baby’s body process proteins and carbohydrates. It also helps with proper muscle and nerve function, and helps regulate baby’s heartbeat.
- Vitamin A promotes eye health, bone health and growth, and supports baby’s immune system. It also has antioxidant properties.
- Fiber makes blueberries easier to digest, and encourages gut health and heart health.
How to feed blueberries to baby?
If you want to give baby blueberries, make sure the berries are either blended, pureed, mashed, or cut into halves or quarters. (Whole blueberries are a choking hazard because they’re small and round.) Try serving chopped blueberries and banana pieces together, or creating a blueberry-banana mash.
Bananas
What nutrients do they contain?
Bananas are known for their potassium. But did you know that they also contain several more nutrients? Beyond the potassium, baby will get manganese, vitamin C, carbohydrates, fiber, and vitamin B6 from bananas. Your little one will go bananas over the taste, and you’ll smile because of all the nutritional benefits bananas bring!
How do the nutrients benefit baby?
- Potassium helps baby’s body process proteins and carbohydrates. It also helps with proper muscle and nerve function, and helps regulate baby’s heartbeat.
- Vitamin C supports immune system function, helps baby’s body absorb iron, builds strong bones, helps body tissues grow and heal, and more. In addition, it’s an antioxidant that helps protect the body against free radicals.
- Vitamin B6 supports a healthy immune system, promotes brain development, and helps build a healthy nervous system.
- Manganese helps tissues and bones grow, and helps promote blood clotting to heal wounds. It also assists in brain and nervous system function, and helps enzymes work properly.
- Carbohydrates give baby’s body the energy it needs.
- Fiber makes bananas easier to digest, and encourages gut health and heart health.
How to feed bananas to baby?
Bananas are a classic smoothie ingredient, and they pair well with almost any other fruit in any preparation you choose. They’re also awesome in oatmeal!
Butternut Squash
What nutrients does it contain?
This sweet “cousin” of the pumpkin adds variety to baby’s veggie plates, and brings potassium, vitamin C, beta carotene, fiber, B vitamins, and fatty acids with it. Talk about super!
How do the nutrients benefit baby?
- Potassium helps baby’s body process proteins and carbohydrates. It also helps with proper muscle and nerve function, and helps regulate baby’s heartbeat.
- Vitamin C supports immune system function, helps baby’s body absorb iron, builds strong bones, helps body tissues grow and heal, and more. In addition, it’s an antioxidant that helps protect the body against free radicals.
- Beta carotene is an essential source of vitamin A (baby’s body will turn it into Vitamin A). It supports eye and skin health, and promotes a strong immune system. It also protects the body from free radicals.
- Vitamin B6 supports a healthy immune system, promotes brain development, and helps build a healthy nervous system.
- Vitamin B9 (also called folate) is needed for red and white blood cells to form. It is also needed for other cells to function properly, as it produces RNA and DNA. Plus, folate helps baby’s body turn carbohydrates into energy.
- Fatty acids (omega-3s) promote heart health.
- Fiber makes butternut squash easier to digest, and encourages gut health and heart health.
How to feed butternut squash to baby?
Butternut squash pairs well with cooked carrots and sweet potatoes, for an orange vegetable medley. Mash the three vegetables together for a sweet and healthy mix. Try pairing the veggie medley with chicken or beef.
Broccoli
What nutrients does it contain?
The “trees” of broccoli help your little one grow healthy and strong, with vitamin C, iron, potassium, beta carotene, folate, and fiber.
How do the nutrients benefit baby?
- Vitamin C supports immune system function, helps baby’s body absorb iron, builds strong bones, helps body tissues grow and heal, and more. In addition, it’s an antioxidant that helps protect the body against free radicals.
- Potassium helps baby’s body process proteins and carbohydrates. It also helps with proper muscle and nerve function, and helps regulate baby’s heartbeat.
- Iron promotes brain health. It also helps with GI functioning and healthy growth. Plus, it helps red blood cells move oxygen through baby’s body.
- Beta carotene is an essential source of vitamin A (baby’s body will turn it into Vitamin A). It supports eye and skin health, and promotes a strong immune system. It also protects the body from free radicals.
- Vitamin B9 (also called folate) is needed for red and white blood cells to form. It is also needed for other cells to function properly, as it produces RNA and DNA. Plus, folate helps baby’s body turn carbohydrates into energy.
- Fiber makes broccoli easier to digest, and encourages gut health and heart health.
How to feed broccoli to baby?
Steam the broccoli instead of boiling it, so it doesn’t lose any valuable vitamin C. Chop it up or divide it into smaller “trees” for baby-led weaning and older babies, then pair it with beef or chicken pieces. For younger babies, puree it with other vegetables (plus a meat if desired). If baby prefers sweeter tastes, try combining broccoli with butternut squash or sweet potatoes.
Eggs
What nutrients do they contain?
Eggs are an awesome source of protein (and based on new medical guidelines, it’s vital to introduce babies to eggs in their first year of life, preferably starting between 4 and 6 months of age.) The protein comes in the egg white, but the yolk packs an even greater punch with zinc, choline, selenium, and vitamins A, B12, D, and E.
How do the nutrients benefit baby?
- Protein supports healthy growth and strengthens baby’s bones.
- Zinc supports a healthy immune system and helps wounds heal.
- Choline aids in baby’s brain development.
- Selenium promotes a healthy brain and immune system, and more.
- Vitamin A promotes eye health, bone health and growth, and supports baby’s immune system. It also has antioxidant properties.
- Vitamin B12 is needed for cell and nerve functions, DNA production, and red blood cell formation.
- Vitamin D is needed for bone health, because baby’s body can only absorb calcium when it has vitamin D. It also supports baby’s brain, muscle, and immune system, helps reduce inflammation, and has antioxidant properties.
- Vitamin E supports skin health, eye health, brain health, and blood health. It also has antioxidant properties, and promotes a strong immune system.
How to feed egg to baby?
You might try scrambled egg or egg salad, an egg-avocado mash, or even combine cooked eggs with quinoa and veggies. These recipes work best for older babies.
If baby is just starting solids, they may have trouble with egg textures. But there’s an easier way to introduce egg. Ready. Set. Food! Stages 1 and 2 let you mix egg (plus peanut and milk) into baby’s breastmilk, formula, or food, to introduce egg as early as 4 months of age in line with the new medical guidelines.
Beans
What nutrients do they contain?
Beans are another protein powerhouse, and their protein comes with iron, vitamin B9, and fiber. They also contain smaller amounts of other B vitamins.
How do the nutrients benefit baby?
- Protein supports healthy growth and strengthens baby’s bones.
- Iron promotes brain health. It also helps with GI functioning and healthy growth. Plus, it helps red blood cells move oxygen through baby’s body.
- Vitamin B9 (also called folate) is needed for red and white blood cells to form. It is also needed for other cells to function properly, as it produces RNA and DNA. Plus, folate helps baby’s body turn carbohydrates into energy.
- Fiber makes beans easier to digest, and encourages gut health and heart health.
How to feed beans to baby?
Why not combine beans and avocado with chicken and cheese, for a taco-style mix? Puree the ingredients together, or serve cooked mashed beans and avocado with chicken and cheese pieces for baby-led weaning.
Carrots
What nutrients do they contain?
Carrots are known for containing lots and lots of beta carotene – in fact, the Latin word for “carrot” is where beta carotene got its name.
How do the nutrients benefit baby?
- Beta carotene is an essential source of vitamin A (baby’s body will turn it into Vitamin A). It supports eye and skin health, and promotes a strong immune system. It also protects the body from free radicals, which are harmful molecules that can damage the cells and increase the risk of chronic illnesses.
How to feed carrots to baby?
You’ll need to cook carrots until they’re soft, because hard carrots are a choking hazard. Once the carrots are cooked, puree or mash them. Or, cut the cooked carrots into strips for baby-led weaning. Younger babies might enjoy carrots in a puree with peas, broccoli, spinach, or kale. For baby-led weaning, serve carrots with meat, cheese, and another veggie of your choice. Carrot puree even goes well with oatmeal for any baby!
Peas
What nutrients do they contain?
Peas are a great source of vitamin K. They also provide vitamins A, B9, and C, plus fiber and other B vitamins. Another small food with big power!
How do the nutrients benefit baby?
- Vitamin K is needed for blood to clot normally, so it helps prevent bleeding problems.
- Vitamin A promotes eye health, bone health and growth, and supports baby’s immune system. It also has antioxidant properties.
- Vitamin C supports immune system function, helps baby’s body absorb iron, builds strong bones, helps body tissues grow and heal, and more. In addition, it’s an antioxidant that helps protect the body against free radicals.
- Vitamin B9 (also called folate) is needed for red and white blood cells to form. It is also needed for other cells to function properly, as it produces RNA and DNA. Plus, folate helps baby’s body turn carbohydrates into energy.
- Fiber makes peas easier to digest, and encourages gut health and heart health.
How to feed peas to baby?
Because of their round shape, you’ll need to puree or mash peas before feeding them to baby. Peas pair well with carrots, as well as with chicken, beef, or fish.
Chia Seeds
What nutrients do they contain?
These teeny tiny seeds actually provide more antioxidants than blueberries. They’re also loaded with calcium, and provide magnesium, potassium, iron, protein, fiber, and omega-3 fatty acids as well. Wow!
How do the nutrients benefit baby?
- Antioxidants protect the body from free radicals, which are harmful molecules that can damage the cells and increase the risk of chronic illnesses.
- Calcium supports baby’s bones, muscles, and heart function.
- Magnesium promotes healthy bones and muscles, and helps baby’s heart and immune system.
- Potassium helps baby’s body process proteins and carbohydrates. It also helps with proper muscle and nerve function, and helps regulate baby’s heartbeat.
- Iron promotes brain health. It also helps with GI functioning and healthy growth. Plus, it helps red blood cells move oxygen through baby’s body.
- Protein supports healthy growth and strengthens baby’s bones.
- Fiber makes chia seeds easier to digest, and encourages gut health and heart health.
- Fatty acids (omega-3s) promote heart health.
How to feed chia seeds to baby?
You must soak chia seeds in liquid before feeding them to baby. This is because dry chia seeds are a choking hazard (as they will expand when they come in contact with a liquid, such as baby’s saliva.)
Soak chia seeds in water, milk, or another liquid, such as a smoothie mixture or overnight oats mixture. Then, make sure they’re fully expanded and mixed with the liquid. You can combine a chia “pudding” (mix of chia and water or milk) with pureed or chopped fruits, mix it into baby’s oatmeal, or both.
Spinach and Kale
What nutrients do they contain?
These dark, leafy greens both contain lots of vitamin K, vitamin C, vitamin B9, and iron. They’re also a good source of calcium.
How do the nutrients benefit baby?
- Vitamin K is needed for blood to clot normally, so it helps prevent bleeding problems.
- Vitamin C supports immune system function, helps baby’s body absorb iron, builds strong bones, helps body tissues grow and heal, and more. In addition, it’s an antioxidant that helps protect the body against free radicals.
- Vitamin B9 (also called folate) is needed for red and white blood cells to form. It is also needed for other cells to function properly, as it produces RNA and DNA. Plus, folate helps baby’s body turn carbohydrates into energy.
- Iron promotes brain health. It also helps with GI functioning and healthy growth. Plus, it helps red blood cells move oxygen through baby’s body.
- Calcium supports baby’s bones, muscles, and heart function.
How to feed spinach to baby?
Younger babies may enjoy spinach or kale mixed with sweet potato or butternut squash. For older babies, try serving finely chopped pieces of these leafy greens mixed in with scrambled eggs. The vitamin E in eggs will help baby’s body process the vitamin K in spinach or kale.
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