If parents want to give a little boost to their baby's health with every meal, they can load up on so-called "superfoods" and they're solid. "'Superfoods' is simply a term for nutrient-dense foods that offer great health benefits," explains Diana Di Fabio, MS, RD, a pediatric dietician at the Cleveland Clinic Children's.
Superfoods are particularly important for babies and toddlers because unlike all us adults, their bodies and brains are still developing.
"For babies, these foods aid in overall growth by providing high quality building blocks for development of strong bones and a healthy immune, digestive, and nervous system," Di Fabio continues.
Superfoods offer a ton of benefits such as being rich in antioxidants or protein and may have some hidden bonuses, such as keeping baby's digestive running on track and giving a boost to baby's developing brain. And these are foods that babies tend to love — whether they're eating out of a jar or pouch or prepared at home.
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Here are 10 superfoods parents should try feeding their babies, along with why they're so healthy. Plus we've found some delicious ways to prepare these foods that will leave babies wanting more, more, more!
What foods do you love to feed your baby?
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Oatmeal
Move over, rice cereal: Oatmeal is a far better superfood choice for babies for many reasons. "It's high fiber, filling, and usually enriched with vitamins," says Hannah Chow-Johnson, MD, a pediatrician at Loyola University. Added bonus: If your baby is, er, a little backed up, oatmeal can help move things along. "It's great for reducing constipation," says Dr. Chow-Johnson.
Blueberries
"Blueberries are high in antioxidants, fiber, and vitamin A and C, which helps support a healthy digestive and immune system," says Di Fabio. They're great finger food for babies, or mash them and mix them with whole grain baby cereal.
Eggs
Eggs pack tons of superfood benefits. "The egg white is high in protein, and the egg yolks a good source of choline which is good for brain function and memory," says pediatrician Alison Mitzner, MD. Plus, many kids love 'em hard-boiled or scrambled once they've moved past purees — easy peasy.
Salmon
"Salmon is a great seafood option for little ones because it's low in mercury but contains plenty of vitamin D and omega-3 fats, which help promote brain development," says Dana White, RD, author of First Bites: Superfoods for Babies and Toddlers. To make fish more palatable, try mixing it with pasta or mayo.
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Sweet potatoes
This root vegetable is a hit with babies because it's naturally sweet — and also popular among nutritionists due to its high levels of vitamins A and C. "These vitamins support the baby’s immune system and vision," says Di Fabio. Just bake or steam the sweet potato then serve it up in chunks or mashed; it's great on its own or mixed with whole grain baby cereal.
Yogurt
Yogurt is not only a great source of calcium and vitamin D for bone development, but it also contains probiotics. "These tiny micro-organisms contribute to the development of healthy gut microflora for immune health," says Di Fabio. Try adding any fruit combination for extra flavor.
Avocado
This buttery fruit is bursting with nutrients that'll do a baby good. "They're full of omega-3 fatty acids which help with immune health and brain development," says Di Fabio. Plus since it's soft and smooth when ripe, the choking risk is near nil. Di Fabio suggests serving it on its own in chunks, adding to soft cooked vegetables, or mashing it with fruit.
Quinoa
This Native American grain is hugely popular for good reason: "It's high in iron, fiber, folate, and magnesium for healthy blood, muscles, and bones," says White. Plus you can serve it to your baby in so many ways: hot or cold, as a side to veggies, or with milk and cinnamon for breakfast.
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Broccoli
"Broccoli has many nutrients and vitamins, including vitamin C, which is good for the immune system; vitamin A, which is good for eyes; and calcium for baby's bones," says Mitzner. One easy way to help this green go down is to add it to a puree. Or add to an older baby's pasta or macaroni and cheese.
Pumpkin
Pumpkin isn't just a Halloween thing. "It's high in vitamin A and other antioxidants to help with immune function and to keep and protect cells from damage," says White. Plus, there are so many ways to make pumpkin irresistible to babies, from muffins to pudding to pumpkin pie.
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