Between growth spurts, gummy—or perhaps slightly toothy—smiles, and infant acrobatics, a diet of milk, formula, or a combination of the two alone can’t keep up with the caloric needs of your 6 month old. Luckily, your baby has been dutifully watching your eating habits and is eager to put anything she can get her hands on into her mouth. For most babies, it’s time to introduce solid foods.

New dietary recommendations for iron and zinc for babies

As someone who has tried different feeding methods on both willing and not-so-willing miniature participants, I can tell you that there is more than one way to nourish your baby. Whether you plan to hit the aisle-long display of baby food at the grocery store or prepare your own baby cuisine, it’s important to introduce your little one to healthy foods from the start. Good eating habits can grow into good eating choices as your baby gets older.

In December 2020, the FDA released a new set of guidelines that includes, for the first time, ages birth-23 months. In addition to continuing to supply breastmilk and/or formula until at least 12 months, the new recommendations suggest feeding nutrient-dense solid foods and emphasize the importance of iron and zinc rich foods for babies; as breastmilk, especially, does not provide enough of these nutrients.

High iron foods for babies

Does milk have iron?

Human milk contains very little iron, a nutrient necessary to carry oxygen in the blood and for early neurological development. Babies who are exclusively fed breastmilk should receive an iron supplement starting around 4 months. If formula-feeding, select a formula that is iron-fortified. For babies who are fed a combination of breastmilk and iron-fortified formula; an iron supplement may still be necessary, depending on how much formula they consume.

What foods are high in iron for babies?

Before looking at high iron foods for baby, it’s valuable to understand the different types of iron.

Heme iron rich foods for babies

Heme iron is the most easily absorbed type of dietary iron, and is found in animal products:

• Liver
• Lean red meat such as beef, pork, lamb, goat, and venison
• Seafood such as oysters and fish high in omega-3s
• Poultry such as chicken or turkey
• Eggs

Non-heme iron rich foods for babies

Non-heme iron is not as easily absorbed as heme iron, but combined with foods containing vitamin C, your baby will be able to receive enough dietary intake of iron. It is especially important to pair foods containing vitamin C with these plant based foods high in iron if you’re offering a vegan baby food diet.

• Iron-fortified infant cereals
• Nuts or seeds in the form of butters, such as peanut butter and sunflower seed butter
• Legumes, such as beans and lentils
• Tofu
• Dark leafy vegetables, such as spinach and kale

Additional vegan foods high in iron for babies

• Iron enriched breads
• Potatoes (with skin)
• Watermelon
• Banana

Vitamin C rich foods to pair with iron foods for babies

• Orange
• Strawberries
• Kiwi
• Broccoli
• Brussels sprouts

By far, the greatest source of iron foods for babies is oysters, although not the easiest starter food. The next best sources of iron are beans, lean red meat (especially liver), and iron-enriched cereals and breads. Seeds, fruits, eggs, and vegetables contain lower—but still significant—amounts of iron.

Zinc rich foods for babies

Is zinc found in milk?

Although, sufficient amounts of zinc for baby are available in human milk for the first several months of lactation, it’s been found that levels of zinc in breast milk decrease as lactation continues. Baby formula is fortified with zinc; but it is not as bioavailable as the zinc found in breastmilk, and by the 6th month, food high in zinc is necessary for proper mineral levels for babies no matter their milk source.

Foods high in zinc for babies

Zinc plays a large role in the immune system, enzyme function, growth, and development of your infant. Dietary zinc is found mainly in animal products but, just as there are vegan foods high in iron, there are also many vegan and vegetarian sources of zinc.

Zinc rich foods for babies from animal sources

Like with iron, the highest amounts of zinc can be found in oysters. Beef and some other seafoods are the next highest zinc rich foods for babies. Although there is less zinc availability in non-meat foods, yogurt and seeds still contain a good amount. The amount of zinc in peanut butter is comparable with the amount of zinc in almonds, beans, some cheeses, and chicken breast. Zinc in eggs and tofu are next in the ranking of food sources; followed by zinc in cereal, beans, potatoes, and pasta.

• Oysters
• Lean red meat such as beef, pork, lamb, goat, and venison
• Seafood such as crab and tuna
• Poultry such as chicken or turkey
• Cheese
• Plain yogurt

Vegan zinc sources

• Nuts or seeds in the form of butters, such as peanut butter and almond butter
• Broccoli
• Beans
• Pasta
• Tofu

Iron and zinc rich foods for babies are great for complementary feeding

There are so many combinations of flavors, textures, and colors you can introduce through complementary feeding that include high zinc and high iron foods for baby. It’s an exciting time with your little one, but be ready for those colorful and aromatic diapers.

Before beginning complementary feeding, check with your baby’s physician to make sure he is developmentally ready to make the transition from an exclusively liquid diet. When introducing new foods, it is also important to watch for any signs of an allergic reaction. Discontinue any food that causes any allergy symptoms and discuss with a doctor. If choking or difficulty breathing occurs, seek emergency care.