I recently wrote all about my complete guide to essential nutrients during weaning. In this blog, I wanted to provide a guide to the vitamins and minerals (known as micronutrients) that are important for babies during weaning.
How can I make sure my baby gets the right vitamins and minerals from foods?
Whilst it’s not necessary to be worrying about each and every micronutrient your baby needs when you’re introducing solid foods, there are some key vitamins and minerals to aim to include in the foods you offer.
The table below shows those vitamins and minerals, what their role in the body is, and what foods provide them.
As you’ll see, there are plenty of foods that offer lots of different vitamins and minerals within the same food. This is one of the main reasons we talk about the importance of offering variety from an early age. Provided you’re offering your baby a variety of foods from each of the food groups:
- Starchy carbohydrates
- Protein Foods
- Fruits & Vegetables
- Dairy/Dairy alternatives
It’s likely that your little one is getting the right balance of vitamins and minerals they need. This blog is just offering some advice on what some of the key vitamins are and where you find them!
| Vitamin | Function | Food Sources |
| Vitamin A | – Immune system support – Helping our cells to grow, develop and function – Supporting vision, particularly in dim light This is particularly important for weaning babies because their immune system is developing and they’re growing at such a rapid rate. Some babies don’t get enough vitamin A, and, in the UK, a supplement is recommended for babies from age 6 months to 5 years, unless they are drinking more than 500ml of formula per day. | Vitamin A can be provided through foods that contain retinol and carotenoids. These foods include: Retinol: – cheese – eggs – oily fish – fortified spreads – milk and yoghurt – liver and liver products such as liver pâté* (these contain high amounts of vitamin A and aren’t recommended too often – more than once per week) Beta-carotene: – yellow, red and green leafy vegetables, such as spinach, carrots, sweet potatoes and red peppers – yellow fruit, such as mango, papaya and apricots |
| Vitamin C | – Protecting damage to cells – Forming collagen (a protein that supports the normal function of bones, gums, teeth and skin) – Supporting immune function – Producing key hormones and neurotransmitters to support the healthy function of the nervous system Vitamin C is key for growing babies who need plenty of support to build their immune system and fight off bugs. It also helps their bodies to absorb iron. Fruits and veg are a great source of vitamin C, but a supplement is recommended for babies aged 6 months to 5 years, unless they are having more than 500ml formula per day. | – Red pepper – Kale – Kiwi – Strawberries – Orange – Broccoli – Grapefruit – Raspberries – Tomatoes – Potatoes |
| Iron | – Helps in the production of red blood cells, to transport oxygen around the body – Aids in the normal function of the immune system Iron is really important for babies, right from the start of weaning. Right around 6 months (when most babies are developmentally ready for weaning), baby’s iron stores from birth start to reduce – meaning that they need to start getting iron from solid foods. I recommend around 10 days of first tastes with vegetables and then it’s important to start adding in iron-rich foods to your little ones’ meals regularly. | – Red meat – Eggs – Quinoa – Tofu – Dried fruits (figs and apricots) – Fortified cereals – Nuts (almonds, brazil nuts, peanuts, hazelnuts) – Seeds (sesame seeds and sunflower seeds) Some plant-based sources of iron can be less well absorbed than animal sources. Consume plant-based sources with Vitamin C foods to aid absorption and ensure plenty of iron-rich foods are offered throughout the weaning journey. |
| Iodine | – Used to produce thyroid hormones, which are needed for growth and brain development Baby’s brains are developing at their fastest rate during the first 1000 days of life, and iodine is a key nutrient needed for this. | – Fish & shellfish – Eggs – Dairy – Fortified milk alternatives If your little one doesn’t eat any of the foods above, it might be worth while looking for fortified foods or a suitable supplement. |
| Calcium | – Building and maintaining strong bones and teeth – Supporting healthy nerves and muscles Calcium is key for little babies whose bones and teeth are still forming. Ensuring appropriate calcium intake in childhood helps to improve bone health throughout adulthood. Dairy is often the main source of calcium for babies and young children, but there are plenty of plant-based options as well. | – Dairy – Sardines (including bones) – Calcium-set tofu – Fortified cerealsFortified dairy alternatives – Dark green leafy vegetables – Tahini – Dried figs – Almonds |
| Zinc | – Wound healing – Immune function – Cell replication and growth Zinc helps young babies to fight off infections (which they are more susceptible to catching in the first place) and is really important during those first few years of growth. Many foods that are iron-rich are often high in Zinc as well – particularly animal foods. Offering a good variety of these foods will help to ensure your baby is getting plenty of these important nutrients. | – Shellfish (crab and shrimp) – Meat (pork and beef) – Cheese – Eggs – Pumpkin seeds – Nuts (cashew and brazil nuts) – Oats – Green lentils – Brown bread |
What if my baby doesn’t eat anything?
It can feel overwhelming thinking about all of the nutrients your baby needs, especially if your baby doesn’t take to weaning, or it feels like they’re eating only small amounts. All babies are totally different and whilst some seem to take to eating solids straight away, for many it’s a much more slow and gradual process whilst they get to grips with it all.
Remember that weaning is all about developing the skills needed to competently eat a variety of nutritious foods. Breast milk or formula continue to provide the bulk of nutrition for babies until around 10-12 months.
Offering foods that contain a variety of the key nutrients above, helps to complement the nutrition they get from breastmilk or formula. It also helps to ensure that once they do move away from a milk-predominant diet, they are familiar with and able to eat many different foods that provide the nutrition that they need throughout their toddler years and beyond. You can read more about balanced diets for toddlers in my blog.
If you have concerns about how much your baby is eating, my factsheet Help! My baby isn’t taking to weaning, has plenty of tips and reassurance.
Where can I learn more about these vitamins and minerals for my baby?
To read more about each of these nutrients, check out my blogs below:
- Vitamin A for babies and toddlers
- Vitamin C for babies and toddlers
- Iron for mum and baby
- Iron-rich meals for babies and toddlers
- Iodine for mum and baby
- Calcium for mum and baby
- Zinc for babies and toddlers
If you’re looking for more guidance in ensuring your baby gets a balanced diet during weaning, my online weaning course is a step-by-step guide to everything you need to know. Or, my book How To Wean Your Baby is a complete guide to nutrition from 6-12 months, along with balanced and nutritious recipes.
Online Weaning Course
If you’re soon to begin your baby’s weaning journey, Charlotte’s Online Weaning Course is your complete step-by-step guide to introducing solids.