Iron is one of the most important nutrients for babies starting solids. It supports brain development, growth, and healthy blood production. Since babies’ natural iron stores begin to decline around 6 months, it’s essential to include iron-rich foods early in their diet.

Here are 5 excellent choices to begin with:

1. Beef 🥩

A top source of heme iron, which is absorbed most easily by the body.

Offer as soft strips of slow-cooked beef, finely minced into purees, or as tender meatballs for older babies.

2. Spinach 🌿

Packed with non-heme iron, plus vitamins A and C that support absorption.

Steam and blend into purees, or serve as soft strips for baby-led weaning.

3. Lentils & Beans 🌱

Affordable, versatile, and rich in both iron and protein.

Cook until very soft, then mash into purees or shape into small patties.

4. Quinoa 🍚

A grain naturally high in iron, protein, and fiber.

Serve as a porridge with vegetables or mix into baby-friendly patties.

5. Pumpkin Seeds 🎃

Tiny but powerful, full of iron, magnesium, and zinc.

For babies, use finely ground pumpkin seed powder mixed into yogurt, porridge, or fruit puree (whole seeds are a choking hazard).

YumYum Tip 💜

Combine plant-based iron sources with vitamin C-rich foods (like strawberries, bell peppers, or oranges) to help your baby absorb iron more effectively.

✅ Conclusion

Iron is a key nutrient for your baby’s health. By introducing these 5 foods early and in baby-friendly forms, you’re giving your little one the best start for growth and development.