The Most Important Nutrients for Babies and How to Get Enough
As parents, ensuring your baby gets the right nutrients is a top priority. But with so much conflicting advice, it can feel overwhelming. What does your little one really need, and how can you make sure they’re getting enough?
In this guide, we’ll break down the most essential nutrients for babies, why they matter, and simple ways to include them in your baby’s diet—without the stress.
1. Iron – The Brain-Boosting Mineral
Iron is one of the most critical nutrients for babies and toddlers, as it supports cognitive development, red blood cell production, and overall energy levels. Babies have iron stores from birth, but by six months, those stores begin to deplete—making dietary iron essential.
Our range was designed with this in mind—most of our meals provide a Good Source of Iron, meeting at least 25% of the recommended daily intake (RDI) for infants.
How to Get Enough:
- Iron-rich meats (beef, lamb, chicken) – Slow-cooked, soft meats are easiest for babies to eat.
- Plant-based sources (lentils, quinoa, tofu) – Best paired with Vitamin C-rich foods to boost absorption.
- Iron-fortified cereals – A good option but should be complemented with whole foods.
🔗 Try our Chimichurri Meatballs, Beef Bolognaise with Marrow, Spinach and Lentil Dhal, or Lamb Pilaf for an iron-rich meal!
2. Zinc – The Immunity & Growth Supporter
Why It’s Important: Zinc helps with immune function, wound healing, and cell growth—all crucial for your baby’s development.
How to Get Enough:
- Animal sources (beef, lamb, salmon) – Highly bioavailable, meaning it’s easily absorbed.
- Legumes & grains (chickpeas, lentils, quinoa) – Plant-based but best combined with Vitamin C for absorption.
🔗 Both our Shepherd’s Pie and Coconut Lentil Curry contain zinc to help support your baby’s growth!
3. Omega-3s – The Brain & Eye Booster
Why It’s Important: Omega-3 fatty acids, especially DHA, support brain function, learning, and eye development.
How to Get Enough:
- Fatty fish (salmon, sardines) – The best source of DHA.
- Chia seeds & flaxseeds – Great for plant-based Omega-3s (ALA), but not as easily used by the body.
🔗 Our Salmon Risotto is packed with Omega-3s, supporting your baby’s brain development!
4. Vitamin A – The Vision & Skin Protector
Why It’s Important: Vitamin A is crucial for eye health, skin integrity, and immunity.
How to Get Enough:
- Orange veggies (sweet potato, carrots, pumpkin) – Naturally rich in beta-carotene (which converts to Vitamin A).
- Leafy greens (spinach, kale) – Also great sources!
🔗 Our Sweet Beet Quinoa is rich in Vitamin A and perfect for little foodies!
5. Vitamin C – The Iron Absorption Hero
Why It’s Important: Vitamin C helps the body absorb iron and strengthens the immune system.
How to Get Enough:
- Fruits (strawberries, citrus, kiwi) – Perfect as a snack or mashed into meals.
- Veggies (capsicum, broccoli, tomatoes) – Easy to add to savoury meals.
🔗 Meals like Spinach & Tofu Dhal and Mexican Chicken contain Vitamin C to enhance iron absorption!
6. Vitamin B12 – The Energy & Brain Nutrient
Why It’s Important: B12 helps with brain function, red blood cell formation, and energy production. It’s especially important for babies on a vegetarian diet, as it’s primarily found in animal products.
How to Get Enough:
- Meat, fish & dairy – The best sources of B12.
- Fortified plant-based products – Some tofu and plant-based milks have added B12.
🔗 Our Beef Bolognaise with Marrow is a great B12-rich option!
Making Nutrition Easy with SARI’s Baby Meals
We know how busy parents are, which is why we’ve crafted a range of nutritionally balanced, dietitian-approved meals that take the stress out of feeding your baby.
With over 50 plant-based ingredients and high-quality proteins, healthy fats, and essential vitamins, our meals provide a balanced, flavourful diet for little foodies.
✅ No preservatives, no additives—just real, fresh food
✅ Designed by a paediatric dietitian to meet daily nutrient needs
✅ Baby-led weaning & toddler-friendly textures
🔗 Explore our Baby & Toddler Meal Range now and nourish your little one with confidence!
