As parents, we want to give our little ones the very best start in life. From first tastes to family meals, every bite plays a role in supporting their growth, development and long-term health. One group of nutrients that deserves a special spotlight in the early years is antioxidants.
You may hear the word often, but what are antioxidants, why do they matter for babies and toddlers, and which antioxidant rich foods are easiest to serve from the start of solids?
What Are Antioxidants?
Antioxidants are natural compounds, rich in colour and mostly found in fruits, vegetables, nuts and seeds.
They help protect bub’s cells from damage caused by free radicals, unstable molecules that are produced naturally by the body through normal processes like breathing, digestion and fighting infections.
While free radicals are a normal part of life, too many can place stress on little bodies. Antioxidants help neutralise free radicals, and support bub’s overall health.
Why Are Antioxidants Important for Babies and Toddlers?
In the first few years of life, little bodies are growing and developing at a rapid pace. Antioxidants play a key role in supporting this process by:
-
Protecting developing cells during periods of rapid growth.
-
Supporting immune health, helping little bodies fight off everyday bugs.
-
Reducing inflammation, which supports bub’s overall wellbeing.
-
Supporting brain development, especially during infancy and toddlerhood.
In short, offering antioxidant foods for toddlers and babies helps support healthy growth from the inside out.
Which foods have the highest amount of antioxidants?
Nature provides antioxidants in a rainbow of foods, making it easy to include them in bub’s diet from the start of solids and beyond.
Here is a simple guide of powerful antioxidants and the foods that contain them:
-
Anthocyanins
Blueberries, strawberries, raspberries and blackberries are packed with antioxidants called anthocyanins.
This gives berries their vibrant colour as well as support cell health, heart health and a healthy gut microbiome.
Berries are also baby immune boosting foods and contain gentle fibre for digestion.
-
Beta-carotene
Our bodies convert beta-carotene into vitamin A which has many power boosting benefits for bub!. It boosts bub’s immune system, protects cells from damage and supports healthy little eyes.
This antioxidant is found in:
-
dark greens like spinach, kale and broccoli.
-
orange fruits and veggies like sweet potatoes, carrots, pumpkin, rockmelon, apricots and mango.
-
Lycopene
Usually found in vibrant red fruits and veggies like watermelon, grapefruit and tomato.
This antioxidant is responsible for reducing inflammation as well as bodily repair and recovery.
-
Vitamin E
Vitamin E is a powerful antioxidant that boosts bub’s immune system and supports the development of healthy skin and eyes.
Vitamin E can be found in:
-
ground nuts, nut pastes and seeds.
-
avocado and vegetable oils.
Bonus! These tiny yet mighty foods are also rich in healthy fats which are important for healthy brain development.
5. Vitamin C
Vitamin C helps bub to fight infections, absorb iron from plant foods and keeps little teeth, bones and gums healthy.
This antioxidant can be found in:
-
vegetables like capsicums, broccoli and potatoes.
-
fruits, especially citrus fruit, oranges, berries, mango and kiwi fruit.
How Can I Include Antioxidants in a Baby's Diet?
The good news? You don’t need fancy foods or complex recipes. Simply aim for variety and colour:
-
Stir berries into porridge or yoghurt and sprinkle with grounded nuts.
-
Blend vegetables into purees, soups or pasta sauces.
-
Offer soft finger foods like avocado spears rolled in hemp seeds or mango spears rolled in a grounded nut meal.
-
Pair vitamin C-rich foods (e.g. capsicum) with iron-rich plant options (e.g. beans, lentils) to boost iron absorption.
A Nourishing Foundation for Life
Introducing antioxidant-rich foods early helps lay the foundation for lifelong healthy eating habits. By offering a wide range of colourful, nutrient-dense foods, you’re not only nourishing your baby or toddler today, you’re supporting their health for years to come!
Small choices, made consistently, can have a powerful impact on growing little bodies.
Make incredible antioxidant boosting combinations with our blast frozen, nutritionally dense and 100% Australian fruit and veggie puree cubes. Pre-portioned and ready to go in 30 seconds!
Plus for that Vitamin E infusion, check out our Tree Nut Maintenance Mix. It contains all nine tree nuts in a finely ground form: Almonds, Walnuts, Cashews, Pecans, Brazil Nuts, Hazelnuts, Macadamia Nuts, Pistachios, and Pine Nuts.
Important note: This mix is specially designed to help maintain tolerance to all nine tree nuts only after each tree nut has been introduced individually with no adverse reaction.
Take Home Message
Remember, there’s no “perfect” combo, different colours = different antioxidants!
Thus, the more colourful the spoon, the more goodness bub gets!
FAQS
Q1. Are antioxidants safe for babies?
Yes. Antioxidants from whole foods like fruits and vegetables are safe and beneficial for babies when served in age-appropriate textures and portion sizes.
Q2. When can babies start antioxidant rich foods?
From the start of solids, you can offer antioxidant rich foods for babies such as soft-cooked vegetables, smooth purees, and mashed fruits.
Q3. What are the best antioxidant rich foods for babies and toddlers?
Berries, sweet potato, pumpkin, spinach, broccoli, tomato, avocado, and vitamin C-rich fruits like mango and kiwi are great options.
Q4. Do antioxidants help babies’ immunity?
Antioxidants support immune health by helping protect cells and supporting the body’s normal responses during everyday exposures.
Q5. What is an easy antioxidant combo for babies?
Try yoghurt with mashed berries, or avocado spears rolled in hemp seeds.
References
-
Better Health Channel, Victoria State Government, Department of Health (2024) Antioxidants. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants (Accessed: 15 January 2026).
-
Raising Children Network (Australia) Limited (2023) Suitable for 0-18 years: Vitamins and minerals. Available at: https://raisingchildren.net.au/teens/healthy-lifestyle/nutrients/vitamins-minerals (Accessed: 15 January 2026).
-
Solids Starts Inc (2026) Blueberries. Available at: https://solidstarts.com/foods/blueberries/ (Accessed: 15 January 2026).
