There is a lot of talk about “superfoods” for adults – for example, fruits like pomegranate and coconut, which are said to have extraordinary health benefits. Most of these foods are not on the children’s first foods list. But there are also some nutrient-dense foods for beginners.

It is high in vitamins, minerals, antioxidants and phytochemicals, making it a great choice for first foods to start your baby right.

1. Avocado

Avocados are a good source of vitamins K, B6 and C, folic acid and fiber, and they’re delicious as the first food, and they’re also rich in potassium. Avocados are rich in monounsaturated fats – the “good” kind that help keep your heart healthy. Simply peel, mash and serve.

2. Barley

Most kids start with rice or oats, which lose fiber when refined or processed to make cereal. Why not try barley? Barley is rich in minerals and high in soluble and insoluble fiber which can be important for a healthy digestive track. Cook with water and lentils in a puree, or dry the barley into a powder and add to hot water.

3. Sweet potato

One of the most nutritious vegetables, sweet potatoes are rich in antioxidants and a great source of vitamins A, C and B6, as well as fiber, potassium and iron. Tasty when roasting, put these babies in the oven, peel and grill until the crust is soft.

4. Plum

Second only to different berries (which are usually introduced later, at about 8 months), plums rate higher on the USDA’s scale of antioxidants. They are also a good source of fiber and vitamins C, A and B2. When you eat the apples, add some peaches (you can even cook them together—they make a delicious pairing!) and mash until smooth.

5. Herbs and spices

Fresh herbs and (light) spices not only make a delicious meal for your child, but also provide health benefits. Many green leafy herbs contain protective antioxidants and phytochemicals, and some spices have anti-inflammatory effects. Try adding cardamom, ginger, basil, or mint to your baby’s next puree (and cinnamon, if he’s not allergic). Just keep in mind that babies’ taste buds are more sensitive than ours; You put in just enough to discover a hint of flavor.