Introducing seeds and nuts

Starting your baby on solids is an adventure – it can be a fun experience, but it can also be a time of confusion and concern, particularly when it comes to introducing seeds and nuts. Many parents even go as far as to park outside the local children’s hospital the first time they give their baby peanuts. We get it, it’s scary. But, however you plan on introducing your baby to seeds and nuts, we encourage you to give them a try as they are highly nutritious for your little one.  

It is recommended to start by offering one food at a time, to make sure they can tolerate different things, particularly when it comes to common allergy inducing foods. This can lead parents to avoid seeds and nuts until much later, as they are concerned their baby will have a reaction. But in fact, the experts now suggest offering babies allergens before their first birthday. This is because research suggests that exposure to allergy foods can reduce the risk of your baby developing an allergy. Visit for more information.

While we recommend following the advice of offering seeds and nuts one at a time at first, to monitor for allergic reactions, we recommend not shying away from including a variety of seeds and nuts in your baby’s diet, once you have ruled out an allergy.

This is because they are highly nutrient dense. While small, seeds and nuts contain many of the key nutrients that are particularly important for growing infants.

  • They contain an abundance of good fats (omega 3 and 6 fatty acids), which are great for brain development.
  • They are high in protein, for building muscles.
  • They are great sources of iron.
  • They are high in fibre, which is great for gut health.
  • And they contain a wide variety of vitamins and minerals.

Here are some of our favourites:

  • Flaxseeds, which are 42% fat and packed full of omega 3 and omega 6 fatty acids.
  • Walnuts, which are high in antioxidants to boost immunity.   
  • Chia and sesame seeds, are rich in calcium to help build strong bones.  
  • Hemp seeds, which are high in protein (read more about hemp seeds here).
  • Sunflower and pumpkin seeds, are a rich iron source.  

While we have some favourite seeds and nuts, we recommend including a wide variety in your baby’s diet. You can do this by grinding them into a powder and sprinkling them in purees or on breakfast cereals. You can also spread smooth nut butters (without added sugar or salt) on toast or add them to baked goods.

But remember, if your baby is allergic to a particular food, DO NOT feed your baby that food. If you think your baby has a food allergy, you should seek advice from your doctor. It is important that food allergies are confirmed by a doctor so you can get relevant advice on how to manage the allergies.

Our Superhero Sprinkles range contains six seeds and can be added to any dish. Try them today