Do you fear that your kids will fall ill when the seasons change? If you want to protect your children from germs and viruses in the environment, there are some things you can do. We all feel the same!
It is always upsetting to see our little ones get sick with viruses or have a cough and cold. But what is the reason for this? One reason can be low immunity.
Since children’s immune systems are not yet fully developed, they are more likely to catch infections. There are a few things you can do to help improve the health of your children’s immune systems.
The answer lies in your kitchen. A diet rich in micronutrients is essential for boosting immunity in kids. Vitamins, minerals, and antioxidants are all important for supporting the immune system.
Kids can be picky eaters, no doubt. Parents should not sacrifice their children’s health and immunity in order to appease them and make their lives more convenient.
If children do not eat certain types of food or enough food from different groups, they might not get all the nutrients they need. This can make it harder for their bodies to fight infection.
The pandemic has increased the importance of ensuring that your kid has a healthy diet. Here is a list of the top ten immunity boosting foods for kids you should include in their diet – because building a strong immune system for kids is essential.
Immunity Boosting Foods For Kids
1. Yogurt
Assuming you’re referring to the immunity benefits of yogurt, some easy ways to incorporate yogurt into your child’s diet are by adding it to cereal, using it as a base for smoothies, or eating it as a snack with some fruit. You can add curd to your child’s diet by making curd rice, kadhi-pakoda, smoothies, or smoothie bowls/oatmeal.
Eating yogurt regularly helps keep your gut healthy, which in turn contributes to your overall health and immune function. Those who consume probiotics daily have a lower chance of getting colds or the flu, according to research.
Firstly, yoghurt should be plain, white, and without any added sugar or preservatives. Why? Because sugar does not have any specific health benefits. Yoghurt is a great food to help increase immunity in children.
Yoghurt is full of probiotics, which are also known as good bacteria. This improving digestion and helps your body fight sickness by making the body’s immune response stronger.
You can make yoghurt more appealing to your kids by making fun treats like fruit frozen yoghurt. This way they can get all the essential nutrients they need.
2. Citrus Fruits
These function as a natural immune booster for kids. Vitamin C is full of antioxidants, which help protect against colds, flu and cough. Vitamin C is found in almost all citrus fruits, such as oranges, lemons, kiwis, musambi, pomelo, grapefruit, and guava.
The body cannot produce Vitamin C, so we must get it from outside sources like fruits and vegetables. These fruits can be eaten raw as a snack, in salads, as fruit chaat, or made into juices and smoothies.
Citrus fruits are bright and full of flavor. They are staples in every household. Citrus fruits are enjoyed by many people and come in various types including lemons, oranges, grapefruits, and limes. The best part? These foods not only taste great, but they also help boost your child’s immunity.
Citrus fruits are rich in vitamin C, which helps strengthen the immune system. Well, that’s not it! Fruits and vegetables also contain a reasonable amount of B vitamins, potassium, magnesium, and phosphorus. They are also a good source of antioxidants.
3. Green Leafy Vegetables
They may not be a favorite with kids, but they are important. Green leafy vegetables are packed with nutrients, including iron, fiber and antioxidants. There is a wide variety of leafy greens to choose from, such as spinach, kale, moringa, radish leaves, pumpkin leaves, and methi.
Moringa is a green vegetable that is easy to find and is a good source of copper and vitamin A, which help the body be resistant to disease. You can still get your kids to eat greens even if they don’t like them as a sabzi by making them into a soup, pasta sauce, or chutney.
Even though kids might not like these vegetables, we all know that they are extremely nutritious. Leafy vegetables are high in Vitamin C, A & K, calcium, iron, magnesium, and potassium.
Antioxidants are known to boost the immune system. Looking for the most nutritious leafy vegetables? The options for vegetables are spinach, broccoli, kale, cauliflower, and cabbage. How to give them to your child? How about stuffing all of it on a pizza?
Amaranth, bajra, Bengal gram, and sesame seeds are all zinc-rich foods. to make it more nutritious You can make rotis out of amaranth and bajra flour, and sprinkle sesame seeds on kids’ toast, porridge, etc. to make it more nutritious.
5. Hydrate
It is important to stay hydrated in order to maintain good health and avoid sickness. Our bodies are made up of mostly water–about 70%. So when we lose water through sweating and urination, we have to drink enough liquids to replace what was lost.
Dehydration occurs when you don’t drink enough fluids and it can cause an increase in nutritional requirements. The goal for your child is to consume 8 glasses of water or other fluids each day. This can be accomplished by incorporating hydrating fruits, like watermelon, into their diet.
Cooling drinks like almond fig milk can also be made. Churn together 1/2 cup almond and 1/2 cup water. Strain the liquid into a glass and add one soaked and chopped fig.
6. Coconut Water
Coconut water can help replenish electrolytes and is a great choice for kids to drink in the summer heat or after playing for a long time.
Coconut water contains essential nutrients like riboflavin, niacin, thiamin and folates, which have anti-viral and anti-bacterial properties that can strengthen the immune system and fight viral infections such as flu. It also helps flush toxins out of the body.
7. Turmeric
This is a great food for kids to eat to boost their immunity. Curcumin, the active ingredient in turmeric, has anti-inflammatory properties and can be used to treat runny nose, congestion, and sneezing.
You can add turmeric to dal and vegetables, or drink it in the form of turmeric tea or golden milk with black pepper.
Black pepper and fat help increase turmeric absorption. To make turmeric milk, take 1 cup milk and add a 1-inch long piece of turmeric (peeled and thinly sliced) and 3 whole black peppercorns.
Add all the ingredients except the letumen to a small saucepan and bring to a low boil. Reduce heat and simmer until the flavors have melded, for about 10 minutes. Strain into a mug and enjoy. Add raw honey or jaggery powder for sweetness.
This spice is used as an ingredient in many curries. The spice is yellow in color. Cumin has not only been known for its anti-inflammatory properties, but also for its ability to act as a wonder spice.
The antioxidant, anti-microbial, and anti-inflammatory properties of turmeric are all due to curcumin.
A cup of milk with a teaspoon of turmeric once a day will help improve your children’s immunity. Turmeric milk should not be given to kids below the age of 2 years.
It is never too late to start adding herbs to your diet that will help strengthen your immune system. Mother Nature provides an abundance of therapeutic plants.
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8. Broccoli
Broccoli is a highly nutritious vegetable, containing vitamins A, C, and E, as well as fiber and antioxidants. It is one of the healthiest vegetables to consume.
It is important to not overcook the food, it is better to have it lightly steamed, stir-fried or raw. There are many ways to incorporate broccoli into your child’s diet. You can give them broccoli nuggets or tikkis, or make a pasta sauce with it to have with whole-grain pasta. You can even add pureed broccoli to roti dough.
9. Ghee
Ghee is good food for immune system for kids. Ghee has immune-boosting properties, helps to fight off infection, and can help to lessen the symptoms of coughs and colds. It also helps in reducing symptoms of seasonal allergies.
Ghee’s high smoke point means it can withstand high temperatures without breaking down, unlike other oils which may turn rancid and release free radicals. Free radicals are what cause damage to our cells.
Adding 1 tsp of ghee to a katori of dal-chawal can help improve the function of the digestive tract, allow for better nutrient absorption, provide satiety, and boost immunity.
10. Nuts and Seeds
This boosts kids’ immune systems. Kids usually like to snack on things like chips or namkeen, but you could give them a healthier alternative by giving them a bowl of nuts or seeds instead. Nuts contain protein, antioxidants, and minerals.
Flaxseeds and walnuts are excellent sources of nutrients, including Omega-3 Fatty Acids, which are beneficial for immune system function and may help reduce the risk of respiratory infections. Chia seeds are a good source of Omega-3s, and you can add them to smoothies, juice, and oatmeal.
Vitamin E is a strong antioxidant found in nuts and seeds that helps protect cells from damage.
Pumpkin seeds, flax, seeds, and sunflower seeds! Wondering what they do? They contain high levels of vitamin E, which is essential for a strong immune system. In addition to containing protein, healthy fats, fiber, omega 3 fatty acids, vitamins, and minerals, these foods contain astonishing amounts of these nutrients.
You can prepare a powder for young children by grinding all the ingredients in the mixer at home and serve it with milk. You can have a healthier snack by eating some dry fruit bars!
Chicken, fish, mutton, and seafood are all rich sources of protein. A high protein diet is an excellent way to boost your white blood cells, which are responsible for fighting infections. Adding meat and fish to your diet is a great way to get the protein you need.
While meat provides a large amount of Vitamin B, zinc, and iron, fish and seafood contain omega-3 fatty acids. You can make salads, sandwiches, or soups that have meat or fish in them for your baby.
12. Legumes
Yes, legumes or beans are a must! Kidney beans, chickpeas and lentils are particularly good at providing protein. They are good for the immune system.
Protein-rich foods are not only a great source of protein, but they also contain enough fiber, vitamins, and minerals to be a well-rounded meal. Folate, which is found in beans, is responsible for manufacturing new immune cells. Additionally, they are a great choice for both vegetarians and non-vegetarians.
13. Oats
You can’t go wrong with oatmeal when you’re talking about foods that help babies develop immunity. These snacks are high in protein and full of healthy ingredients that help boost your child’s immunity.
Whole grains are not only a good source of fiber, but also essential vitamins, minerals, and promoting your child’s overall health. And you know what? Oats are a healthier and more nutritional choice than rice cereals.
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Red bell peppers contain more Vitamin C than oranges. Well, now you do! Red bell peppers are great for boosting your children’s immune systems because they are a good source of Vitamin C.
This food also contains beta carotene, which can be converted into Vitamin A. Vitamin A is responsible for maintaining healthy skin and mucous membranes. You can add red bell peppers to your pasta sauce, or cook them and add them to your kid’s diet, to get all of their benefits.
15. Berries
Colorful, tasty, and packed with antioxidants! Berries are a great immunity food for kids and adults. Shall we get into the details? Berries are a great source of antioxidants, which can help prevent the formation of free radicals.
It helps reduce cell damage and keeps your immune system healthy. No matter what type of berry you choose, they are all nutritious and delicious.
Berries are excellent sources of anthocyanins, which are flavonoids known for their ability to stave off oxidative stress, cardiovascular issues, and neurodegenerative diseases like Alzheimer’s.
Your kids will love these regardless of whether you serve them as is, or turn them into smoothies, milkshakes, or custards.
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