5 Foods that Can Boost Immunity in Kids

We have spoken about Immunity boosting foods earlier. As we mentioned in our earlier blog posts, immunity boosters are not magic cures. They are organic, natural ingredients and recipes that strengthen your system. They protect your body and mind.

Kids have delicate immunity and can fall prey to seasonal allergies, colds, flu, and other infections. Adding foods that improve their immunity and bolster their strength is a good idea for children. It will also inculcate a habit of eating clean and healthy food. These foods that we mention below can fight disease, prevent infection, and protect kids from illnesses. These are not replacements for medicines or vaccines. Please consult a doctor before adding any new foods to your child’s diet.

Citrus Fruits- Vitamin C can fight the cold very effectively. No wonder it is one of the recommended foods to improve your immune response. Vitamin C is thought to increase the production of white blood cells. White Blood cells are a key component in our bodies that fights infections and illnesses. Almost all citrus fruits are high in Vitamin C. Some popular citrus fruits include oranges, lemons, grapefruits, tangerines, limes, and clementines. Since our bodies don’t produce or store it, we need Vitamin C daily. You can give your kids lemon juice or sprinkle it in their meals. Adding oranges to juices or smoothies can make it an exciting drink for children. Encourage your kids to eat one serving of fruit daily.

Yogurt- One of the best and healthiest snacks available, yogurt is amazing for children and adults. Look for labels that mention ‘live and active’ cultures like Greek yogurt. Greek yogurt is thicker and denser than normal yogurt. You can sweeten your yogurt with honey, jaggery, or add fruits to make it enticing. It is an amazing source of Vitamin D. Vitamin D regulates your system and is thought to boost the body’s natural defenses against diseases and illnesses. Yogurt contains helpful germs called probiotics. These germs live in your gut and improve your digestion and health. Studies have found that kids who have had a yogurt drink are at a lower risk of cold, flu, and strep throat.

Poultry- Chicken soup is often recommended as a home remedy for flu and cold but there is a science behind it. Chicken soup may help reduce inflammation and symptoms of infection. Poultry such as chicken and turkey is high in Vitamin B-6. Vitamin B-6 is important for the chemical reactions taking place in our bodies. It is vital for the health and formation of new blood cells. Stock or broth made of chicken contains gelatin, chondroitin, and other nutrients that boost our immunity and help our gut.

Turmeric- We have spoken extensively about turmeric and its properties previously. Turmeric is a major part of Indian cuisine and is added to curries, vegetables, dishes, and meals regularly. The bright yellow spice has been used for centuries as an anti-inflammatory treatment for osteoarthritis. High concentrations of curcumin gives turmeric its distinctive color. Curcumin can help muscle damage and relieve pain. You can include turmeric in its powder form in curries or meals. Or add it to milk and serve it to your kids warm before bedtime. Turmeric supplements are also available in the market.

Almonds- Vitamin E is an essential antioxidant that keeps our bodies healthy and strong. Almonds can provide your daily requirement of Vitamin E. This fat-soluble vitamin requires the presence of fat to be absorbed properly. As almonds are high in fats, they are a perfect source of Vitamin E. Almonds can help children to fight colds and flu. They can be had raw, salted, or toasted. You can add almonds to smoothies, yogurt, cereal, milk, milkshakes, or even salads. The crunch in almonds can balance dishes like pasta wonderfully.

These foods are healthy, nutritious, and provide several benefits to children. You should know that no food or supplement can magically prevent illnesses or diseases. If your child falls sick, it’s not a sign to panic or change his diet completely unless medically suggested. Your kids don’t need to eat just these foods all day and every day. Create a wholesome, varied, and engaging diet for them. Focus on adding whole, healthy, and natural foods to your child’s diet instead of using supplements or processed foods like packaged juice. Don’t fall prey to trends or fad diets and foods which suggest you feed your child that particular brand or food specifically. Consult a dietitian if you wish to create a customized diet for your child. Children need completely different types of nutrition and diet from adults so take care when cooking for your family. Make snacks fun but healthy and practice what you preach. If you eat junk food then your child will want to eat junk food. Share the science behind the meals and your kids will appreciate your honesty and transparency.