Nothing is more upsetting to a parent than watching their child suffer from infectious diseases. We all know how important it is for children to have a well-balanced diet. While we try our best to meet our child’s nutritional requirements, we must also ensure that we include certain foods that have nutrients that can strengthen his or her immunity and help him or her battle infections. We have a special selection of foods that you can include in your child’s eating routine. Let’s discuss them in detail below.
1. Berries
Berries are an excellent source of immunity for both children and adults. Berries are high in antioxidants and most children enjoy them, making them a simple method to keep the whole family healthy. Before school, sprinkle blueberries on your breakfast cereal, add them to morning smoothies or take them as a light healthy snack. To savour fresh and in-season berries, stock up on frozen berries or start producing them yourself. Berries’ antioxidants, which battle oxidative stress, helps in keeping the immune system functioning properly. However, don’t restrict yourself to blueberries; raspberries, cranberries, blackberries, strawberries, and cherries are also delicious. Triple Berry Baked Oatmeal will be a hit with your children.
2. Yoghurt
First and foremost, yoghurt should be plain, white, and free of sugar and preservatives. What for? Sugar is unhealthy since it has no unique health benefits. When it comes to yoghurt, it is certainly one of the best meals for naturally increasing a child’s immunity. Probiotics are beneficial bacteria found in yoghurt. You may already be aware that these bacteria live in your gut and can help your body use food more effectively. They are, nonetheless, essential in aiding your body’s recovery from illness. If your children aren’t great fans of yoghurt, try making entertaining delights like fruit frozen yoghurt to give them all the nutrition they need. According to one study, children who consumed yoghurt had a 19 percent lower risk of common cold, ear infections, and throat infections.
3. Mushrooms
Mushrooms are said to be the next best item to chicken in terms of taste and nutrition. They’re a good source of zinc, which helps the immune system. Zinc boosts immunity in children by assisting in the formation of white blood cells that fight illnesses. Mushrooms are beneficial in the treatment of common colds, flu, and other diseases. Antibacterial, antiviral, and anti-tumour properties differ depending on the variety of mushrooms. So, the next time you want to serve a nutritious dinner to your kid, consider mushroom peas in sauce or mushroom sandwiches. Mushrooms can be added to soups, salads and mixed vegetables.
4. Citrus Fruits
Citrus fruits, which are high in vitamin C, are important for a healthy immune system. Citrus fruit is easy to integrate into the diet because many children enjoy eating oranges and tangerines and would often drink orange juice with breakfast. Citrus fruits are a classic in every family because they are vibrant and delicious. Everybody enjoys citrus fruits, from lemons and tangerines to grapefruits and limes. They’re not only delicious, but they’re also among the best immune-boosting foods for children. Citrus fruits are high in vitamin C, an antioxidant that helps to improve the immune system. Oh, and that’s not all. B vitamins, potassium, magnesium, phosphorus, and antioxidants are also present in rational quantities.
5. Root Vegetables
According to Chinese medicine, root vegetables such as sweet potatoes, carrots, beets, yams, and potatoes help to boost the immune system. Carrots, beets, and sweet potatoes work specifically on the respiratory system. Squash and pumpkin are high in antioxidants such as vitamins A and C, and also magnesium and manganese. Because they grow deep into the soil, they digest a wide range of nutrients from the soil. Root vegetables are high in both soluble and insoluble fibre. This aids in the development of gut health. Root vegetables can be eaten in flavourful winter stews, oven roasts, mashed potatoes, and casseroles, all of which are tasty and nutrient-dense meals that can be eaten all year.
6. Garlic, Onions, and Ginger
Onion and garlic contain sulphur compounds that are claimed to prevent cancer. Garlic contains antiviral and antibacterial compounds. It also promotes the formation of white blood cells in the body and acts as an antioxidant. Garlic aids in the prevention of cold and flu symptoms. Ampicillin is the active component in garlic, and Quercetin is the active component in onions. Ginger contains shagaols and gingerols. Seasonal illnesses can be avoided by generously using them when preparing meals. Garlic, onion, and ginger improve digestion, prevent gastritis, and help boost heart health.
7. Red Bell Peppers
Red bell peppers have more Vitamin C than oranges, in case you didn’t know. Red bell peppers are high in Vitamin C, which helps to strengthen your kid’s immune systems. Beta carotene, which is transformed into Vitamin A, is also present. This vitamin is well known for its role in maintaining good skin and mucous membranes. To reap the benefits of red bell pepper, include it in your pasta sauce or incorporate cooked peppers into your child‘s meals. Red bell peppers offer a splash of colour to the dish, making it more appealing to kids.
8. Dry Fruits and Seeds
Dry fruits and seeds are essential components of any list of immunity-boosting foods for kids’ health. They’re high in vitamin E, which is an important immunity booster. Aside from that, they’re loaded with protein, good fats, fibre, omega-3 fatty acids, vitamins, and minerals. If you have small kids, you can make a powder at home by grinding all of the ingredients in a mixer and serving it with fresh milk. Snacks like dry fruit bars are also a nice option. Almonds, walnuts, pistachios, cashews, peanuts, and hazelnuts are all popular nuts, whereas seeds include pumpkin seeds, flax seeds, chia seeds, hemp seeds, and sesame seeds.
9. Leafy Vegetables
Cabbage, cauliflower, spinach, broccoli, parsley, kale, lettuce, and especially green leafy green vegetables all help in the prevention and treatment of illnesses. Vitamins A, C, and K, calcium, iron, magnesium, potassium, and other micronutrients are abundant in leafy green vegetables. They’re also high in antioxidants like beta carotene and other carotenoids, which are important for maintaining a sound immune system.
10. Eggs, Lean Meats, Pulses And Everything Protein
Give your children macronutrients like proteins, such as milk protein, ovo protein (eggs), and animal protein, to help them improve their immune system. Eggs are superfoods that are high in protein and can be prepared in a variety of ways, including boiled, poached, scrambled, or as an omelette. The yolk of an egg is a treasure trove of vitamins, minerals, and antioxidants. Zinc and other vital minerals are abundant in lean meats and poultry, which leads to a rise in white blood cells to fight off infection. Pulses are a fantastic protein source for vegetarians.
