Top 10 Immune Boosting Foods for Kids

Colourful, tasty, and packed with antioxidants! Berries are the perfect immunity food for kids and adults alike. Shall we get into the details? Including berries in the diet can make up for the essential antioxidant intake, which, in turn, prevents the formation of free radicals. It reduces the risk of cell damage and keeps your immune system healthy. Strawberries, blueberries, cranberries, or raspberries, all of these varieties are as nutritious as they are delicious. Serve them as it is or prepare smoothies, milkshakes, or custards; your kids will surely fall in love with them.

Bright and flavourful, citrus fruits are staples in every household. From lemons and oranges to grapefruits and limes, citrus fruits are loved by everyone. The best part? They are not only mouth-watering but among the best immunity boosting foods for kids. Citrus fruits are an excellent source of vitamin C, a nutrient responsible for strengthening the immune system. Well, that’s not it! They also contain reasonable amounts of B vitamins, potassium, magnesium, phosphorus and antioxidants.

Did you know red bell peppers contain more Vitamin C than oranges? Well, now you do! Red bell peppers are a great source of Vitamin C for boosting your children's immune systems. It also contains beta carotene, which is converted into Vitamin A. We all know this vitamin helps maintain healthy skin and mucous membranes. Mix red bell pepper to your pasta sauce or add cooked peppers to your kid’s diet to pack in its benefits.

Any list of immunity boosting foods for children’s health is incomplete without dry fruits and seeds. Which dry fruits to buy? Almonds, walnuts, cashews and hazelnuts! Which seeds? Pumpkin seeds, flax, seeds, and sunflower seeds! Wondering what they do? They are a rich source of vitamin E, which is a critical immunity booster. Besides this, they contain protein, healthy fats, fibres, omega 3 fatty acids, vitamins, and minerals in astonishing amounts. If you have young children, you can prepare a powder by grinding them all in the mixer at home and serve it with milk. Some dry fruit bars can be good snacks as well!

First things first, yoghurt must be plain, white, and with no added sugar or preservatives. Why? Because sugar does not have any specific health benefits. Now talking about yoghurt, it is undeniably one of the best foods to increase immunity in child naturally. Packed with probiotics (also known as good bacteria), yoghurt improves digestion and helps your body fight sickness by improving the body’s immune response. If your kids are not the biggest fans of yoghurt, you can try making fun treats like fruit frozen yoghurt to provide them with all the essential nutrients.

No matter how much children hate these vegetables, we all know that they are nutritional powerhouses. Leafy vegetables are loaded with Vitamin C, A & K, calcium, iron, magnesium, and potassium. They are also an excellent source of antioxidants that enhances immune system function. Looking for the most nutritious leafy vegetables? You can choose from spinach, broccoli, kale, cauliflower, and cabbage. How to give them to your child? How about stuffing all of it on a pizza?

You might have already heard about this from your grandparents. This bright yellow spice is used as a key ingredient in many curries. But, this wonder spice has also been known for its anti-inflammatory properties. Turmeric contains curcumin, which is responsible for its antioxidant, anti-microbial, and anti-inflammatory properties. A cup of milk with a teaspoon of turmeric once a day is enough to boost your children’s immunity. Remember, turmeric milk should not be given to kids below the age of 2 years.

Chicken, fish, mutton, or seafood, all of them are among the richest sources of proteins. Since protein plays a significant role in boosting white blood cells (the ones that fight infections), adding meat and fish to your diet is an exceptional idea. While meat offers an incredible amount of Vitamin B, zinc, and iron, fish and seafood supplied omega-3 fatty acids. You can prepare salads, sandwiches, or soups enriched with the goodness of meat and fish and serve it to your little bundle of joy.

Yes, legumes or beans are a must! Especially kidney beans, chickpeas, and lentils, can fulfil the need for protein intake. So you can understand how good they are for the immune system. These protein-rich foods also contain sufficient amounts of fibre, vitamins, and minerals. Beans are a great source of the B Vitamin Folate, responsible for manufacturing new immune cells. Plus, they are an excellent option for both vegetarians and non-vegetarians.

While talking about baby immunity food, you can never go wrong with oatmeal. They are packed with protein and healthy ingredients that help in boosting your child’s immunity. It is also a good source of fibre, zinc, essential vitamins and minerals, promoting your child’s overall health. And you know what? You can choose oats over rice cereals for a healthier and more nutritional diet.

It’s tough to keep our little ones safe and healthy because sometimes, kids can be super picky. But we can surely try our best to replace packaged foods with healthy alternatives, right?

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