Best Foods To Boost Childs Immune System

Seeing our little ones suffering from fever or catching coughs and colds is always concerning. When seasons change, children, especially toddlers, tend to fall sick. But why does this happen? 

One major reason is that their immune system has yet to be strong. Since children are still growing and developing, their bodies are more likely to catch these infections. So, what can you do to make their immune system stronger? 

The first line of defense in boosting your child's immune system is through a proper diet packed with micronutrients, like vitamins, minerals, and antioxidants. 
Here are some of the best foods to increase immunity in your child naturally.

1. Citrus Fruits

• High in vitamin C and folate, citrus fruits are the best immune boosters for kids. These fruits offer many other impressive health benefits as they contain high levels of potassium, antioxidants, Vitamin B, phosphorus, and magnesium. They can be easily included in breakfast in juice form and given in a lunchbox as a simple and hygienic snack.

• Foods to Include: Lemons, Oranges, Grapefruits, Kiwi, lemons, limes, and Lychees.

2. Yogurt

• Yogurt or dahi is one of the favourite and best immunity boosters when it comes to immunity foods for kids. It is packed with probiotics (beneficial bacteria that enhance gut health), calcium, vitamin D, potassium, and other nutrients that help naturally improve your child's immune system. 
• Research shows that children who consume probiotics daily are less likely to get sick with a cold or flu than those who don't. Give your child plain yogurt with no added sugar or preservatives for optimum benefits. Excessive sugar consumption is harmful to the immune system!

3. Green leafy vegetables

• Vegetables are nutritional powerhouses. They have a high amount of phytochemicals, which help in reducing the chances of viruses and bacteria to grow in the body. Phytochemicals help ensure your child's immune system responds appropriately and reduce ongoing inflammation (redness and swelling) associated with inflammatory conditions. 
• You can make them as a sabzi or soup or finely chop them and add them to the chapati dough. There are many tasty ways to include them in meals!
• Foods to Include: Spinach, kale, broccoli, moringa (drumstick leaves), methi, radish leaves, pumpkin leaves, etc.

4. Lean Meat and Fish

• These are considered the most effective immunity-boosting foods for kids. They're rich in protein, which is essential for keeping up strength. They also provide amino acids that increase white blood cells (ones that fight off infections) and help repair cells. Meat offers good zinc, iron, and vitamin B, and fish provide omega-3 fatty acids. You can prepare salads, sandwiches, or soups packed with the goodness of meat and fish to serve to your little one.

5. Eggs

• Eggs are a complete package of goodness and the best source for improving your child's immune system. They are unique because they naturally contain vitamin D, which is not found in many foods. These 'white wonders' are a complete source of protein and provide B vitamins and selenium, all required for a healthy and balanced diet. 

6. Nuts and seeds

• Nuts and seeds contain essential nutrients like vitamin E (an antioxidant that protects body cells from damage), zinc, and healthy fats, which boost your child's immune system and overall growth. A simple way to incorporate them is by making a powder at home, grinding them together, and serving them with milk. You can also offer tasty dry fruit bars for a delightful treat!
• Foods to Include: Almonds, walnuts, sunflower seeds, chia seeds, and flaxseeds.

7. Oats

• Oats are the most nutritious gluten-free whole grain. They are high in fibre, antioxidants, vitamins, and minerals, all of which help to increase immunity. It contains beta-glucan, a fibre component that stimulates killer cells. You can offer oats to your child as oatmeal or use them to prepare dosa, idli, upma, porridge, and other dishes. 

8. Turmeric

• Turmeric or haldi contains curcumin with antioxidant and anti-inflammatory properties that can support overall immune health. Turmeric can also help lessen hay fever symptoms in kids, like a stuffy or runny nose, sneezing, and itching. A cup of warm milk with a teaspoon of turmeric daily can help boost your child's immune system. 

9. Almonds

• Almonds are like superfoods for the immune system in kids. They have healthy fats and micronutrients like zinc and manganese that help the immune system. Due to their abundance of essential nutrients, consuming a handful of almonds can significantly enhance your child's immune system and contribute to their overall growth and development. 
• You can give your child almonds for a snack or mix them into trail mix – a yummy and healthy choice!

10. Sweet Potatoes

• Sweet potatoes are rich in beta-carotene, a nutrient that converts into vitamin A, which improves vision, eye health, a strong immune system, and healthy skin and mucous membranes. Sweet potatoes are also an excellent vitamin C source, another immune system enhancer. 

Whether you're arming your little one for cold and flu season or want to keep them healthy all year, these immune-boosting foods can help. Packed with essential nutrients, these foods provide what your child's immune system needs to help fight infections. Furthermore, because the importance of a well-balanced diet must be considered, these items must be included in your child's meals.