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Boost Your Kid’s Immunity with These 10 Super Foods

Winter is here, and when seasons change, we tend to fall sick. In other words, our immunity is put to test. Kids, especially, are a vulnerable lot. You might find them coughing, having runny noses, or even suffering from fever. While medication can take care of it, you will ideally want to prevent the problems in the first place. And for that, you need to give your little ones immune-boosting foods regularly. These nutrient-dense foods have the exact nutrients that can boost a child’s immune system and help them fight anything from germs to pollen. Also, since the importance of balanced diet cannot be emphasised enough, these foods need to be included in your child’s meals for sure.

So, let’s explore the top 10 immune-boosting foods in more detail

Almonds

One of the healthiest nuts, almonds are a rich source of vitamin E, iron, manganese, protein, fibre, and healthy fats. Because they are loaded with essential nutrients, a handful of almonds daily will help in boosting the immune system and ensure overall growth and development of children. For better digestion, you can soak the almonds overnight and give them the next morning. But do not peel the skin as it is rich in fibre.

Berries

Strawberries, cranberries, blueberries, blackberries, and raspberries are not just colourful and tasty, but also nutritious! Packed with antioxidants, berries fight against free radicals in the body, thereby strengthening your child’s immune system. Some kids may be allergic to berries, so do keep a watch on that. Add berries in puddings or yoghurt as you cannot overlook the importance of balanced diet.

Yoghurt

Undoubtedly, yoghurt is one of the most favourite and best immunity boosters. Loaded with probiotics (also known as good bacteria), yoghurt improves digestion and overall health. It contains calcium, potassium, vitamin D and other nutrients that help in improving immunity in children. Try to give plain, white yoghurt with no added sugar as sugar doesn’t have any specific health benefits. If kids want to have it sweet, add some healthy fruits with a dash of honey or maple syrup. Avoid flavoured yoghurt, instead you can whip up the plain yoghurt into smoothies, salads, etc.

Salmon

Understanding the importance of balanced diet means including lean protein in your child’s meals. And salmon is just that and more. A powerhouse of nutrients, this fatty fish is rich in omega-3 fatty acids, protein, B vitamins, potassium, selenium, etc. Studies have shown that salmon not only improves brain health, but also reduces inflammation, helps manage blood pressure and reduces heart strokes.

Eggs

Eggs are considered a complete food. One of the few foods to have vitamin D naturally, this `white wonder’ is filled with several essential vitamins and minerals, protein, omega-3 fatty acids and antioxidants required for a healthy and balanced diet. Nutrients like vitamin A, vitamin B-12, vitamin D, selenium present in eggs help in improving the immune system.

Broccoli

It has a variety of health benefits. Broccoli improves digestion, lowers cholesterol, lowers blood pressure, and maximizes vitamin and mineral uptake. This nutritional powerhouse also helps in preventing allergic reactions. Filled with vitamins C, A, and E and several antioxidants, it not only boosts immunity, but also is good for the skin as well as eyes. Broccoli is most advantageous when consumed raw. You can add it to salads or serve with your child’s favourite dip.

Spinach

Do you know why Popeye, the Sailor Man, used to have spinach? He certainly knew that it is full of vitamins and minerals that boost the immune system and give a lot of strength. Rich in Vitamin A, E, C, and K, folate, manganese, zinc, selenium, and iron, this leafy vegetable is a superfood. It helps in stabilizing blood glucose levels and reduces the risk of cancer. Juice or smoothies with spinach in them tastes great. Spinach nuggets are tasty and fun to munch on.

Sweet Potatoes

The sweet and starchy root vegetable comes in a variety of sizes and colours. It is rich in vitamins, minerals, fibre, and beta-carotene. The high level of antioxidants in them protects your body from several chronic diseases. It increases the number of white blood cells and the activity of killer cells. A great source of vitamin C, it is an immune system enhancer for you and your children. Kids love pancakes, and so, cook them with some mashed sweet potatoes. Also, muffins or soup made with sweet potato can be delicious. If you want to go the desi way, you can try making chaat or tikki with sweet potatoes too.

Seeds

Seeds are extremely nutritious because they are a great source of fibre, monounsaturated fats, polyunsaturated fats, and many other vital vitamins, minerals, and antioxidants. Pumpkin, chia, sesame, sunflower, and flax seeds boost the immune systems and help reduce blood sugar, cholesterol, and blood pressure. From salads to smoothies and toasts, seeds are great ingredients for several dishes.

Oats

Among the healthiest grains found on earth, oats are a gluten-free whole grain. They are rich in important vitamins, minerals, fibre, and antioxidants. Oats and oatmeal help in weight loss, lowering blood sugar levels and reducing the risk of heart diseases. They also contain beta-glucans, which activate killer cells that fight bacteria and viruses. You can add oats to your kid’s diet by serving it as oatmeal. You can also make dosa, upma, idli, omelette, porridge, and a lot more with oats.

Conclusion

All in all, understanding the importance of balanced diet and superfoods can help you enhance your child’s immunity during the cold months. The better their immunity, the healthier they will be. You can also consult a nutritionist or paediatrician in case your child suffers from any allergies or needs a special diet.

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on December 21, 2021