9 delicious and immunity-boosting food you should include in your child's diet
Kids with their developing immunity system are especially prone to catching infections. Since children are more likely to stay outdoors, they are more vulnerable to diseases and health issues. To keep them healthy, powerful antioxidants are needed which are rich in vitamins. Staying hydrated at all times, eating green leafy vegetables and loading up on nuts and seeds daily are some preventive measures. Here is a list of foods that can boost your child’s immunity:
Almonds
Nuts are the best go-to food if you want to give your child a handful of something to munch on at odd hours. They contain a whole lot of proteins, minerals, and vitamins and are also rich in antioxidants such as omega fatty acids, zinc, and Vitamin E. Almonds are the best bet to give your little one a strong boost of immunity and enhance natural killer cell activity.
There are a lot of different ways to incorporate healthy nuts into your child’s diets. Make them try all variants of nuts like almonds, pistachios, walnuts etc. You may include these in home-cooked sweets, chocolates, or protein bars. Kids love to eat almonds by themselves as a snack.
Berries
Berries are full of antioxidants, which help your body fight stress caused by free radicals. This helps keep our immune system fighting against diseases. There are different types of berries you should try to include in your child’s diet such as strawberries, blueberries, raspberries, cranberries and blackberries. These are tasty, healthy and a great way to build your child’s immunity.
You can include berries in your kid’s diet by making pudding, frozen yogurt and smoothies.
Yogurt
The probiotics present in yogurt stimulate the immune system. Yogurt provides calcium, potassium, and vitamin D, which are important nutrients in the growth and development of your child. The protein found in yogurt is important for your child's bone health. Also, yogurt is a richer source of nutrients than most types of milk.
It is best to eat low-sugar or no-added-sugar yogurt. You can try mixing plain yogurt with a small amount of maple syrup and vanilla extract for flavour.
Salmon
Salmon is rich in omega 3 fats. Not only are these fats essential for developing brains, but they also reduce inflammation and protect the lungs from colds and respiratory infections. It is also known that these fatty acids may boost your child’s immune system by enhancing the function of immune cells.
You can include salmon in your kid’s diet as salmon cakes and nuggets; they make a fast, easy and delicious lunch.
Eggs
Eggs are one of the only foods with naturally occurring vitamin D. People with low vitamin D, are usually more susceptible to illness and eggs are the best food to get this vitamin from. Eggs also include a number of other immune-boosting nutrients, such as B vitamins and selenium.
Kids love eggs. Hard boiled eggs make an easy and quick breakfast or snack. You can also make pancakes with eggs, cake and even Macaroni and Cheese with eggs!
Broccoli
It’s no secret that broccoli is a nutritional powerhouse. It has vitamins C, A, and E and several antioxidants that help boost the immune system.
Broccoli is the most nutritious when it’s raw, but if your kids won’t eat it alone, let them eat it with their favorite dip.
Spinach
Spinach is full of vitamins and minerals that boost our immune system. It has vitamins A, E, C, and K, folate, manganese, zinc, selenium, and iron which are essential nutrients for the body.
Spinach is a mild green that works well in smoothies. This is an easy way to get your kids eating greens without any fuss.
Sweet Potatoes
Sweet potatoes are high in beta-carotene, which studies have shown to increase the count of white blood cells and the activity of killer cells. They are also a great source of vitamin C, which is another immune system enhancer.
Your kids will love a sweet potato bar and you can add their favorite toppings to it! Muffins or soup can have sweet potatoes in them too.
Oats
Whole grains are a healthy option. They are rich in beta-glucan, a sort of fibre that contains antimicrobial and antioxidant properties. The fibre also helps in cleaning the intestines and to avoid constipation. Oats activate the killer cells to fight bacteria, viruses, and other intruders in our bodies.
Oats are best served for breakfast; you can make protein oat bars or baked oatmeal cups for your kids.
Bring some variety in your kid’s palate; it will keep their immune system strong as various nutrients work to strengthen immunity. Most importantly, find new ways to include these immune system boosting foods for kids in their diets as much as possible!
Almonds
Nuts are the best go-to food if you want to give your child a handful of something to munch on at odd hours. They contain a whole lot of proteins, minerals, and vitamins and are also rich in antioxidants such as omega fatty acids, zinc, and Vitamin E. Almonds are the best bet to give your little one a strong boost of immunity and enhance natural killer cell activity.
There are a lot of different ways to incorporate healthy nuts into your child’s diets. Make them try all variants of nuts like almonds, pistachios, walnuts etc. You may include these in home-cooked sweets, chocolates, or protein bars. Kids love to eat almonds by themselves as a snack.
Berries
Berries are full of antioxidants, which help your body fight stress caused by free radicals. This helps keep our immune system fighting against diseases. There are different types of berries you should try to include in your child’s diet such as strawberries, blueberries, raspberries, cranberries and blackberries. These are tasty, healthy and a great way to build your child’s immunity.
You can include berries in your kid’s diet by making pudding, frozen yogurt and smoothies.
Yogurt
The probiotics present in yogurt stimulate the immune system. Yogurt provides calcium, potassium, and vitamin D, which are important nutrients in the growth and development of your child. The protein found in yogurt is important for your child's bone health. Also, yogurt is a richer source of nutrients than most types of milk.
It is best to eat low-sugar or no-added-sugar yogurt. You can try mixing plain yogurt with a small amount of maple syrup and vanilla extract for flavour.
Salmon
Salmon is rich in omega 3 fats. Not only are these fats essential for developing brains, but they also reduce inflammation and protect the lungs from colds and respiratory infections. It is also known that these fatty acids may boost your child’s immune system by enhancing the function of immune cells.
You can include salmon in your kid’s diet as salmon cakes and nuggets; they make a fast, easy and delicious lunch.
Eggs
Eggs are one of the only foods with naturally occurring vitamin D. People with low vitamin D, are usually more susceptible to illness and eggs are the best food to get this vitamin from. Eggs also include a number of other immune-boosting nutrients, such as B vitamins and selenium.
Kids love eggs. Hard boiled eggs make an easy and quick breakfast or snack. You can also make pancakes with eggs, cake and even Macaroni and Cheese with eggs!
Broccoli
It’s no secret that broccoli is a nutritional powerhouse. It has vitamins C, A, and E and several antioxidants that help boost the immune system.
Broccoli is the most nutritious when it’s raw, but if your kids won’t eat it alone, let them eat it with their favorite dip.
Spinach
Spinach is full of vitamins and minerals that boost our immune system. It has vitamins A, E, C, and K, folate, manganese, zinc, selenium, and iron which are essential nutrients for the body.
Spinach is a mild green that works well in smoothies. This is an easy way to get your kids eating greens without any fuss.
Sweet Potatoes
Sweet potatoes are high in beta-carotene, which studies have shown to increase the count of white blood cells and the activity of killer cells. They are also a great source of vitamin C, which is another immune system enhancer.
Your kids will love a sweet potato bar and you can add their favorite toppings to it! Muffins or soup can have sweet potatoes in them too.
Oats
Whole grains are a healthy option. They are rich in beta-glucan, a sort of fibre that contains antimicrobial and antioxidant properties. The fibre also helps in cleaning the intestines and to avoid constipation. Oats activate the killer cells to fight bacteria, viruses, and other intruders in our bodies.
Oats are best served for breakfast; you can make protein oat bars or baked oatmeal cups for your kids.
Bring some variety in your kid’s palate; it will keep their immune system strong as various nutrients work to strengthen immunity. Most importantly, find new ways to include these immune system boosting foods for kids in their diets as much as possible!
