Food and Nutrition

10 Superfoods: Build your child's immunity through right diet

Ankita A Talwar
3 to 7 years

Created by Ankita A Talwar
Updated on Jul 31, 2017

10 Superfoods Build your childs immunity through right diet

Sometimes I wish I had a choice against my child falling sick, but alas there is no such thing and I have to deal with the reality of seeing my child suffer from time to time. I had almost resigned myself to this mindset. And then recently I visited a nutritionist and guess what she told me - I do have a choice! So what is this choice I am talking about? Well the nutritionist informed me of the key role that some foods can play in boosting immunity and warding off illnesses. So here I am sharing a list of 10 such super foods; let's start including these foods in our everyday fare and see our children emerge healthier and stronger than ever before – a win-win situation for both, parents and children - wouldn't you agee!

So without much ado, here are 10 foods that can help your child fight off disease with more ease:

1. Nuts: Nuts and dry fruits are a storehouse of essential nutrients and micro nutrients, so do give your child 2-3 almonds, cashew nuts, and other dry fruits, everyday. You can either soak them overnight, give them the first thing in the morning or you can grind them into paste and add into their food. They are also rich in essential Omega-3 fatty acids that help in brain development.

2. Herbs : One of the best foods to fight the seasonal changes in your child are there on your kitchen itself. Good old herbs like tulsi and ginger help in fighting and keeping the common cold and coughs at bay. Loaded with antioxidants they not only prepare the body against common viral infections but also work as medicine. Boil in water; strain and give your child a few sips a day during a cold.

Parentune tip: 

Do check for any allergies before giving it to your child.

Other Must Read Immunity Boosting Tips

Immunity boosting foods for child

How to Boost Immunity in kids

3. Veggies: Now most children are naturally averse to veggies! And every mom is tested on her inventive skills here. Serve veggies in an interesting ways like grilled on skewers, vegetable cutlets or sneak in children’s favourite foods such as pastas. You can also serve them raw especially carrots and cucumber - cut in interesting shapes and you will stir your child's interest too!

4. Fats: Don’t shy away from ghee or any other fat for your little one. Ghee and other fats are essential for absorbing nutrients like lycopene from tomatoes and beta-carotene from orange and yellow vegetables, they also help in keeping the joints well lubricated and flexible. A couple of spoons will only make your child healthier.

5. Proteins:  Proteins are the building blocks and hence need to be an important part of your child’s diet. Non-vegetarians can pack in their protein punch through foods like eggs (whether boiled, poached, scrambled, or as omelette) and lean meats like chicken. Vegetarians can opt for pulses and cottage cheese. 

6. Good old curd :  Curd/yogurt or dahi, call it whatever you may want, is another must-have food for growing children. Dahi is loaded with healthy bacteria that keep the intestines and gut in smooth, working condition, which is a must for the body to be able to absorb all the nutrients. In addition, dahi is good for lactose intolerant children as well, so go for it!

7. Seeds: Seeds – eaten raw or roasted as snacks are a powerhouse of essential nutrients. Seeds from watermelon, sunflower, and pumpkin  are high in zinc, an important nutrient required by children for boosting immunity and skin health. Crush and sprinkle on the child’s dahi, or powder and mix in dough.

8. Mushrooms: Surprised! Infact mushrooms are also known as "great warriors" owing to their super abilities to fight infections. Mushrooms help in fighting the common cold and cough. So a grilled mushroom sandwich is a great snack idea. You can also dice or grate in the soup. The mushroom matar subzi is great too. 

9. Fish: Fish is rich in omega 3 fatty acids, which are known to support the immune system. Fish is rich in other essential micronutrients as well that help in keeping infections at bay.

10. Fruits: Go for seasonal fruits - they are your best friends in keeping your child's immunity strong. Tempt your fussy eater with a colourful fruits platter, fruits chart, fruit cream or fruit smoothies.

So that completes the 10 Superfoods list - feed these to your child on a rotational basis and you will see a visible difference, slowly but surely! 

Did you find the information in Ankita's blog useful? Are you likely to feed your child these 10 superfoods to pump up his or her immunity? Please do share your views and feedback in the comments section below. 

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| Jun 06, 2018

mem ..mera beta 6 year ka he. usko bht problms he jisse uska immune sistum bht low he.. n uska wt bht kam he usko milk suit nhi hota.. so kisi bhi carbohighdrt chiz ko wo khata nhi.. plz mujhe bataye wht cn i do.. ???

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| Jun 06, 2018

mem ..mera beta 6 year ka he. usko bht problms he jisse uska immune sistum bht low he.. n uska wt bht kam he usko milk suit nhi hota.. so kisi bhi carbohighdrt chiz ko wo khata nhi.. plz mujhe bataye wht cn i do.. ???

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| Jun 06, 2018

mem ..mera beta 6 year ka he. usko bht problms he jisse uska immune sistum bht low he.. n uska wt bht kam he usko milk suit nhi hota.. so kisi bhi carbohighdrt chiz ko wo khata nhi.. plz mujhe bataye wht cn i do.. ???

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| Feb 09, 2018

thanks for sharing such wonderful blog of increasing immunity in growing children.

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| Feb 09, 2018

thanks for sharing such wonderful blog of increasing immunity in growing children

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| Feb 09, 2018

thanks for sharing such wonderful blog of increasing immunity in growing children

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| Feb 09, 2018

Very useful

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| Feb 09, 2018

Very useful

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| Jan 21, 2018

Very useful

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| Jan 21, 2018

Very useful

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| Dec 06, 2017

Very useful massage thanks

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| Nov 28, 2017

thank you its very useful

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| Nov 28, 2017

thank you its very useful

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| Nov 17, 2017

Good 10 foods, dry fruits is what I need to inculcate in my daughter's routine. thanks, very useful

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| Nov 12, 2017

helpful to mummies

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| Oct 04, 2017

very useful blog . these power packed 10 super foods which would definitely boost immunity of our children .. I have been giving almost all the superfoods except non-veg, as we are vegetarians and I still need to incorporate nuts in my girls' diet. thank u so much Ankita A Talwar for this useful blog.

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| Sep 06, 2017

Thanks for this very useful ideas

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| Sep 05, 2017

thank you for these ideas

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| Aug 27, 2017

Thank you for the tips

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| Aug 12, 2017

useful tips

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| Aug 11, 2017

Eshita u can take a screen shot.

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| Aug 11, 2017

is there any way to save such useful blogs in our mobile because i generally forget things. and i am not able to find any option to save these blogs.

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| Aug 11, 2017

is there any way to save such useful blogs in our mobile because i generally forget things. and i am not able to find any option to save these blogs.

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| Aug 11, 2017

helpful tips

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| Aug 11, 2017

good tips

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| Aug 09, 2017

my son is 5 month old so can i give him almond paste

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| Aug 08, 2017

very useful.... thanx a lot

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| Aug 03, 2017

n

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| Aug 03, 2017

your blog is very informative thank you.

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| Aug 02, 2017

oops!! Sorry Ankita

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| Aug 02, 2017

Thank you Anika for sharing lovely Information. ..

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| Aug 02, 2017

Thanks for sharing such a useful information.

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| Aug 01, 2017

Very helpful information. Thank you for sharing.

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| Jul 31, 2017

really nuts and herbs are good source to boost immunity . Thanks for the guidance .

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| Jul 31, 2017

Hello, my daughter from severe illness recently and has become very very weak. What items can I give her from the list you mentioned. She is still suffering from cold, cough and severe weakness.

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