Food and Nutrition

Immunity boosting foods for your child

Puja Sharma Vasisht
3 to 7 years

Created by Puja Sharma Vasisht
Updated on Sep 21, 2017

Immunity boosting foods for your child

Is anxiety filling your heart as you nurse your child's third cold in two months? As a parent you might often wish for a magic wand to cast a "no-illness" spell on your child. It is heartbreaking to see a child struggle with frequent colds and viral illnesses. These 8 immunity booster foods to make baby fight with them. While, unfortunately, there isn't such a wand, there are some healthy additions to your child's diet that can help keep illnesses at bay.

How Can I Help Boost My Child's Immune System?

There are simple food and lifestyle factors that can aid in boosting your child's immune system_

  1. Freshly prepared food: Avoid packaged and processed food as much as possible. Juices have high sugar content, which suppresses the immune system
  2. Healthy digestive tract:The bacteria that lives in the digestive system influences the immune system, too. When there is an imbalance, immunity decreases. Probiotics help in keeping the balance of healthy bacteria in the gut
  3. Rest: Your child needs sufficient sleep to have a healthy immune system

What Are Some Immunity-Boosting Superfoods?

Here are some superfoods that you can include in your child's diet-

  1. Vegetables: Nothing beats two or three helpings of veggies a day.
    • Green, leafy vegetables are especially known to boost immunity. They are rich in iron, which aids in producing white blood cells and antibodies. An interesting way to offer it is to make some delicious spinach and onion soup, or palak paneer to go with yummy paranthas
    • Vegetable cutlets are a great way to include many, different vegetables
    • Sweet potatoes are great for immunity building
  2. Fruits: Vitamin-C rich fruits like oranges, and antioxidant-powerhouse berries are known to improve immunity. If your child refuses to eat berries, make yogurt smoothies with strawberries and blueberries. Fruit salads are also a good way to increase fruit intake
  3. Dried Fruits and Nuts: Almonds, cashews, figs, raisins, apricots, walnuts – all these are powerhouses of nutrition like essential fatty acids and omega-3, which boost immunity and aid in brain development
  4. Herbs and spices: 
    • One of your basic kitchen essentials, turmeric, has antimicrobial, anti-inflammatory and antioxidant properties. Enough said, don't you think?
    • Tulsi, a common household plant, works wonders at keeping colds at bay due to its antiviral and antibacterial properties. It also helps when your child is already down with a cold. Boil a few leaves in water, strain and give him a few sips throughout the day
    • Ginger and garlic: Commonly used in preparing masalas and gravies, these two contain flavonoids that boost immunity. Use them in your cooking to enhance flavor while ensuring good health
    • Ghee: A host of nutrients, such as, lycopene from tomatoes, and beta-carotene from orange and yellow vegetables, get absorbed by the body only with the aid of fat. Therefore, a couple of spoons of ghee in a day, will make your child healthier
    • Eggs and Lean Meat:Whip up that delicious omelet, or give him a boiled egg topped up with delicious herbs or pepper, for your child's daily dose of lean protein—the building blocks of the body. Chicken soup is soul food. When you were a child, didn't your mother offer comfort during illnesses with a bowl of steaming chicken soup?Another good option is fish, although do check if your child has any allergies first
    • Yogurt: Dahi is another must-have food for growing children. Dahi is loaded with healthy bacteria that keep the intestines and gut in smooth, working condition. The better these organs function, the more they absorb nutrients and keep the body ticking
    • Seeds: We don't really pay them the attention we should - watermelon, sunflower, or pumpkin seeds. These are high in zinc, an uber-important nutrient for boosting immunity, and for healthy skin. Crush and sprinkle on dahi, or powder and mix in dough while making rotis
  5. Note: Check for allergies, first.

Read More: Food that will Boost Immunity in kids

Keep changing your child's meal, as the variety will help in keeping his immune system ticking. A portion of these essential foods in rotation everyday will make your child not only physically healthy, but help his brain develop, too.

Do you have any tips on superfoods to boost a child's immunity? Share your tips with us in the comments section!

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| Aug 08, 2018

my baby doesn't like to eat dahi... how can I make him eat dahi

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| Aug 08, 2018

my baby doesn't police to eat dahi... how can I make him eat dahi

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| Aug 08, 2018

my baby doesn't police to eat dahi... how can I make him eat dahi

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| Aug 06, 2018

Informative blog... i will surely follow this. i am using pediasure for immproving immunity & recommended other mother to try this...

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| Jul 30, 2018

Very informative.

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| Apr 12, 2018

Hi all, Child immunity is one of the complex issue for parents. Very detailed information is provided in the post here. But baby are very fussy eater. They never eat nutritional food. I have tried cipla immuno boosters. This is a choco bite and all babies love chocolates. I have seen many positive changes in my baby. Do try it.

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| Apr 04, 2018

we mother can add in our kids daily food"Immuno booster," (Choco bite) .made by cipla. its taste like other choclates bt its nt oNly a choclate .its a booster. its boost our child's immunity. vit A,vit B9,vit C nd iron. evrything in it. its gud fir every child who r fussy eaters,who falls sick often. so,m recomment wid all veggies,wid all pulses nd all nuts nd fruits,try Immuno boosters also.

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| Apr 04, 2018

superb blog ... definately gonna follow this

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| Apr 04, 2018

superb blog ... definately gonna follow this

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| Apr 03, 2018

thanks for your information

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| Apr 03, 2018

thanks for your information

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| Mar 17, 2018

thanks for the wonderful information

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| Mar 12, 2018

Thank u so much,will follow it.

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| Mar 09, 2018

thanks for this great information

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| Mar 09, 2018

thanks for this great information

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| Mar 09, 2018

thanks for the wonderful information for my baby.

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| Mar 09, 2018

thanks for the wonderful information for my baby.

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| Feb 28, 2018

thanks alot for the wonderful info

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| Feb 28, 2018

Thank you for your valuable suggestion. Its something i was looking for.

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| Feb 09, 2018

very useful tips thank u so much

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| Jan 04, 2018

Hi mommies, can any one help me in how to make amla candies

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| Dec 29, 2017

thank u very useful information

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| Dec 29, 2017

thank u very useful information

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| Dec 04, 2017

very useful information thanq very much. but this winter season shall i give citric fruits. I tried it once in last winter but she suffered a lot with cough & cold. please reply.

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| Dec 04, 2017

very useful information thanq very much. but this winter season shall i give citric fruits. I tried it once in last winter but she suffered a lot with cough & cold. please reply.

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| Dec 04, 2017

very useful information thanq very much. but this winter season shall i give citric fruits. I tried it once in last winter but she suffered a lot with cough & cold. please reply.

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| Nov 29, 2017

Very useful information for parents ... tq for this wonderful tips ..

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| Nov 29, 2017

Very useful information for parents ... tq for this wonderful tips ..

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| Nov 27, 2017

thanks a lot it's very useful for me

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| Nov 27, 2017

thanks a lot it's very useful for me

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| Nov 25, 2017

thanks lot

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| Nov 24, 2017

thank u mam...

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| Nov 18, 2017

thank you mam

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| Nov 18, 2017

thank you mam

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| Nov 17, 2017

thank you mam.

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| Nov 17, 2017

thank you mam.

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| Nov 17, 2017

thank you mam.

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| Nov 16, 2017

Thank you for your valuable response. I will surely follow these instructions.

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| Nov 16, 2017

Thanks for ur answer

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| Nov 16, 2017

Thanks for ur answer

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| Nov 15, 2017

Makhana or foxnut is a very healthy ingredient. my child loves roasted makhana. They can be roasted with ghee on a low flame for 8 to 10 min. can be consumed as it is with some salt and pepper sprinkled on them, or make a fine powder in a grinder after roasting. This powder can be taken with milk or mix it in ladoos or flour to make parathas.

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| Nov 15, 2017

Makhana or foxnut is a very healthy ingredient. my child loves roasted makhana. They can be roasted with ghee on a low flame for 8 to 10 min. can be consumed as it is with some salt and pepper sprinkled on them, or make a fine powder in a grinder after roasting. This powder can be taken with milk or mix it in ladoos or flour to make parathas.

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| Nov 08, 2017

thanks for reply. somebody told me that orange, lemon, grapes not for asthma patient. plz reply

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| Nov 08, 2017

thanks for reply. somebody told me that orange, lemon, grapes not for asthma patient. plz reply

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| Nov 08, 2017

thanks for reply. somebody told me that orange, lemon, grapes not for asthma patient. plz reply

  • Report

| Nov 08, 2017

thanks for reply. somebody told me that orange, lemon, grapes not for asthma patient. plz reply

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| Nov 08, 2017

thanks for reply. somebody told me that orange, lemon, grapes not for asthma patient.

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| Nov 07, 2017

thanks a lot mam

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| Nov 07, 2017

thanks a lot mam

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| Oct 27, 2017

thanks madam I will try ur suggestions

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| Oct 27, 2017

thanks madam I will try ur suggestions

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| Oct 26, 2017

Thanks for your suggestions. I will try to the above instructions.

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| Oct 26, 2017

Thanks for your suggestions. I will try to the above instructions.

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| Oct 25, 2017

thanks

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| Oct 25, 2017

thanks

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| Oct 18, 2017

Thanks a lot .now that I know what kind of food to give my kid to boost his immunity

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| Oct 18, 2017

Thanks a lot .now that I know what kind of food to give my kid to boost his immunity

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| Oct 17, 2017

thank you ma'am.. I will try this

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| Oct 17, 2017

thank you ma'am.. I will try this

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| Oct 12, 2017

thanks a lot mam..

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| Oct 09, 2017

thank you so much

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| Oct 09, 2017

Thank you so much u give me such a nic tips

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| Sep 24, 2017

Thanks for sharing your helpful information

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| Sep 23, 2017

soya bean power and jungli sarso also help in boosting immunity.

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| Sep 23, 2017

thanks for information

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| Sep 22, 2017

these healthy additions would definitely help in keeping illnesses at bay. thank u so much Puja Sharma Vasisht Ma'am for sharing this blog on immunity boosting foods with handy tips.

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| Sep 21, 2017

Thanks. it's a very important information. Will definitely follow

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| Sep 21, 2017

Very informative blog.... Thanks for sharing

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| Sep 13, 2017

thanks for suggestions

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| Sep 13, 2017

thanks for suggestions

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| Sep 08, 2017

thanks for ur suggestion mam.

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| Sep 05, 2017

thanx for the idea of greenleafy vegetables

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| Aug 31, 2017

kya fish ke sath milk add kr sakte hain kya......

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| Aug 18, 2017

good very healthy thank you

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| Aug 13, 2017

Dont mix the milk and an egg... it's not good

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| Aug 10, 2017

Very nice.... thanks for. sharing. Seeds powder idea is good. . thanks

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| Aug 10, 2017

very good

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| Aug 10, 2017

Great... very helpful...

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| Aug 09, 2017

Thanks its very good information, i, ll go for sprouts pan cake. ️but i want to know the recipe of pan cake

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| Aug 09, 2017

Hi My 4 years 6 months boy does not eat anything until I give him to eat and does not know to munch the food. he will swallow. Because he does not know eat and does not get attracted to food he will not pick any thing to eat.

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| Aug 09, 2017

she oh yeah CNN vb

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| Aug 09, 2017

thanku

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| Aug 09, 2017

thank you

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| Aug 08, 2017

very informative thanks

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| Aug 08, 2017

Informative

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| Aug 08, 2017

very useful info... thank u

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| Aug 08, 2017

thank you for these inputs.

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| Aug 08, 2017

helpful information

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| Aug 08, 2017

gud.. really helpful..

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| Aug 07, 2017

Thanks for this important message....

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| Aug 06, 2017

thank u very useful informations

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| Aug 06, 2017

ڈقوی 9بھکہکپ۔دد

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| Aug 06, 2017

thanx

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| Aug 06, 2017

very informative blog. thanks puja.

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| Aug 05, 2017

./àdetrytcxxxtfyvbx111thdoctorxxxtfyvbx111thdoctorxxxtfyvbx111thdoctoruh5k6

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| Aug 05, 2017

how I use a pumpkin seeds?& In which way?

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| Aug 05, 2017

Thanks a lot Puja Puja Sharma Vasisht .

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| Jul 31, 2017

very helpful blog... i will try for my son...

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| Jun 30, 2017

immunity is important to the child so thank u so much to say how can we get naturally

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| Jun 15, 2017

thanks for yr valuable reply

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| Apr 19, 2017

Take a look at how you could improve your child's immunity and build resistance to disease. https://www.parentcircle.com/article/immunity-boosting-foods-for-toddlers/

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| Mar 31, 2017

Thank you so much for this information... most of this is i am giving to my child...

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| Mar 30, 2017

thank you very much, valuable information

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| Mar 27, 2017

thank you so much . it is very helpful

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| Mar 26, 2017

nice ideas !!!

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| Mar 25, 2017

Thank you. I get so many ideas from u r blog

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| Mar 25, 2017

thank you so much

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| Mar 25, 2017

thank you for your info

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| Mar 25, 2017

thnk u

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| Mar 25, 2017

yes really good tips

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| Mar 22, 2017

Thank u... Very useful info.

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| Mar 22, 2017

my kid is 2yrs me what food suggest

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| Mar 22, 2017

thanq for the information my baby is now 6 months old i will surely follow wen my child gets 1 year...

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| Mar 22, 2017

my daughter doesn't eat fruits at all... how to improve her habit?

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| Mar 22, 2017

Vvv good info about immunity please share some weight gain foods also as well as most proteinous foods

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| Mar 22, 2017

Thank u useful information

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| Mar 16, 2017

good article,helpful

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| Mar 15, 2017

thnk u . goog information.

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| Mar 07, 2017

Thank you so much for your help

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| Mar 03, 2017

7tft7ntggyyyiuis

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| Mar 03, 2017

thank u so much

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| Feb 11, 2017

gud information thank u so much

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| Feb 11, 2017

good info, thanks

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| Feb 11, 2017

fantastic information. thanks

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| Dec 28, 2016

Take out the seeds from 2 gooseberries (amla) and cut into small pieces. Grind these pieces in the grinder with little water and make a paste. Mix this paste in 1 cup water and sieve it. Add 2 tea spoon honey or a pinch of black salt into the juice and drink it fresh.

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| Dec 28, 2016

@hi nidhi! I started giving dry fruits to my child when she was 18 months. @karpaga- introduced fish to my child turned 2 years recently

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| Dec 28, 2016

good information... thank you

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| Dec 28, 2016

Thanks for useful information.

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| Dec 27, 2016

How to make pan cake of sprouts

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| Dec 19, 2016

Thank you so much. informative things

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| Dec 19, 2016

Nice

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| Dec 19, 2016

thanks so much for your kind information...

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| Dec 19, 2016

Thanks a lot for all these information .Definitely I will try for my son

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| Dec 18, 2016

thank u so much for ur kind information

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| Dec 18, 2016

thanks for valuable information

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| Dec 18, 2016

can i give dry fruit to my 2 yrs old daughter.

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| Oct 15, 2016

at what age and how can fish be introduced

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| Sep 22, 2016

very helpful

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| Sep 21, 2016

Very important & helpful information. In today's world it is very very important to boost child's immunity & stamina. Epidemics of new diseases are increasing day by day. If child's immunity is strong it will fight against such diseases & will need less medicines

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| Sep 21, 2016

what is the age group start this foods

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| Sep 13, 2016

wat is da age group to start these food

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| Sep 13, 2016

Thanks for your valuable information ....

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| Sep 12, 2016

can I feed these food to 16months girl. bcoz if I introduce any new food to her she eats but with in the completion of food it comes out as motion so plz suggest.

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| Sep 11, 2016

can I add some powdered mishri in nut n dry fruit laddoos?

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| Sep 07, 2016

Most of our immunity booster such as Chawanprash or health drinks such as Complain/Horlicks claim to have these as ingredients. Still no improvement.

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| Sep 05, 2016

thank for such valuable information on diet of toddlers

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| Sep 04, 2016

thank u somuch for giving this important msg

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| Sep 02, 2016

good info

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| Sep 02, 2016

Thank u for the info

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| Aug 31, 2016

Thank u..

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| Aug 31, 2016

Thanks fr ur healthy tips fr our childs

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| Aug 29, 2016

What is sunflower seeds?

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| Aug 10, 2016

Thank you

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| Aug 07, 2016

How to make amla juice??

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| Aug 05, 2016

Thanks for Good Info..

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| Aug 02, 2016

thanks for these tips

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| Aug 02, 2016

And thank u for suggesting ways v can give to child..

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| Aug 02, 2016

Thanks for info

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| Jun 24, 2016

my child is 1 yr old. when he was 1 mn old he suffered from pneumonia and chest surgery to remove caugh. ànd my doctor advised to avoid all fruits which contains vitamin c and dry frùits as they cause caugh in child is it true??

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| Feb 29, 2016

@Kameshwari, hi, for frequent phlegm, you may take advice of your paediatrician. Citrus fruits and amla can be given to increase the vitamin C in your child's diet, which helps in immunity.

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| Feb 29, 2016

@Jyothi, hi, you can give your toddler fish in the form it is prepared in your family. Keeping the spices mild, you may give it in grilled or curry form.

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| Feb 28, 2016

My eats flax seeds and fish egg vegetables but she is always affected with cough due to phlegm formation so I can't give her citrus fruits then what should I do?

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| Feb 27, 2016

Great tips☺☺thanks

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| Feb 22, 2016

How often can we give fish to a toddlers

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| Jan 14, 2016

Thnq.. this is a really good information... I learn more from this

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| Jan 11, 2016

Good morning

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| Jan 11, 2016

Good morning

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| Jan 10, 2016

Very useful and i am happy to be here

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| Jan 08, 2016

It's really very helpful information...

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| Jan 07, 2016

@Malathi, Hi, the foods mentioned in the blog help in building up immunity, so try including them frequently in your child's diet. But a child's overall nutritional status, level of hygiene and sanitation, genetics, exposure to germs, environmental pollutants etc are some of the other factors which affect a child's immunity status too.

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| Jan 07, 2016

My son like to eat all of these except first and third one. But frequently he has cold and cough. what I have to do?

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| Jan 06, 2016

useful information,thanks

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| Dec 12, 2015

@Seema@Phiroza, the foods mentioned in the blog itself along with a balanced diet, good hygiene and sanitation can help in building up immunity. None of the food can act as preventive food or as vaccination against common infections.

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| Dec 11, 2015

Really helpful info. . But how to control cold and cough cause due to climate change and pollution and air / dust allergies.

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| Dec 11, 2015

Hi. thanks for the useful info.. but can you please suggest on food or diet that prevents occurrence of common cold

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| Dec 11, 2015

Very informative

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| Dec 10, 2015

Thank u for wonderful information.

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| Dec 10, 2015

THANK U,IT IS VERY USEFUL

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| Dec 09, 2015

Very Informative

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| Dec 09, 2015

Thanx

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| Dec 09, 2015

Very useful.

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| Dec 09, 2015

Thanq very helpful..

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| Dec 08, 2015

Thnx Puja... its really helpful...

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| Dec 08, 2015

Very helpful....

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| Dec 08, 2015

Very helpful. .thanq so much

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| Nov 23, 2015

Thanks....

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| Nov 19, 2015

Very helpful thank you so much

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| Nov 07, 2015

Thanks pooja.. it is very helpfull information.

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| Nov 07, 2015

Thanks pooja.. it is very helpfull information.

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| Nov 06, 2015

Hi thanks for information

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| Nov 06, 2015

Thanks for information.... n specially for different recipe u mentioned here

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| Nov 06, 2015

@Priya, this blog has written for toddlers.

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| Nov 04, 2015

hi pujay thanks very informative

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| Nov 04, 2015

Hi puja, thanks a lot for this article. This is really informative. But could you please mention from which age group can we give these food

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