10 Superfoods for Right Diet to Build Your Child's Immunity
Created by Ankita A Talwar Updated on May 06, 2021
Good immunity is the basic requirement for good health... right? No surprise then, every parent is scurrying for ways to boost their child's immunity. Here's an insight: Falling ill and low immunity is a vicious circle. The seasonal changes cause an illness, then come to the antibiotics - and as we all know, regular intake of antibiotics ultimately attacks the immunity; so the vicious circle continues. As a mother, you wish there was a way to break this circle. Well, as they say - where there is a will, there is a way - and in this case, the best way is the "right diet". The first step towards building immunity is to eat right.
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.
8 Powerful Immunity Boosting Foods That Your Child Should Be Eating
Our pro-parent blogger, Ankita Tiwari, 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 agree! So without much ado, here are 10 foods that can help your child fight off disease with more ease:
- Nuts: Nuts and dry fruits are a storehouse of essential nutrients and micronutrients, so do give your child 2-3 almonds, cashew nuts, and other dry fruits, every day. You can either soak them overnight, give them the first thing in the morning or you can grind them into the paste and add into their food. They are also rich in essential Omega-3 fatty acids that help in brain development.
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. Here is must-read immunity-boosting advice, check this - 5 Immunity Boosting Foods & How It Help in Boosting Child's Immune System?
- Veggies: Now most children are naturally averse to veggies! And every mom is tested on her inventive skills here. Serve veggies in interesting ways like grilled on skewers, vegetable cutlets or sneak in children’s favorite foods such as pasta. You can also serve them raw especially carrots and cucumber - cut in interesting shapes and you will stir your child's interest too!
- 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. [Know - Health Risks & Causes of Childhood Obesity?]
- 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 an omelet) and lean meats like chicken. Vegetarians can opt for pulses and cottage cheese. [Read More - How Much Protein to a Toddler & Its Role in Overall Development?]
- 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!
- 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 the dough.
- Mushrooms: Surprised! In fact, 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.
- 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.
- Fruits: Go for seasonal fruits - they are your best friends in keeping your child's immunity strong. Tempt your fussy eater with a colorful fruits platter, fruits chart, fruit cream or fruit smoothies.
So that completes the 10 Superfoods list & start feeding 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.
| 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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