The health issue of immunity building in children is a subject of concern to every parent because young children are vulnerable to environmental alterations, school germs and seasonal diseases. Immunity boosting foods play a key role in keeping them healthy throughout the year.
Good immunity does not only help them against colds and coughs or stomach related issues but also in the case of overall development and vitality.
Not immunity subscriptions or statistics, but everyday correct eating habits keep children healthy throughout the year.
For example - leaves in the sea become the body's coolness, trees become the remains and grains that recover from infection, fish nuts and warming foods in the beach become the shield of children.
Children's immunity does not require expensive supplements or medicines, but proper daily eating habits make them naturally strong. Like:
- Cereals and millets that give the body the power to heal from infections,
- Fruits and vegetables that are a treasure trove of vitamins,
- Nuts and seeds that provide energy and warmth,
- And some home remedies that are considered best for immunity since grandma's time.
In this blog, we are giving you a special list of 20 immunity boosting foods which in every season - heat, temperature and cold - will balance the immunity of children naturally.
You'll find grains, fruits, dry fruits, grandma's recipes, and easy options that even kids will love.
Why Do Kids Need Immunity Boosting Foods?
Seasonal changes and frequent illnesses
The immune systems of children are still in the process of development and this predisposes these children to seasonal flu, colds, coughs and stomach infections.
Socializing in school with other children exposes them to germs and viruses. Every season is a challenge:
- Summer: dehydration and stomach diseases are frequent.
- Monsoon: fungal infections, viral fever and colds.
- winter: cough, cold and respiratory difficulties increase.
This is the reason that the most natural process of protecting kids against frequent illnesses during the year is to build strong immunity.
Role of food in natural immunity
Daily healthy eating is the best (and safest) method to gain immunity.
Healthy foods contain all the necessary nutrients that aid in the formation of infection-fighting cells in the body. For example:
- Vitamin C: Boosts the immune system of the body.
- Zinc: It helps in the faster healing of wounds and increases protection against infections.
- Antioxidants: Prevent the body against bad germs and viruses.
When parents introduce immune-boosting foods in child menu on a daily basis, the child will have greater protection, more energy and healthy development without having to depend on some useless drugs.
Top 20 Immunity Boosting Foods for Kids (All Seasons)
Ragi (Finger Millet)
- Ragi is a good source of calcium, iron, and fiber that is ideal in building bones and immunity. It makes kids full and helps them to digest well.
- Taste it as ragi porridge, dosa or homemade ragi cookies.
Oats
- Oats also has a special fiber known as beta-glucan that protects against infections against the gut. They are also an energy giving and stomach friendly drink.
- Best can be taken as oats porridge with fruit, or baked in healthful muffins.
Barley
- Vitamins B and E, iron, zinc, and selenium are useful in fighting free radicals and strengthening the immune system and are packed in barley.
- Make it in soups, water barley or lightly cooked khichdi with kids.
Jowar (Sorghum)
- Jowar is a gluten free, high-antioxidant grain. It assists in enhancing digestion, and the body resistant to seasonal infections.
- May be prepared in rotis or pancakes or on top of porridge.
Turmeric
- Turmeric is a natural substance that has a high anti-inflammatory and anti-bacterial effect, which contains curcumin. It prevents kids against colds and infection.
- Add to milk (turmeric milk) or soups or khichdi.
Ginger
- Ginger enhances digestion, eases cold and cough and promotes circulation. It is a naturally occurring antiviral.
- May be used in soups, teas (light among children) or ginger jaggery laddoos.
Garlic
- Garlic is the natural antibiotic that is full of allicin that increases white blood cells and beat the germs.
- To dals, soups or sauted vegetables add minced garlic.
Almonds & Walnuts
- Vitamin E, omega-3, and healthy fats are found in large quantities in nuts and enhance immunity and the work of the brain.
- Serve almonds soaked, walnut powder in porridge or nut butter on toast.
Dates & Jaggery
- Dates and jaggery are natural sweeteners that are iron rich and antioxidants. They inhibit anemia and maintain high energy of kids.
- Add to smoothies, ladoos or as a substitute sugar in sweets.
Yogurt & Probiotics
- Yogurt is a source of good bacteria (probiotics) that enhances gut health which in turn directly raises immunity.
- Use as plain yogurt, smoothies or raita.
Citrus Fruits (Oranges, Lemon)
- Citrus fruits are rich in vitamin C and assist the body to produce infection-fighting cells and heal wounds fast.
- Serve fresh orange juice, lemon water or fruit salads.
Berries (Strawberry, Blueberry)
- Antioxidants and vitamin C in berries prevent colds and make the skin and body healthier.
- Top juicy corn, add into yogurt, smoothies, or eat in the form of snacks.
Papaya
- Papaya is also rich in vitamin C, A and digestive enzymes that enhance digestive organs and immunity.
- Serve as papaya cubes, papaya smoothie or toddlers, papaya mash.
Banana
- Bananas contain potassium, vitamin B6, and prebiotics that make the digestion process easy and increase energy.
- Serve as banana mash, banana pancakes or banana milkshake.
Leafy Greens (Spinach, Moringa)
- Iron, calcium, vitamin A, and antioxidants are found in spinach and moringa as superfoods. They assist the body in manufacturing infection fighting cells.
- Top soups, parathas or smoothies.
Carrots & Beets
- These are colorful veggies that contain beta-carotene and iron that enhance the health of blood and guards against infection.
- Use as carrot sticks, beetroot cutlets or fresh juices.
Sweet Potato
- Sweet potatoes contain vitamin A, vitamin C and fiber which maintain good vision and immunity.
- Prepare as wedges, mash with ghee or prepare sweet potato tikkis.
Lentils & Pulses
- Dal and pulses contain a lot of plant protein, zinc, and iron useful in boosting the immune system.
- Add in the daily in dal, khichdi or chaat of sprouts.
Eggs
- Vitamin D, zinc and choline are found in eggs as a complete protein and aid in the growth, immunity and brain development.
- Serve it in the form of boiled or scrambled eggs or omelets.
Honey (for kids above 1 year)
- Honey is antibacterial and also calming, which is beneficial in the relief of cough and sore throat.
- Add warm water, or drizzle over pancakes, or add to herbal teas.
Seasonal Tips for Feeding Kids
Best foods for winter (nuts, turmeric, ragi)
Winter season can be a little tricky for kids. Cold, cough aura, low energy hai. What a time, warm, nutritious food is their immunity's best friend.
- Nuts (almonds, walnuts): Include soaked almonds or walnut pieces in breakfast. These are good for immunity due to good fats and vitamin E.
- Turmeric: A pinch in milk or khichdi is an effective natural antibiotic and inflammatory suppressor.
- Ragi (finger millet): Calcium and iron are provided by Ragi porridge or roti that makes kids strong and warm in cold morning.
Hint: Adding a morning dose of warm ragi porridge and evening dose of turmeric milk doubles the effect of the immunity in kids!
Best foods for summer (yogurt, citrus fruits, barley)
Summer is a hard task- dehydration and digestive problems are the order of the day. Foods to cool down and hydrate keep kids active and healthy.
- Yogurt and probiotics: Keep the intestines in shape and decrease the risk of stomach infections.
- Citrus fruits (oranges, lemons): These fruits contain a lot of vitamin C and are refreshing with a natural energy boost.
- Barley: Barley water or barley that has been cooked a little assists in keeping the body cool and hydrated.
Trick: Smoothie: Afternoon snacks Help immune system, yogurt smoothie or lemon-basil water.
Best foods for monsoon (garlic, ginger, turmeric, soups)
Monsoon is a season that leads to an upsurge in germs and viruses. Young children require warm, comforting, and foods that boost immunity to be healthy.
- Garlic: Add to soups or dals because it is known to have a natural germ-fighting strength.
- Ginger: Grate a small amount of ginger in soup, or in a drink ginger-honey tea (younger than 1 year) helps digestion and colds.
- Turmeric: Add a tiny pinch in khichdi or soups and boosts immunity and prevents infections.
- Soups (vegetable, chicken, dal): Warm soups are simply digested, re-hydrating, and nourishing.
Hack: Evening soup with turmeric milk or ginger-garlic-vegetable soup is a magic in the monsoon immunity!
Easy Ways to Add Immunity Foods to Kids’ Diet
Smoothies & Shakes
Smoothies and shakes are a quick, delicious and accessible way to have several ingredients that support immunity in one meal.
- Add fruits such as berries, papaya or banana to add vitamin C and fiber.
- Add yogurt or milk as the source of probiotics and calcium.
- Add a pinch of turmeric or a soaked nuts to add additional immunity strength.
Trick: Have children mix up their own smoothie- they will get as excited to drink it!
Porridge & Khichdi
Porridge and khichdi are the comfort dishes that can be fortified with healthy grains and vegetables easily.
- Milk or water may be used to cook ragi, oats, or barley porridge that is sweetened to a small degree with jaggery.
- Lentils or spinach, carrots, or turmeric khichdi, a healthy and warm meal to eat, is easy to digest.
Hint: Keep tiny colorful vegetable pieces in khichdi- it makes it fun to picky eaters.
Snacks (cookies, puffs, laddoos)
Between meals, healthy snacks are able to maintain high energy and sneak in immunity boosters.
- Vitamin E, zinc and iron are provided by nut and seed cookies or laddoos.
- Vegetable or dal puffs are crispy, delicious and rich in nutrients.
- The dates and jaggery treats are natural sweet and contain additional antioxidants.
Hint: baked goods can be prepared at home, rather than purchased in a package- that way, you can tell what you are feeding your child.
FAQs About Kids’ Immunity Foods
Q1: Would you suggest honey to my child to become immune?
Ans: Honey is so good in immunity and relieving coughing but should be administered to children older than 1 year.
In younger babies, honey should be avoided to avert the possibility of botulism.
Q2: What are the frequency of meals that should be supplemented with immunity-boosting foods?
Ans: Attempt to eat no less than 2-3 foods rich in immunity per day, either in meals or snacks.
Diversity is important, therefore, combine grains, fruits, vegetables, and nuts all through the week.
Q3: Do I need supplements when I feed on immunity foods?
Ans: Not usually. Most healthy children do not need special nutrition, just balanced daily nutrition in combination with immunity foods.
Only when advised by a doctor, the supplements may be required.
Q4: What in case my child is a fussy eater?
Ans: First infuse smoothies, porridge or baked snacks with veggies or nuts.
Incrementally engage them in cooking- it makes one more curious and open to new food.
Q5: Do immunity foods cure everybody?
Ans: There is no food that can keep someone sicket free but by incorporating foods that boost immunity regularly, one can lower the number and the severity of seasonal infections.
Conclusion
Immunization of children does not have to be complex. You can feed their body naturally using ingredients that are simple and ordinary (fruits, nuts, grains, spices, probiotics), and watch their body fight infections, remain energized, and grow healthy.
- Eat foods that are in different seasons.
- Cook to make it exciting and attractive.
- Substitute nutrients with smoothies, khichdi and healthy snacks when in need.
Be small, regular, and within a few weeks, these healthy habits will be a part of the daily routine of your child-keeping them happy, healthy, and able to enjoy every season!
