Immunity boosting foods for kids

Seven super foods for kids

Immunity foods for kids

Foods for kids

Most Millennial women nowadays live in nuclear households and are concerned about the risk of their children becoming unwell, especially if both parents work. Children, with their growing immune systems, are especially vulnerable to such illnesses in this cold weather. The chilly temperature renders them vulnerable to numerous ailments associated with winter, such as cold and flu, throat infections, and gastrointestinal issues.Children are more susceptible to illnesses and health problems since they are more carefree and prefer to spend most of their time outside.

some meals that can help children's immunity

Strong antioxidants high in vitamin C are required to keep them healthy. Some preventative strategies include staying hydrated at all times, eating green leafy vegetables, and stocking up on nuts and seeds on a regular basis. Here are some meals that can help children's immunity.

1) Vegetables and fruits

All seasonal fruits and vegetables are high in antioxidants and vitamins. These food categories are low in calories, but they are high in vitamin A and C, which aid in the development of a child's immunity. Fruits like guava, oranges, papaya, berries, and vegetables like pumpkin, onions, dark green leafy vegetables, and so on are excellent immune boosters to incorporate in your regular diet.

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2) Leafy vegetables

Regardless of how much youngsters despise these vegetables, we all know they are nutritious powerhouses. Leafy vegetables are high in vitamins C, A, and K, as well as calcium, iron, magnesium, and potassium. They are also high in antioxidants, which help the immune system operate properly. Looking for the healthiest green vegetables? Spinach, broccoli, kale, cauliflower, and cabbage are all options.

3) Yoghurt

Yogurt fortifies us by giving immunity. Yogurt has a lot of promise as an anti-infection and anti-protective agent. Increased yoghurt eating may aid in the prevention of immune-related illnesses such as infections. This nutritious snack is high in calcium and other minerals that aid in the maintenance of strong and healthy bones. Yogurt may also make your child feel fuller.

Children are more susceptible to illnesses

4) Proteins save the day

Proteins derived from animals supply sufficient quantities of all necessary amino acids and are required for immune cells. They may be found in a variety of foods, including fish, chicken, cheese, eggs, and milk. Vegetarians can receive protein from grains and legumes such as soybeans, rajma, chickpeas, and so on.

5) Nuts

Walnuts and almonds are high in omega-3 fatty acids, which assist your body fight disease. According to one tiny study, omega-3 fatty acids reduce the prevalence of respiratory infections in children. Walnuts are simple to incorporate into a snack mix or cereal.

Also Read:Health tips to overcome dengue

6) Spices and condiments from India

Garlic, ginger, and turmeric, among other Indian condiments and spices, contain antiviral and antibacterial effects. It also promotes the formation of white blood cells in the body and acts as an antioxidant. Garlic aids in the prevention of cold and flu symptoms.

7) Meat and Fish

Chicken, fish, mutton, and seafood are all excellent sources of protein. Because protein helps to increase white blood cells (the ones that fight illnesses), include meat and fish in your diet is a great option. While meat is high in Vitamin B, zinc, and iron, fish and shellfish are high in omega-3 fatty acids. Salads, sandwiches, and soups enhanced with the benefits of meat and fish can be prepared and served to your tiny bundle of joy.

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The question now is, how can all of these food categories be included in a regular diet?

Try to strike a balance between freshly made dishes and a few healthful purchased items. Make sure your child's major meals are freshly cooked with ginger, garlic, and turmeric, and include a balance of excellent whole carbohydrates like chapatis or rice, one bowl of protein (dals/pulses/eggs/lean chicken or fish), and seasonal veggies.School snacks or before and post-playtime snacks can be a nutrition bar - avoid any product with more than 20% added sugar - or a packed fruit smoothie or yoghurt that can offer daily needs of immunity-boosting vitamins such as vitamin C.

Baskar Sai

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