Seven super foods for kids
Immunity foods for kids
Foods for kids
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.
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.
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.
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.
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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.
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.
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