Top Immunity Boosting Foods for Kids

Introduction

Making sure kids have strong immunity is usually at the top of every parent’s to-do list. Strong, healthy bodies are key to keeping illness at bay. The role that good eating and good nutrition play in this is critical. This article will help you choose the best immune-strengthening foods for your child. We will also explore their benefits, how to include them in meals, and working towards a healthier lifestyle. Join us on this journey of unravelling how the right diet and parental guidance can significantly improve your child’s health and immunity.

Immunity Boosting Foods

Every parent wishes to fortify their child’s immunity with the right foods. So, here is a list of excellent immunity-boosting foods for children that are easily available in your home. Remember, the secret lies in variety – the broader the range of nutrients, the better!

1. Almonds

Almonds can do wonders for your child’s health. One can’t list their benefits and not mention immune boost! This nut is a good source of vitamin E and manganese. Together, they boost your child’s defence against diseases¹.

How to serve almonds to your child? It’s easy!

• Give them as a quick snack
• Layer almond butter on apple slices, celery sticks or whole-grain toast or simple roti
• Sprinkle almond slivers on yogurt, oatmeal, or salads

2. Berries

Berries are filled with antioxidants such as vitamin C and flavonoids. These help ward off harmful free radicals, thereby strengthening your child’s immune system. Be it strawberries, blueberries, raspberries or blackberries, all are good options. Don’t worry if there are no fresh berries available, frozen ones have the same nutritional value, provided they are naturally frozen and are not sugar-laced^2,4.

Want some tips on how to add berries in your kid’s meals?

• Mix them in yogurt, cereal, oatmeal or any porridge that your child eats
• Spread them on top of whole-grain pancakes or waffles

• Whip up a vibrant fruit salad mixing other immunity-boosting fruits.

3. Yogurt

Did you know yogurt contains probiotics, the good bacteria that support a healthy gut? A robust gut microbiome means a strong immune system, so yogurt should be a choice for immune-boosting food. Choose plain, unsweetened yogurt to steer clear of added sugars, which could negatively impact immune function^1,5.

Easy ways to serve yogurt to your little ones:

• Serve it as a snack, plain or with a drizzle of honey and some fruits
• Blend it into a smoothie with berries, spinach, and a banana
• Use it as a base for veggie dips like tzatziki or ranch or simple hung curd dips with herbs

4. Salmon

Salmon is rich in omega-3 fatty acids that not only help brain development but also slow down inflammation and bolster immune function. Studies indicate that omega-3s can improve the action of immune cells. This makes salmon a prime choice for boosting your child’s immunity³.

How to make salmon child-friendly? Here are a few suggestions:

• Bake it with a sweet glaze, like maple or teriyaki sauce
• Make salmon patties or fish tacos sided with colourful veggies or simply bake or grill salmon fillets
• Mix cooked and crumbled salmon into pasta with a light, creamy sauce

5. Eggs

Eggs may not be known for immune-boosting properties, but they should be. They’re packed with essential nutrients like vitamin D. Deficiency of vitamin D can weaken the immune system. Eggs also offer other immune-strengthening nutrients like B vitamins and selenium. Thus, eggs are a must in your child’s plate^1,6.

Fun ways to put eggs on your kids’ plate:

• Whip up a veggie-packed omelet or frittata
• Bake egg muffins filled with cheese, spinach, and tomatoes
• Make hard boil eggs for an easy, take-along snack, or scrambled eggs or bhurji
  

6. Broccoli

When talking about nutrition kings, we have broccoli, which is filled with immune-enhancing vitamins and minerals. Think of vitamin C, A, E, and so many antioxidants. Adding broccoli to your child’s meals helps their bodies fight disease effectively^1,7.

Here are some fun ways to serve broccoli to your kids:

• Steam and lightly spice it as a side dish
• Roast it with a bit of Parmesan cheese for a tasty treat
• Add it to pasta dishes like Alfredo or baked ziti

Look at the below table as a brief on the benefits of each food mentioned above:

Additional Foods for Immune Support

Apart from immunity-boosting foods, some other foods also boost your child’s immune system. Let’s delve into these bonus foods and see how you could make them a part of your child’s diet.

1. Citrus Fruits

Citrus fruits like oranges, grapefruits and lemons are popular for their high vitamin C content. Vitamin C helps with white blood cell production and helps guard against infections.8 Indian Gooseberry or Amla is a notable citrus fruit high in vitamin C⁹.

How to add citrus fruits into your child’s meals?

• Press fresh orange juice for a refreshing morning drink
• Drop cut orange slices into a fruit salad or yogurt parfait
• Grind lemon zest into whole-grain muffins or chicken dishes
  

2. Dark Leafy Greens

Spinach, kale, Swiss chard and such greens are nutritional powerhouses that include nutrients like vitamins A, C, and folate. These greens can boost your child’s immune system when included in their meals¹⁰.

Here are a few ways to get your kids to eat leafy greens:

• Slip them into smoothies for a sneaky boost of essential nutrients
• Use them in pasta dishes, stir-fries, or soups and stews
• Bake them into frittatas, quiches, or breakfast muffins

3. Garlic

Garlic has antibacterial traits and has been a home remedy for a myriad of ailments over centuries. Modern research says, garlic may support immune function. That’s why it’s a good idea to make it part of your kid’s food¹¹.

How to add garlic to your little one’s meals?

• Add minced garlic in tomato sauces for pasta
• Use garlic and herb seasoning on roasted chicken or vegetables
• Drizzle garlic infused olive oil over just steamed veggies or soups

A recap on the benefits of these additional foods lies in the following table:

Tips for Boosting Immunity with Foods

Boosting your child’s immunity is not just about feeding them specific foods. Creating a healthy immune system involves a balanced and varied approach to eating and overall health. Use the following tips to help build your child’s immune system from within.

A Balanced Diet

• Focus on variety in your child’s meals.
• Foster a blend of fruits, veggies, whole grains, and lean proteins.
• Rotate foods regularly to ensure your child gets a wide range of nutrients¹².

Encouraging a Healthy Lifestyle

• Encourage physical activity by being an active role model and getting involved in your child’s activities.
• Teach your children the importance of good self-care and hygiene habits¹².

Avoiding Processed Foods

• Learn about the pitfalls of processed food and teach your child the same.
• Opt for healthier snack and meal options such as fresh fruits, veggies, and whole grains¹².

Conclusion

Nutrition plays a vital role in creating and maintaining robust immunity in children. Offering your kids a variety of immune-boosting foods every day lays the groundwork for ongoing health and overall well-being. These nutritious options enable strong immune responses and foster healthy eating patterns over time.

Parental guidance – from cooking immune-supporting meals to encouraging a balanced life, your active role engaging with your child’s health truly makes a difference. This lays the foundation for lifelong health, helping children develop healthy habits, a strong immune system, and a positive relationship with food from an early age.

Frequently Asked Questions (FAQ)

References

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8. Miles EA, Calder PC. Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Frontiers in Immunology [Internet]. 2021 Jun 24;12. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264544/
9. Gul M, Liu ZW, Iahtisham-Ul-Haq, Rabail R, Faheem F, Walayat N, et al. Functional and Nutraceutical Significance of Amla (Phyllanthus emblica L.): A Review. Antioxidants [Internet]. 2022 May 1;11(5):816. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9137578/
10. Khalid W, Arshad MS, Ranjha MMAN, Różańska MB, Irfan S, Shafique B, et al. Functional constituents of plant-based foods boost immunity against acute and chronic disorders. Open Life Sciences [Internet]. 2022 Sep 8;17(1):1075–93. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9462539/
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