Immunity Boosting Foods for Kids: A Research-Based Guide to Healthier Nutrition
By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 22, 2024Click to rate this article!
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By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 22, 2024Table of Contents
The immune system is a vital defender against pathogens and illnesses. It is especially important for children, as they are more vulnerable to infections during their crucial growth and development years. A strong immune system can help protect them from various health concerns and diseases.
Nutrition plays a significant role in building and maintaining a robust immune system. A balanced diet, rich in immune-boosting nutrients, can equip children with the tools they need to fight off infections effectively. In this guide, we will discuss immunity boosting foods for kids, along with tips and suggestions for incorporating these foods into their daily meals.
Did you know?
Berries are loaded with vital vitamins, minerals, and antioxidants. These help nurture your child’s immune system.
Berries are high in vitamins, especially vitamin C. This plays a key role in the robust performance of the immune system. Berries contain antioxidants that combat free radicals in the body. Together, the nutrients and antioxidants in berries aid immune cells to operate better, decrease inflammation, and support overall immune health.
There’s a wide variety of berries you can add to your child’s diet. Each one offers its unique set of perks.
Blueberries are full of vitamins and minerals. These include vitamin C, vitamin K, and manganese. Plus, they’ve got potent antioxidants, like anthocyanins, which give them their bold hue and health boosts.
Kids love strawberries for their sweetness and bright red color. Strawberries are rich in vitamin C, manganese, folate, and potassium. They also have antioxidants and polyphenols which can potentially strengthen the immune system.
Raspberries possess a sweet and tangy taste. They offer vital nutrients like vitamins C and K, and manganese. Plus, they have antioxidants and phytonutrients to fortify your child’s immune wellbeing.
Yogurt offers more than just a tasty treat for kids. It is rich in probiotics that play a part in boosting immune health.
Consuming and soaking in the sunshine for Vitamin D may help you to boost immunity most easily and economically. In case you’re unable to make your kid sit in the sun due to school or work, you may consider fortified foods such as milk, yoghurt, orange juice, and non-dairy milk substitutes like soy or almond milk, which is believed to give between 5% and 25% of the daily required intake.
Dr. Siddharth Gupta, MD
A healthy gut forms the foundation for a sturdy immune system. Probiotics play a big part in maintaining this defense.
Most of our immune system, about 70%, is found in our gut. So, a healthy gut means a well-working immune system. It bars harmful pathogens from getting into the bloodstream and encourages the growth of beneficial bacteria.
Probiotics are good bacteria that balance the gut flora. They aid in digesting and soaking up nutrients. By fostering a healthy gut setting, probiotics back the work of the immune system in finding and killing harmful pathogens.
To maximize the benefits of yogurt for your child, it’s key to pick the right option.
Flavored yogurts may entice the palate with their extra sweetness. But they often carry high sugar levels. To skip extra sugar, go for plain yogurt. If needed, you can add natural sweeteners, like honey or fruit.
Making yogurt at home lets you control the ingredients better. This ensures your child gets the probiotics and nutrients without added sugars and preservatives in many store-bought options.
Citrus fruits are famous for their high vitamin C content, and can prove to be the ideal choice for boosting your child’s immune system.
Vitamin C is a critical nutrient for immune health. Vitamin C ramps up the production of white blood cells which guard our body from infections. It also assists these cells in functioning better, enabling them to respond more efficiently to pathogens. As an antioxidant, vitamin C protects cells from damage caused by free radicals. This, in turn, reduces inflammation and backs overall immune function.
Even while your children may obtain most of their vitamin D via exposure to sunlight, the intake may reduce in the winter and during the academic year. In my opinion, these times you may increase the intake of mushrooms, or fortified foods such as milk, yoghurt, orange juice, or soy milk which can provide around 5-25% of the daily recommended dose of vitamin D.
Dr. Siddharth Gupta, B.A.M.S, M.D
Offering your kid various citrus fruits can provide a mix of nutrients and tastes. This keeps their immune system at its best.
Oranges are a popular citrus fruit among kids because they are juicy and sweet. They are rich in vitamin C, fiber, and potassium, making them a great choice for immune health.
Lemons are versatile citrus fruits. They can add an exciting twist to your child’s food and drinks. Lemons are full of vitamin C and antioxidants which offer immune-boosting benefits.
Grapefruits are another vitamin C-rich citrus fruit. They offer sweet and tart flavors. Plus, they contain other key nutrients like fiber, potassium, and vitamin A.
Minimising stress and anxiety is another strategy to help children become healthier.
Dr. Rajeev Singh, BAMS
Sources of stress and anxiety may be addressed with the aid of deep breathing, meditation, and counselling. In my opinion, have a conversation with your children about how the two of you can work together to lessen any bad emotions they might be experiencing during these difficult times.
Leafy greens offer a host of nutrients that back immune health in various ways.
Leafy greens are packed with essential vitamins like vitamin A, C, and K and minerals like iron, calcium, and magnesium that strengthen the immune system. They also contain antioxidants and phytonutrients. These aid in protecting immune cells from damage and encourage their proper function.
Include diverse leafy greens in your child’s diet. This ensures they get a broad range of nutrients for perfect immune health.
Spinach is a mild-tasting and versatile leafy green. It is rich in vitamins A, C, and K. Plus, it includes key minerals like iron, calcium, and magnesium.
Often hailed as a superfood, kale is a nutrient-dense leafy green. It provides ample amounts of vitamins A, C, and K, besides antioxidants and fiber.
Collard greens supply many nutrients similar to spinach and kale. They include vitamins A, C, and K, folate, calcium, and manganese.
Broccoli is a powerhouse of nutrition, offering a range of vitamins, minerals, and antioxidants that back immune health. It is high in vitamin C, vitamin K, and folic acid. All are vital for immune function.
In my opinion, other than food, a lot more can help keep the kids healthy all year long. Researchers claim that we need to develop healthy sleeping patterns in them. Sleeping well is essential. Our bodies relax, rejuvenate, and heal when we sleep. It’s crucial to maintaining the optimal possible functioning of our immune systems.
Dr. Rajeev Singh, BAMS
Sweet potatoes are a tasty choice that is also a great source of beta-carotene. It plays a big part in immune health.
Beta-carotene is a key nutrient for a sturdy immune system. Mainly, it turns into vitamin A within the body.
Beta-carotene acts as a precursor to vitamin A. This means that it is converted into vitamin A in our bodies. Vitamin A is crucial in maintaining the health of the skin and mucous membranes. These guard us against pathogens as the first line of defense.
Alongside its conversion into vitamin A, beta-carotene works as an antioxidant. It protects immune cells from damage and backs general immune function.
Besides sweet potatoes, other foods like carrots and squash offer plenty of beta-carotene too.
Carrots are another source of beta-carotene. They support your kid’s immune system. Plus, they provide other vital nutrients like vitamin K and potassium.
Squash, including both summer and winter types, provides beta-carotene in heaps. Alongside it, nutrients like vitamin C, fiber, and potassium also nourish your child’s immune system.
Nuts and seeds provide healthy fats and a broad array of nutrients. These are key to supporting a healthy immune system.
Healthy fats in nuts and seeds, such as omega-3 and omega-6 fatty acids, are key for immune cell health and work. Also, nuts and seeds provide vital vitamins and minerals. These include vitamins E and B6, zinc, copper, and selenium. These nutrients work together to create a strong immune system. They boost immune cell function and offer antioxidant protection.
There are various types of nuts and seeds that can form part of your child’s diet for immune support.
Almonds are loaded with healthy fats, vitamin E, and manganese. These play a big part in improving immune function and providing antioxidant support.
Walnuts carry omega-3 fatty acids and other nutrients like vitamin E and selenium. They back immune cell function, cut down inflammation, and shield against oxidative stress.
Chia seeds are a rich source of nutrients. They include omega-3 fatty acids, fiber, protein, and antioxidants. They promote immune health by helping cells work as they should and reducing inflammation.
Pumpkin seeds provide zinc in plenty, a mineral vital for the correct operation of the immune system. They also offer healthy fats, antioxidants, and other important nutrients.
Lean proteins are key to the growth and upkeep of a strong immune system.
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Amino acids, the building blocks of proteins, are fundamental for the correct operation of the immune system. They are required to create antibodies and immune cells. This backs the body’s defense against pathogens. Lean proteins – including chicken, turkey, fish, and plant-based proteins – are an outstanding source of essential amino acids. These boost the growth and strengthen immunity.
To make the most of lean proteins for boosting immunity, you may include a mix of sources in your kid’s diet.
Chicken is flexible and easy to digest. It’s a top source of high-quality protein that offers essential amino acids for immune health.
Turkey is another lean protein choice. It is rich in essential amino acids and nutrients like vitamin B6 and niacin. All these are vital for immune function.
Fish, such as salmon, mackerel, and tuna, are a fantastic source of omega-3 fatty acids and high-quality protein. This supports immune health. They also provide key vitamins and minerals like vitamin D and selenium.
Plant-based proteins like beans, lentils, chickpeas, and tofu provide protein, fiber, and essential nutrients for immune health. They also offer key plant elements like antioxidants and phytonutrients.
Apart from the immune-boosting foods listed above, a few other foods have been found to back immune health.
Garlic is believed to be rich in potent compounds that show antimicrobial and immune-boosting properties. Adding garlic to your kid’s diet may aid in supporting their overall immune health.
Ginger is known for its anti-inflammation and antioxidant features. These can help support immune function and guard against illnesses.
Turmeric, a widely used spice in traditional medicine, has a compound called curcumin. It has potent anti-inflammation and antioxidant properties. Including turmeric in your kid’s meals can potentially support their immune health.
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Supporting your child’s immune health through nutrition is more than just adding immune-boosting foods. Here are some tips to mull over:
Encourage your kid to eat a balanced diet. It should include a mix of fruits, veggies, lean proteins, whole grains, and healthy fats. This guarantees they get the needed nutrients to back their immune system.
Make healthy meals fun and engaging. Present foods in fun shapes, colors, and textures. Be creative with your menu planning and invite your kid to take part in prepping. This makes eating nutritious foods more interesting.
Include immune-boosting foods regularly in your kid’s meals and snacks. This maximizes the benefits. Add foods like berries, yogurt, nuts, and spinach to breakfast dishes, lunchbox items, and dinner recipes.
However, if you feel your child has infections very frequently, its best to discuss with a healthcare provider to rule out any underlying medical conditions that may be causing a weakened immunity.
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By adding a variety of immunity-boosting foods in your child’s diet, you can help support their immune health and general well-being. From antioxidant-rich berries and nutrient-heavy leafy greens to omega-3-filled nuts and seeds, these foods work together to potentially strengthen your child’s immune system and shield them from illness.
A balanced diet is key to supporting immune health. So, focus on giving your kid a diverse range of nutritious foods daily. With the right food, they can build a strong immune system and stay in good health. But, in case you feel that an underlying medical condition could be hampering your child’s immunity, always consult a healthcare provider and be at peace.
Foods that lift immunity in kids include berries, yogurt, citrus fruits, leafy greens, sweet potatoes, nuts and seeds, lean protein, dark leafy green vegetables, garlic, ginger, and turmeric.
Encourage your kid to eat a diet rich in immune-boosting foods. Pair it with good sleep habits, regular physical activity, and proper hygiene habits to improve their immune system.
No food provides “instant immunity.” However, add a mix of immune-boosting foods to your kid’s diet, like vitamin C-rich citrus fruits, zinc-loaded almonds, and yogurt with probiotics. This backs their overall immune health.
Three foods that prop up the immune system are blueberries (filled with antioxidants), yogurt (packed with probiotics), and sweet potatoes (high in beta-carotene). It’s key to include various immune-boosting foods in your child’s diet to back a strong immune system.
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