15 Best Immunity Boosting Foods For Kids

Children are balls of energy, and children also are the first to get every cold and cough and flu bug going round the school bus or jungle gym. Add to runny noses and surprise fevers the need to be kept healthy, and it is like a full-time job. Of course medicines will help them when they are feeling unwell but what they put into their mouth day to day contributes a lot more. The good news? Immunity boosting foods for kids don’t have to be boring or bitter; there are plenty of tasty, wholesome picks that even the fussiest eaters won’t turn their noses up at. To make life a little easier, we’ve pulled together a list of fifteen foods that can give their immune system the support it needs.

Why Immunity Matters in Growing Kids?

Children have a lot of energy and they are constantly moving, walking, and exploring something new each and every day. However all the fun means there is no end to germs, infections and the seasonal bugs that seem to travel like wildfire. Their immune systems are still under construction and thus they most likely to contract a cold, cough or stomach bug in comparison to adults. I know just how crucial good immunity is in young growing kids to ward off common infections, recover faster and be back and doing everything they love without missing a day to the illness.

Best Immunity Boosting Foods For Kids

These fifteen immunity-boosting foods for kids are simple daily choices that support their natural defences and keep them protected through their growing years.

1. Whole Grains and Pulses – Everyday Fuel for Immunity

Whole grains and pulses make a strong gut one of the best defences against infections. They contain copious amounts of fibre, iron, B vitamins, as well as plant protein to give your kid a boost of energy and keep their bowel movement regular, which is linked to stronger immunity altogether. What is most interesting about it is that? They are foods that we eat everyday. Just imagine khichdi (warm), bowl of dal, simple soups, or even pulses- filled parathas that children wouldn t mind eating.

2. Yoghurt – Good Bacteria That Guard

How much do you know about the fact that the gut carries nearly 70 percent of our immune system? Not only is yoghurt probiotic-rich and thus capable of ensuring the continued existence of that army in the gut, meaning fewer colds, coughs, and stomach infections, but the very probiotics contained in yoghurt potentially prevent stomach upsets as well. It is also an excellent growth source of protein and calcium. Kids love it when it’s fun, blend it into smoothies, layer it with fruits for a yoghurt bowl, freeze it into popsicles, or keep it simple with flavoured lassi.

3. Berries (and Amla) – Vitamin C and Antioxidant Boost

Berries have tons of antioxidants and Vitamin C, both of which essentially act as superheroes to the immune system of your child. Blueberries, strawberry, raspberries and our own self-made Indian gooseberry (amla) all play an anti-infection role without compromising on the health and strength of the cells. Children can hardly refuse berries; use them in form of fruit salads or fresh juices, sweet smoothies made in a blender, or packed as their very own jams and popsicles.

4. Citrus Fruits – Infection Fighters

When it comes to colds and flu Vitamin C is the best friend and citrus fruits will provide it in spades. Oranges, sweet limes, tangerines and lemons will all make the kids resistant to the seasonal bugs and will keep them refreshed and hydrated. How do I get them in the easiest way? Fresh wedges in the lunchbox, a glass of juice, or citrus popsicles that feel like a treat.

5. Green Vegetables – Iron and Vitamin Shield

Spinach, kale, and broccoli are all greens that contain iron, folate, calcium, vitamins A, C, and K to boost infection-fighting cells of the body. Greens, of course, are a battle at the dinner table, but there are sneaky tricks to win over. They can be mixed into pasta sauce, rolled into a paratha, thrown into a stir-fry, or you can make a light soup that will seem pleasingly unhealthy.

6. Nuts – Tiny Immunity Warriors

A few nuts do much. Almonds, cashew nuts and walnuts are mini packets of Vitamin E, antioxidant, good fat that immunizes children against constant sneezes and the coughs. They are also ideal as snacks. Roast, put in a blender to make nut butter to put on toast, blend to make milkshakes, or add to cereals.

7. Seeds – Zinc and Mineral Power

They are small, but full of zinc, magnesium, protein, omega-3s contributing to strong immunity. Pumpkin, sunflower, flax and chia seeds can be snuck into a child diet in the form of yoghurt sprinkles, smoothies, bars, or as laddoos which taste like dessert.

8. Garlic and Ginger – Natural Germ Fighters

Garlic and ginger have been used for centuries to keep infections away, and for good reason. Garlic’s allicin fights bacteria and viruses, while ginger soothes inflammation and clears the airways. The best part? They blend right into daily meals, garlic in dals and soups, ginger in curries, teas, or even little honey-ginger candies kids can nibble on.

9. Sweet Potatoes – Vitamins A Defence

The sweet potato tastes sweet naturally, which is why the food is kid-friendly and has massive health advantages. They are abundant sources of beta-carotene which is converted to Vitamin A necessary to have a robust immunity and healthy skin. Prepare them to serve as fries that are baked, as creamy mash or as an addition to soups and stews. They are simple, satiating and satisfying.

10. Turmeric – The Golden Immunity Spice

The spice that all parents swear by is turmeric. Its curcumin compound fends off infections and inflammation. Only a pinch daily is sufficient to make a change. Mix it into dals, curries or soups, or stick to classic with a warm golden milk at bedtime.

11. Cinnamon – Warming defence

This aromatic spice has more than flavour to it, it is also packed with antioxidants and natural germ-resistant compounds. And, it food tastes better without sugar. Sprinkle on porridge, mix in smoothies, stir into milk or bake into cookies that kids will eat without protest.

12. Lean Meat and Fish- Power of the Protein and Omega-3s

The immune system is made up of protein and there is abundant supply of it by using lean meat such as chicken and turkey. Throw in some fish such as salmon or tuna and you get omega-3 fatty acids as well which decrease inflammation and enhance defences. Turn them into grilled fillets, mild curries or cutlets, but dishes that kids can enjoy which do not taste like health food.

13. Eggs – Protein and Zinc Combo

Eggs are small nutrient packets including protein, zinc, and Vitamin D; all of which are required in fighting infections and also help growth. The most exciting is the versatility of it. Slip them to your table boiled, in scrambles, in omeletts, cooked in pancakes, or in muffins, according to the manner in which your child prefers to eat them.

14. Carrots – Beta-Carotene Boost

Carrots are loaded with beta-carotene, which helps the body make more white blood cells, the real soldiers of immunity. They also keep eyes and skin healthy. Kids can munch them raw as crunchy sticks, sip them as fresh juice, or slurp them in soups and sabzis.

15. Jaggery – Sweet Immunity Support

As opposed to regular sugar, jaggery is rich in iron, mineral, and antioxidants, to enhance immunity and digestion. It is the guilt-less method of quenching a sweet tooth. Replace the candies with jaggery chikkis, laddoos or take some small amount and dip it in some warm milk as a sweet yet nutritious snack.

Check out: Millet Snacks for Kids

Final Words

Ultimately, children do not require fancy diets or miraculous solutions, simply a balanced combination of healthy ingredients which have the potential of combating assaults in the background unobtrusively. These 15 immunity boosting foods can easily be incorporated into the regular diet, kids find them delicious and these foods are potent in keeping kids healthy throughout their development. It is not the number of carbohydrates carbs you consume but rather consistency and ensuring such foods find their way to lunchboxes, family dinners or even snacks. Together with adequate sleep, lots of playing, and love, these basic decisions can serve a long way in ensuring that your child develops solid immunity right through their life.

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