8 Immunity-Boosting Foods For Kids.
I can’t promise you that you can totally shield your kids from getting sick. But you can build up your children’s immune systems with nutrient-dense foods. Certain foods have the exact nutrients that can help your kids’ immune systems be as strong as possible, so when they are exposed to the inevitable germs, they are ready to fight.
As we all know the present time is a very crucial time for children. Children with their developing immunity system are especially prone to catching Covid-19 (or coronavirus) such infections in this weather."During the monsoon season, your immunity goes down as the microorganisms have sufficient moisture to grow, and therefore, you become more susceptible to diseases. Since children are more carefree and like to stay mostly outdoors, they are definitely more vulnerable to infections and health issues. To keep them healthy, powerful antioxidants are needed which are rich in vitamin C. Staying hydrated at all times, eating green leafy vegetables, and loading up nuts and seeds daily are some preventive measures. Parents must exercise extra care for children during the monsoon season. She suggests, "
You must be ensured that you keep them away from all processed and fast food items and the worst health enemy - white sugar. Stay clear of white flour, it affects the health and immunity of your child in way more ways than you think.
This is the list of some food items and supplements which you want to serve your kids all year long so they are constantly building their immune systems.
1. Turmeric.
Turmeric is a great immunity-boosting spice that should be included in your daily diet. Nutritionist Prashant Sharma explains, "Turmeric's active component 'curcumin' makes it a powerful antioxidant.
Ideas for Eating:
A pinch of turmeric in a glass of lukewarm water first thing in the morning especially in this season can work well to build stronger immunity.
Add a pinch of turmeric to milk and give it to them before bedtime. Adding some saffron (Kesar) will further enhance the healing properties of the milk."
2. Almonds.
Almonds are packed with vitamin E and manganese, a strong immune-boosting duo that both enhance natural killer cell activity.
Ideas for Eating:
kids love to eat almonds by themselves as a snack, but there are a lot of different ways to incorporate them into your kids’ diets.
3. Berries.
Berries are full of antioxidants, which help your body fight oxidative stress caused by free radicals. This helps keep our immune system fighting! There are many different berries you should try to include in your children’s diet: strawberries, blueberries, raspberries, cranberries, and blackberries, to name a few. Don’t worry; when berries aren’t in season frozen berries are just as nutritious.
Ideas for Eating:
Your kids will be sure to love this Triple Berry Baked Oatmeal (pictured above). More great ways to eat berries include this Berries N Cream Chia Pudding or these Frozen Yogurt Raspberries.
4. Yogurt.
The probiotics in yogurt stimulate your immune system. Just be sure you are using a low-sugar or no-added-sugar yogurt, as sugar has the opposite effect on our immune systems!
Ideas for Eating:
For a lower-sugar yogurt, try mixing plain yogurt with a small amount of maple syrup and vanilla extract. My kids love this and it has much lower sugar than the vanilla yogurt you buy in stores. For a fun treat, try this Healthy Instant Strawberry Banana Frozen Yogurt (pictured above). If your kids love to dip their veggies, try this Yogurt Ranch Dip, too!
5. Salmon.
Salmon is rich in omega-3 fats. Not only are these fats essential for developing brains, but they also reduce inflammation, which increases airflow and protects the lungs from colds and respiratory infections. The latest research also indicates that these fatty acids may boost your immune system by enhancing the function of immune cells.
Ideas for Eating:
My daughter’s favorite way to eat salmon is Salmon Cakes or Nuggets (pictured above). Kids seem to love salmon with a sweet twist, like this Maple Apple Caramelized Salmon. These Salmon Melts are also great because they make a fast and easy lunch.
6. Eggs.
Research has shown that when a person is low in vitamin D, they are more susceptible to illness. Eggs are one of the only foods with naturally occurring vitamin D. They also include a number of other immune-boosting nutrients, such as B vitamins and selenium.
Ideas for Eating:
Hard-boiled eggs make an easy and quick lunch or snack, which both of my kids like. Breakfast Egg Cups (pictured above) are a great make-ahead breakfast. For something different, try this Breakfast of Macaroni and Cheese with eggs!
7. Broccoli.
It’s no secret that broccoli is a nutritional powerhouse. It’s got a number of immune system boosters, including vitamins C, A, and E, and a number of antioxidants.
Ideas for Eating:
Broccoli is most nutritious when it’s raw, so if your kids won’t eat it alone, have them try it with their favorite dip. These Cheesy Broccoli Bites (pictured above) are sure to be a hit or try these Broccoli Poppers.
8. Spinach.
Spinach is full of many of the vitamins and minerals that boost our immune systems. It has vitamins A, E, C, and K, folate, manganese, zinc, selenium, and iron. All of these nutrients work in different ways to enhance immune system function. Spinach gives you a great bang for its buck!
Ideas for Eating:
Spinach is a mild green that works well in smoothies. Check out this template for the perfect green smoothie. These spinach nuggets (pictured above) are another way to get your kids to eat greens!
9. Oats.
Oats contain beta-glucans, a component of fiber that activates killer cells. These are the cells that fight bacteria, viruses, and other intruders in our bodies.
Ideas for Eating: Add oats to your kids’ diet by serving them Apple and Almond Butter Overnight Oats (pictured above). You can also try these Blueberry Oat Breakfast Bars, Berry Coconut Steel Cut Oats, or Apple Cinnamon Baked Oatmeal Cups.
Variety is key in keeping our immune systems strong as many different nutrients work to strengthen our immunity. These are top foods for keeping your kids’ immune systems strong. I hope these ideas help you find ways to include these immune system-boosting foods for kids in their diets as much as possible!
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