Do your children create tantrums while eating their food? Are you worried that they might not be getting enough nutrition? Little children are fussy eaters, and it is difficult to make them eat nutritious foods. With the ever-changing weather, their immunity gets compromised if they don’t eat nutritious food. This article explores how to boost the immune system of children.
Top 10 Immune-Boosting Foods For Children
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Berries
When you think about children, they get attracted to colourful things. Berries come in several colours, are tasty and filled with antioxidants. They help prevent the formation of free radicals, which are responsible for cellular damage. Berries like strawberries, blueberries, cranberries and raspberries are nutritious, and you can give them to children as fruit salads, smoothies, milkshakes, and custards. You can also take some help from them to make cooking educational and fun for the children.
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Citrus Fruits
Other varieties of fruits are colourful and nutritious, such as citrus fruits like lemons, oranges, grapefruits, and limes. They contain vitamin C, which strengthens the immune system, and they have a good amount of Vitamin B, phosphorus, magnesium, potassium and antioxidants. Additionally, citrus fruits are a source of fibre and folates, enhancing iron absorption from plant-based foods.
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Dry Fruits & Seeds
Dry fruits and seeds are crunchy things which your little ones can chew on, and dry fruits like almonds, walnuts, cashews, and hazelnuts and seeds like pumpkin, flax and sunflower seeds contain Vitamin E, protein, healthy fats, fibre, omega-3 fatty acids, vitamins, and minerals. You can powder the almonds and mix them in your child’s milk or create chocolate, dry fruits, and seeds granola bars to eat when they feel like eating something sweet.
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Red Bell Peppers
Did you know that there are three kinds of bell peppers? Yes, bell peppers come in green, yellow, and red colour. Bell peppers are also a source of Vitamin C, which boost children’s immune systems, and contain beta-carotene, which further changes into Vitamin A. This vitamin keeps the skin and mucous membranes healthy. If you want your child to eat bell peppers, include them in pasta and pizzas to make them look colourful, and the kids will quickly eat them.
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Green Leafy Vegetables
These are the most nutritious vegetables that the kids hate with a vengeance. These vegetables contain Vitamin C, A, & K, calcium, iron, magnesium and potassium. They are also a source of antioxidants that enhance the immune system. If you have trouble making your kids eat them, you can include vegetables, especially kale or broccoli, in omelettes, pizzas, or pasta.
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Yoghurt
It is one of the best food items to boost a child’s immune system. Yoghurt contains probiotics, also known as good bacteria, that help improve digestion and help the body fight sickness by improving the body’s immunity. You can make several things like frozen yoghurt with fruits, yoghurt chia pudding, and smoothies incorporating yoghurt.
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Turmeric
Turmeric is also known as the golden yellow spice and has anti-inflammatory properties. It contains curcumin, known for its antioxidants, antimicrobial and anti-inflammatory properties. You can mix a teaspoon of turmeric into a glass of milk and give it to your child to improve their body’s immunity.
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Meat & Fish
If you are a vegetarian, you can look for other protein sources for your kid. However, non-vegetarian people can include meat, fish, seafood and chicken in their children’s diet. Protein found in these food items helps boost the creation of white blood cells that fight any infection in the body. They also supply Vitamin B, Zinc, Iron, and Omega-3 fatty acids to the body.
Also Read: 10 Simple Home Remedies For Indigestion
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Legumes
As mentioned above, for people who are vegetarians, legumes are a source of protein for their kids. Kidney beans, chickpeas, and lentils contain fibre, vitamins, minerals, and folates, which are responsible for creating new immune cells. It is not necessary that only vegetarians can eat them, non-vegetarians can consume them too.
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Sweet Potato
This food item is especially beneficial for small kids. Sweet Potato contains vitamins and minerals, such as Vitamin A, which has antioxidants to protect the body from cell damage and help body organs to work efficiently, maintain bone health and support healthy vision. Sweet potato also contains Vitamin B6, optimal for brain development and Vitamin C to improve iron absorption, and contains potassium and fibre.
In Conclusion
In their growing stages, children require a lot of nutrition. These top ten immune-boosting foods for children make them strong and healthy from the inside.
