15 Immunity-Boosting Foods for Kids

Last Updated on November 18, 2022 by ClassMonitor

Are you worried about your child falling sick frequently? Here’s a list of 16 foods that enhance the immune system in children naturally and easily. Kids get sick frequently and this is among the top worries of parents. The biggest reason is that their immunity is low, which can be due to a variety of factors, the most common one being their diet.


Yogurt is one of the most important food items that help in building immunity. It makes us strong and has great potential as a protective, anti-infection agent. Increasing the yogurt consumption might help in increasing one’s resistance to immune-related diseases such as infections. This healthy food is packed with calcium and several other nutrients that help maintain strong and healthy bones. Yogurt may help your kid feel fuller too.


Almonds and walnuts have healthy omega-3 fatty acids that help your body fight illness. One small study found omega-3s cut the number of respiratory infections in children. You can just sprinkle walnuts in a snack of cereal. Make sure you don’t overdose on these dry fruits.


Green vegetables such as cauliflower, cabbage, spinach, broccoli, parsley, kale, lettuce, and especially green leafy green vegetables help in preventing and fighting against infections. These leafy vegetables are loaded with nutrients and micronutrients such as Vitamins A, C & K, calcium, iron, magnesium, potassium, etc. They are rich in antioxidants like beta carotene and other carotenoids which are essential for a healthy immune system.


Roots and vegetables like sweet potatoes, carrots, beetroots, yam, and potatoes are immune strengthening and work specific to the respiratory system. Since they are grown underground they absorb the wide amount of nutrients from the soil. These are particularly rich in soluble and insoluble fiber which helps to build the gut health. Root vegetables are considerably rich in vitamins, minerals, and fiber which help in building the immune system.


Apricots are known for their anti-inflammatory properties. The anti-oxidants which are present in apricots help in boosting the immune system and helps the body resist common diseases. They contain Vitamin A, Vitamin C, potassium and lots of dietary fiber.


Citrus fruits like oranges, guavas, and limes, have a good amount of Vitamin C which helps boost immunity and antioxidants. Besides this, citrus fruits also help the body to absorb the nutrients like iron and support the immune system to grow strong.


Proteins from animal sources contain ample amounts of all the essential amino acids and are a must for immune cells. They are found in poultry, cheese, fish, eggs, and milk. Vegetarians can get proteins in grains and legumes like soybeans, rajma, chickpeas, etc.


Pulses and lentils are rich in protein, fiber, folate, iron, calcium, magnesium, zinc and potassium. These are one of the easiest products to get protein, which is essential for all body systems including the immune system. Lentils also contain phytochemicals, plant compounds that help fight against chronic illnesses.


The sulphur compounds present in onion and garlic is said to prevent cancer. The active compounds in garlic are Anicillin, flavonoid which can help prevent seasonal illness.


Green peas are rich in heart-healthy nutrients like Vitamins A, B1, B6 and C. They are also rich in antioxidants like carotenoids flavonoids, phenolic acids, and polyphenols which help in improving immunity. They are also an excellent source of protein; there are 8 g of protein in one cup of peas.


Nuts should be your go-to food if you want to give your child a handful of something to munch at odd hours. They contain a lot of proteins, minerals, and vitamins and they are also rich in antioxidants such as omega fatty acids, zinc, and Vitamin E. Make your kids try all variants–, pistachios, raisins, dates, dried figs, etc. You can also include dry fruits in garnishing home-cooked sweets, chocolates, or bars (chikki). This is a great way to build your child’s immune power!


The list of superfoods is incomplete without berries, and they’re heroes when it comes to increasing immunity. Berries include blackberries, strawberries, raspberries, blueberries, and cranberries. Berries are very rich in antioxidants like phytochemicals and flavonoids, which help boost the immune system and fight inflammation as well.


Sprouts are considered as the best food that children can have to help them have a healthy growth and also to boost immunity. The nutrition in sprouts is 30 times much more than the cooked food. They are natural and full of nutrients. Also, these are the cheapest and most convenient form of healthy food.


Turmeric is one of the most effective medicines cum nutritional supplements available in your kitchen. It’s a wonder spice that has been used for generations to improve health. Turmeric contains curcumin, which provides it with antimicrobial, antioxidant and anti-inflammatory properties. To know whether your baby can have turmeric, check out our post on When to give spices to your baby.


Honey is known for its antioxidant and antibacterial properties which makes it a one-stop solution for many health woes, including low immunity. Honey helps in improving gut health, and the antioxidants present in honey help in removing the free radicals from the body which cause serious illnesses.


Along with this make sure your little one gets enough sleep. Proper rest is needed for the repair and growth of cells and is also important for developing a healthy immune system.
Keep the child away from stress and anxiety since all these lowers immunity. Also, make sure that your kids do enough physical activity and spend at least some time outdoors every day.
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