Children are often prone to diseases during damp and fluctuating weather. To keep our little ones safe throughout the year, you may want to introduce some healthy practices in their food habit.
While they may not work as an absolute shield against all diseases, they will maximize your child’s immunity and keep them energetic.
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We have compiled a list of the best immunity boosting foods for kids. Find out all about their benefits.
7 Best Immunity Boosting Foods for Kids
1. Fruits
Berry and citrus fruits are high in vitamin C, which are wonderful immune boosters as they promote the production of white blood cells (source).
White blood cells are like the army that works on the front line to save our bodies from viruses and bacteria.
Most kids will enjoy sweet berry fruits and sweet citrus fruits such as clementine and mandarin oranges without any problems. Other citrus fruits, such as lemon and grapefruit, can taste sour.
We recommend that you eat the whole fruit with all of its healthy fibers rather than drink its juice. So adding sour-tasting citrus fruits into smoothies mixed with other sweet fruits and vegetables is a great way to encourage your kids to consume them.
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2. Lean meats
You might be tempted to throw away leftover meat from lunch and not consider them as a snack item, but they actually make an excellent ingredient for boosting your kid’s immunity.
They are an excellent source of protein and can be linked with tackling obesity and cardiovascular diseases. And the best part is that they have fewer calories and low fat. Kids actually love meat so you will have no trouble getting them to finish their plate.
Lean meat includes chicken, turkey, beef sirloin, pork tenderloin, and such. You can top it off with some lettuce and prepare a healthy snack for your loved ones while also promoting their immunity system.
3. Dry fruits
Children may be reluctant to eat vegetables and fruits, but most kids enjoy chewing on dry fruits at snack time. You can even make an interesting mix of dry fruits for them and keep it on top of their desks.
Walnuts, cashews, almonds, dates are especially beneficial for your kids’ immunity. They are rich in essential vitamins and minerals that help build immunity in your kids.
Moreover, they contain a significant amount of protein which keeps them active and energetic throughout the day.
You can throw some apricots in there as well as they are highly beneficial for healthy eyes. Raisins can promote healthy digestion and metabolism.
4. Colorful Vegetables
Getting kids to eat their greens can be a challenge, but colorful vegetables such as sweet potatoes, carrot, and bell peppers are naturally sweet so you should not have too much trouble getting your kids to eat them every once in a while.
These brightly-colored vegetables are rich in vitamin A, which promotes healthy vision and has anti-inflammatory and immune-enhancing properties (source).
You can sneak carrots and bell peppers into smoothies with sweet fruits and spinach or kale if necessary.
Most kids will enjoy plain baked sweet potatoes, which also promote gut health as they are rich in fiber and antioxidants (source). A healthy gut promotes healthy immune responses.
5. Healthy fats
Not all fats are harmful. There are some fats that do not increase cholesterol or put your heart at risk. Healthy fats have proved to enhance immunity in children.
Healthy omega 3 fatty acids not only help prevent disease by reducing inflammation, but it can also enhance white blood cell activity and aid immune responses against foreign pathogens (source).
The long list of healthy fats includes salmon, avocado, peanut butter, nuts, sesame, flaxseed, chia seeds, olive oil, and cheeses. Kids will eat what’s delicious, and most kids enjoy these healthy fats.
As you prepare your weekly meal plans, be sure to keep them at the top of the list as healthy fats have a significant influence on developing your kids’ immunity.
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6. Probiotics
Over 70% of our immune system resides in our gut. Our gut houses trillions of live bacteria that live in your digestive tract.
Probiotics are the “good” bacteria that are either the same as or very similar to the bacteria that are already living in our bodies.
Our physical health can be greatly affected by the number and composition of the “good” and “bad” bacteria in our gut.
There are a number of excellent food sources of probiotics you can add to your kids’ diets, such as kefir, yogurts, miso, pickles, and some cheeses such as Gouda, mozzarella, cheddar, and cottage cheese.
Milk-based yogurts, kefirs, and cheeses are not only great sources of probiotics, but they are also great sources of protein.
Protein essentially builds and repairs body tissues and cells that tackle the bacterial or viral infection (source). So protein intake is essential to keep your kid’s immunity in check.
One ounce of cheese contains 7 grams of protein, and we all know how much kids enjoy the taste of cheese!
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7. Whole grains
Whole grains include oats, brown rice, wheat, buckwheat, millet, and such. They make an ideal breakfast.
You can serve your kids some white oat mixed with milk for breakfast, and it will keep them energetic throughout the day.
Whole grains are known to be one of the best sources of energy in the world. They are packed with nutrients and fiber that help boost immunity in children.
Additionally, they have wonderful long term benefits like longevity, healthy metabolic rate, lowered risk of heart diseases or colon cancer, and so much more (source, source, source).
Introducing these healthy foods in your kid’s diet can help them learn to make better nutrition decisions as they grow, and also prepare them to fight diseases better and recover sooner.
We hope that our list of the best immunity boosting foods for kids has given you ideas for a healthier weekly food plan moving forward.
