30 Superfoods That Will Boost Your Child’s Immunity

We must have all noticed how quickly children start mimicking the words and actions of their surroundings. Have you ever wondered how and why this happens?

This is because children are born with billions of neurons, ready to form active neural connections. This implies their brain begins to develop even before they start crawling or walking! All this is owed to the healthy, nutritious diet consumed during pregnancy.

However, these superfoods for children require consistency even after their birth for their essential growth and development. For example, zinc promotes good skin health, vitamin C catalyzes iron absorption in the body, etc.

This blog covers all such immunity-boosting foods for the kids’ healthy growth and development, thus assisting Indian mothers. However, always consult a healthcare provider for more personalized guidance.

Top 30 Immunity-Boosting Foods For Kids

The human body requires nutrition to boost immunity and maintain a healthy WBC count. This is important for timely immune responses against unwanted pathogens entering the body.

For example, the normal range of WBC count in adults is around 4,000 to 11,000 per microliter (mm³) of blood. In the case of infants, it is between 6200 and 17000 per microliter (mm³) of blood for them to assist with their changing environment.

This also compels the caregivers to pay extra attention to healthy food for their children.

Let us now understand various essential superfoods for kids, along with the reason for their importance.

I. Dairy And Probiotics: The Gut-Health Enhancer

Humans have almost 500 different good bacteria, also known as gut flora, in our digestive system. Probiotics help speed up the digestion process by interacting with gut flora.

Children after birth are exposed to various good and bad bacteria, viruses, and other contaminants. However, good bacteria and probiotics can help them adapt themselves to the new environment. It also helps prevent constipation and diarrhea in babies.

Fact: Children who consumed yogurt daily in their diet have been observed to have a 19% lower risk of catching colds and any other problems related to ENT.

Three of the best-known sources of probiotics include:

• Breastmilk: This is one of the primary sources of probiotics for children that helps them maintain good gut health naturally.

• Yogurt: It is fermented with particular bacterial cultures like Lactobacillus and Bifidobacterium to improve gut health, immune function, and lactose digestion. It has also been found to reduce stress and anxiety.

• Curd: This is a little thicker than yogurt and is made with live-culture bacteria. It is considered one of the best tonics for the prevention of diarrhea and also helps in enhancing calcium, protein, and various other antioxidants in the body.

II. Fruits Rich In Vitamin C: The Iron’s Best Buddy

Vitamins and minerals are important for the absorption of carbohydrates and fats by the body. However, they cannot be self-produced and require consumption.

Hence, it is necessary to take the right amount for the proper functioning of the overall immune system.

Vitamin C increases iron uptake in the body, thereby enhancing hemoglobin. This further enhances oxygen transportation and energy levels and also fosters healthy brain development.

Sources: Citrus fruits like oranges, grapefruits, lemons, etc.; amla; guava; papaya; and kiwi.

Furthermore, the papain compound in papaya triggers healthy digestion of proteins by the body, thus aiding in efficient nutrient absorption with good gut health.

Besides, the fruit kiwi is rich in potassium, folate, and vitamin K, which maintain body fluid, increase the production of RBCs, promote good muscle, brain, and heart health, and assist in blood clotting.

Benefits of consuming vitamin C

• Helps fight unwanted infections and speeds up healing.

• Promotes healthy sustenance of teeth and bones.

• Provides efficient growth, repair, and regeneration of essential body tissues.

• Protects against attack and damage by free radicals.

III. Vegetables Packed With Nutrients: The Nutrient-Powered Fuel

These comprise one of the best Indian diets for strong child immunity due to their richness in various essential nutrients.

a. Cruciferous Vegetables

They are a rich source of vitamins C and K and folate, which makes the skin healthier along with promoting RBC production and brain development and also facilitates blood clotting.

The sulfur compounds also make them anti-inflammatory, and thereby the risks of many chronic diseases like diabetes, respiratory disorders, heart disorders, etc., are minimized.

The presence of sulfur also aids in the cleansing of toxins in the body and, therefore, improves gut health.

Sources: Broccoli, Kale, Spinach, Cauliflower, And Cabbage.

b. Spinach

This is one of the best sources of iron to increase the production of hemoglobin, promote efficient oxygen transportation, and support brain development in children.

Spinach also consists of beta-carotene that enhances the production of vitamin A in the body. This further improves vision and also supports the growth and development of tissues and bones.

It also helps in good respiratory function and healthy brain development besides the presence of beta-carotene.

This antioxidant-rich veggie also prevents the buildup of free radicals in the body and prevents the occurrence of various chronic diseases.

c. Red Bell Peppers

Red bell peppers are known to contain more vitamin C even compared to citrus fruits.

These are famous for having wound and skin healing properties due to their collagen-building properties and vitamin C richness.

It also contains anti-inflammatory properties, which prevent bloating and indigestion, support healthy eye health, and also help in the prevention of various chronic diseases like diabetes, respiratory, etc.

d. Carrots

It is an excellent source of beta-carotene, and hence vitamin A rich, which promotes good eye, skin, and hair health, and also supports the growth and regeneration of soft tissues.

The presence of fiber in carrots also helps relieve constipation as it aids digestion.

IV. Protein Sources: The Muscle Fuel

Children need proteins for optimal growth of their muscles and tissues, cell repair, regeneration, good hormone production, and healthy skin, hair, and nails. It also helps in boosting sufficient energy in the children.

Some of the important sources of proteins include:

a. Lean Meat & Fish

This is one of the best sources of protein that helps enhance the white blood cells in the body. Also, the presence of zinc accelerates the healing process and assists in efficient cell division.

Iron present in these edibles helps in the healthy production of red blood cells that promote sufficient oxygen transportation throughout the body and also boost energy.

Also, its consumption provides vitamin B, which helps in the various cognitive and nervous system functions.

b. Eggs

All nine amino acids are present within them, hence, making it one of the richest Indian diets for strong child immunity.

Eggs are a rich source of protein, vitamins D, A, B12, selenium, healthy fats, and omega-3 fatty acids.

This further aids in proper muscle, tissue, and bone development and growth, as well as healthy cognitive and heart functions.

It helps in reducing inflammation hence aiding in digestion and prevention of chronic diseases.

c. Poultry

Rich in vitamin B6, it aids in maintaining hemoglobin in the body and proper production of new RBCs.

Further, it helps in the healthy digestion of proteins and fats, hence promoting the growth, repair, and development of tissues and muscles in a balanced way.

V. Other Immunity-Boosting Foods

 

VI. The Role Of Essential Nutrients

Let us now understand the exact functioning of the nutrients in our body for the caregivers to acknowledge their importance for their children.

Here is a poem for easy comprehension in one place.

Vitamin A supports a healthy vision,

Vitamin B6 promotes strong brain function. 

Vitamin C helps fight off infection. 

Vitamin D is for essential bone strength regulation. 

Vitamin E and antioxidants protect the cells from damage. 

Zinc helps heal wounds. 

With vitamins K and C triggering the blood clotting mechanism, 

Iron, copper, and vitamin B12 promote RBC production.

Magnesium helps regulate blood pressure for optimum body regulation, 

Folic acid is the tonic for strong cognitive function. 

Probiotics anchor gut health to aid digestive frustration. ,

These are the superfoods for kids. 

To assist their overall immunity protection!

VII. How To Include These Foods In Your Child's Diet

Children can be very choosy about their food habits, and it should be the responsibility of the caregivers to incorporate a nutritious diet for their kids.

According to a study, it takes almost 10-15 tries with different flavors for the children to adapt to their tastes. So, the first thing to incorporate by the caregivers is patience!

Now, let's discuss a few important tips to include healthy food for kids in their diet.

• You should make "Rainbow Parathas" for the kids, which consists of all nutritious vegetables like carrots, beetroot, spinach, etc.

• Cut them into various cute shapes that appeal to the kids to be encouraged to eat.

• Include the kids in the preparation of their meals. This would motivate them to eat what they have prepared.

• Make “Roti Pizza” by incorporating red bell peppers, tomatoes, and spinach sauce, with a dash of cheese to encourage the kids to eat. 

• Make homemade wheat pasta with a nutritious homemade sauce of spinach, cashews, peas, etc., and name it the "Green Land Pasta."

• Prepare laddoos by adding dry fruits and seeds like flaxseeds, chia seeds, sunflower seeds, dates, almonds, cashews, etc., and call them "Brain Powering Ladoos."

• Put all the healthy ingredients into a smoothie and call it the "Energy Boosting Drink."

• Add a touch of cute and colorful shapes in "Rainbow Fruit Salad" or fruit pudding.

Naming these nutritious dishes would always encourage the kids to consume them. This would also motivate them to follow a healthy diet in the future.

General Tip: Always try to mask the flavors that are unloved by your children with something complementary that they love.

VIII. Other Methods Of Boosting Immunity

Now, let's discuss some other important ways to boost immunity in children.

a. Sleep Schedule

Fact: Lack of sleep can cause various issues in children, ranging from speech and learning difficulties, grumpiness, and hyperactivity to even ADHD.

According to the American Academy of Sleep Medicine, the sleep guidelines include

 

b. Physical Activity

Fact: Children should indulge in at least 20-60 minutes of physical activity daily to boost their overall growth and development.

Benefits of physical activity 

• Boosts overall oxygen and blood transportation in the body.

• Improves flexibility and immunity to fight off unwanted pathogens.

• Helps to have a scheduled sleep cycle.

• Eases stress and anxiety.

• Promotes essential social, cognitive, motor, problem-solving, and other survival skills.

c. Stress Management

Fact: According to a study, between 2016 and 2020, there was an increase of 27% in the cases of depression among children.

Long-term stress can cause various blood pressure, mental health issues, and chronic diseases in children.

Tips for stress management in children 

• Encourage them to start journaling every day.

• Ensure mindful listening by spending at least 20 minutes with them daily to understand their feelings and channel their thoughts in the right direction.

• Encourage them to paint, draw, or engage in role plays to enhance their creativity and lighten their mood.

• Make a “worry box” and “gratitude box” for the children to drop any thoughts disturbing them and ensure to open it every day or at least once a week.

d. Vaccination

• Fact: No vaccine is 100% effective. However, children with no vaccination tend to get sick more frequently compared to the ones who have taken it.

Advantages of immunization in children

• Protects the children from harmful pathogens. The immunity in a child is still developing and thus children are more prone to infections.

• The side effects, like fever, body pain, etc., are very temporary, and their occurrence proves the effectiveness of the vaccine.

• It helps in providing long-term immunity, thus saving both time and money.

IX. When To Consult A Doctor

If you are constantly overthinking about “how to boost my child's immunity naturally,” then this blog can assist you with an essential guideline for boosting immunity in kids.

However, even after thoughtful consideration and nutritious diet incorporation for your little one, there might be instances or symptoms that you might notice for a weakened immunity.

During such times, it is always recommended to take professional guidance for a more customized health calibration for your kids.

Also Read:

1. 7 Super Foods For Kids During Winters

2. 5 Super Foods For Your Baby’s Health Suggested By R for Rabbit

3. Nourishing Your Baby with Right Nutrition for Growth in First 2 Years

4. Nutrition in Monsoon: Healthy Eating Tips for Your Baby