Nutrition for kids: 9 foods that help boost immunity and prevent infections

Nutrition for kids can be powerful in strengthening their natural defenses with the right foods that support immunity and help protect against infections. (Image: Pexels)

Kids are naturally curious and are almost always bouncing off the walls, which means that they're constantly encountering germs, viruses, and bacteria in their environments (schools, playgrounds, and even your home). Although we cannot avoid exposure to infections altogether, we may strengthen their immune system with good nutrition. A weak immune system is like an exposed body, it will take a longer time to recover from injuries and diseases, and chances of getting sick would be higher.

Healthy nutrition is one of the cornerstones to maintain a balanced immune system in childhood. The following are some important foods that contain necessary vitamins, minerals and antioxidants which help the body fight off dangerous pathogens and also keep children filled with energy and free from disease.

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Dr Ananya Mehra, a Delhi-based pediatric nutritionist, shares nine super foods that can help in strengthening your child’s immunity and protect him or her from frequent infections:

Citrus Fruits

Citrus Fruits like orange, lemon, and grapefruit are rich in Vitamin C that helps in the production of white blood cells that fight infections. They are also rich in antioxidants, which help prevent free radical damage. Put them in salads or blend up a citrus juice or simply serve them up as snacks to keep your child’s immune system strong through the year.

Yogurt

Yogurt comes with probiotics, the good bacteria that help balance your gut health (immunity is closely related to how healthy your gut is). It provides calcium and protein, needed for growing. Select plain yoghurt rather than sweet versions and add it with fruit or honey. Daily consumption of yogurt enables one to control the digestive system properly and thus also helps remaining naturally protected to fight adverse conditions.

Berries

Berries such as strawberries, blueberries, and raspberries are packed with antioxidants and Vitamin C, which are beneficial to help in fighting infections. They calm inflammation, support cellular health and supply fiber for digestion. Try serving them fresh, in smoothies or combined with yogurt for a delicious snack that supports strong immunity, too.

Nuts and Seeds

Almonds, walnuts, sunflower seed and chia seeds are all good for Vitamin E, fats, and protein. These nutrients are supported for immune and growth. You can munch on them as standalone snacks, sprinkle them on your cereal or add them to your smoothie. Nut butters also are a tasty way to work them in.

Leafy Greens

Fresh spinach broccoli, chopped kale has a punch of iron, folate, and antioxidants that boost immunity and keep energy levels up. They also have Vitamin C and beta-carotene to boost your infection-fighting cells. Dress up soups, smoothies, or pasta sauces with leafy greens to attract kids to them and boost their immune defenses.

Eggs

Eggs are a rich source of high-quality protein, Vitamin D, and essential minerals including selenium and zinc — both of which are needed for a good immune function. They are versatile, and so easy to prepare — boiled, scrambled or in omelets. Adding eggs to breakfast will give kids long-lasting energy, aid in keeping their immune systems in balance and maintain their health and strength.

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Garlic

Garlic is high in a compound called allicin, which is an antibacterial and antiviral agent. It activates white blood cells, which help fight off infections. Though it is pungent in its raw state, it can work well in soups, stir-fries or sauces. Everyday a little keeps your child healthy naturally from cold & flu!

Whole Grains

Whole grains such as oats, brown rice and quinoa offer fiber, B vitamins and minerals to help support immunity and energy. Vitamins B promote metabolism while fiber supports gut health. Swap white bread, cereal, and meals made with refined grains to whole-grain options for long-lasting energy and a more resilient immune system.

Turmeric

Turmeric is loaded with curcumin, a substance with powerful antioxidant and anti-inflammatory properties. It aids in the prevention of infections hence boosting general well-being. Add turmeric to curries, soups, and warm milk for kids. It becomes more absorbent when you fuse it with black pepper, and this easy spice is then one of the best immunity boosters naturally.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.