Nutritionist shares 7 foods to boost kids’ immunity naturally and strengthen health

Help your child fight infections naturally with a nutrient-rich diet. From citrus fruits and leafy greens to probiotics and turmeric, discover 7 immunity-boosting foods. (Image: Pexels)

In the fast-moving world of today, kids are exposed to a range of environmental challenges and pollution that can lower down their immunity. So, it’s no wonder that many parents are worried about preventing illness and building kids’ resilience. Supplements and medication may bring some immediate relief, but the best defence against disease is still a healthy and nutrient-dense diet to build up a sound immune system. The types of food children eat every day are important in supporting their body’s natural defence system. Vitamin and mineral-rich, antioxidant and probiotic rich meals, promote immunity development, growth and strength against ailments such as cold and flu.

According to Dietician Deepali Sharma, Clinical Nutritionist at the CK Birla Hospital, Delhi, parents should include fresh, home-cooked meals over processed foods as much as possible. The earlier parents encourage healthy eating, the more they prevent their children from becoming vulnerable to health issues and prolonging a person’s longevity.

1. Citrus fruits for vitamin C power

Oranges, lemons, guavas, and amla (Indian gooseberry) are good sources of vitamin C, which increases the count of white blood cells, the first line of defence by the body against infection. Give fresh juices or portions of small fruits daily so your child can combat the common cold.

Also Read: 10 Brain-boosting superfoods for kids: What to feed for better focus, memory & learning
2. Yogurt and other probiotic foods

Probiotics assist in maintaining a healthy stomach where almost 70% of the immune system lies. Curd or yogurt loaded with fermented foods such as idli and dosa batter assist for good bacteria that improve digestion and immunity. Steer clear of taking sweetened, flavoured yogurts that counteract probiotic effects.
3. Green leafy vegetables:

Spinach, kale, and methi are good sources of iron, vitamin A, and antioxidants that shield cells and induce immune-healthy activity. Cook them lightly or mix with parathas, dal, or smoothies to achieve more acceptability among children.
4. Nuts and seeds for healthy fats and zinc

Almonds, walnuts, pumpkin seeds, and sunflower seeds are packed with vitamin E, zinc, and omega-3 fatty acids, the cornerstones of immune regulation. A fistful a day can be a great snack for children midway between meals.
5. Turmeric: The golden immunity spice

Turmeric has curcumin full of antioxidant and anti-inflammatory compounds. A pinch of it while blending with warm milk, dal, or vegetables guards against infection and inflammation naturally.
6. Protein-rich foods

Proteins are building blocks of immune cells. Add eggs, lentils, beans, fish, or chicken to the diet of your child. In the case of vegetarians, add grains along with pulses (such as khichdi or dal-rice) to provide complete protein requirements.

Also Read: Nutrition for kids: 9 foods that help boost immunity and prevent infections
7. Seasonal and coloured fruits and vegetables

Vibrant looking seasonal fruits and vegetables on your plate assure a variety of vitamins, minerals, and phytonutrients. These not only boost immunity but also ensure healthy skin, eyes, and development.

FAQs on How to Build Your Child’s Immunity Naturally

1. What are the key foods to include in my child's diet to boost immunity?
Focus on vitamin-rich fruits, green leafy vegetables, protein sources, nuts, seeds, and probiotic-rich foods like yogurt. A balanced diet with these foods helps strengthen your child’s natural defence system.
2. How can probiotics help in enhancing my child's immune system?
Probiotics maintain healthy gut bacteria, where about 70% of the immune system resides. Foods like yogurt, curd, idli, and dosa batter support digestion and immunity, helping children fight infections more effectively.
3. Are there specific fruits and vegetables that are more effective in boosting immunity?
Citrus fruits (oranges, guavas, lemons, amla) for vitamin C, green leafy vegetables (spinach, kale, methi) for antioxidants, and seasonal colourful fruits and vegetables provide essential vitamins and minerals to enhance immunity.
4. What role do nuts and seeds play in a child's immune health?
Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and sunflower seeds, provide vitamin E, zinc, and omega-3 fatty acids. These nutrients are crucial for immune regulation and overall growth and development.
5. How can turmeric be incorporated into my child's diet for better immunity?
Turmeric contains curcumin, a natural antioxidant and anti-inflammatory compound. A pinch of turmeric can be added to warm milk, dal, or cooked vegetables to help protect against infections 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.