Published 24-06-2023

Superfoods to increase immunity in child naturally


Superfoods to  increase immunity in child naturally

Satyam Kumar

Satyam is a talented content writer and graphic designer with strong research skills. He takes pride in his speed, accuracy, and professionalism. Highly driven individual with experience in social media management and content generation. He has two years' expertise in the field. In addition to that, he is a big foodie and very approachable.

The wellbeing of their children comes first for all parents. To boost their kids' immunity and protect them against various illnesses, parents would do anything. The truth is that many health issues can be successfully avoided by just including a few items and foods to increase immunity in children naturally that support the immune system in a person's regular diet. While eating these foods regularly may help to strengthen your child's immunity, it is equally crucial to speak with a qualified doctor if your child continues to get ill a lot despite eating a healthy diet.

Why are nutrients that improve immunity important?


Many factors, such as lack of sleep, stress, and inactivity, impact your child's immune system and ability to fight illnesses. However, the majority of specialists agree that a balanced diet is one of the key elements in building a strong immune system. Numerous studies show a direct connection between diet and nutrition, indicating that those who are underfed and live in poverty are more susceptible to infections.

Zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E are some of the essential immunity-boosting micronutrients that must be included in a healthy, balanced diet. Let's look at some of the foods that are thought to be the best for increasing a child's immunity since they include these nutrients.

Top 9 Foods to increase immunity in children naturally


1. Turmeric 

One of the most widely used components in Indian cuisine is turmeric. The active components turmeric and theracurmin, which are found in turmeric, boost immunity and relieve cough, cold, and sore throat symptoms.

Haldi can help reduce sinus congestion, sneezing, itchy runny nose, congestion, and congestion caused by hay fever in children. But for turmeric to be properly absorbed in the body, it must be paired with the right elements. The greatest ways to use turmeric are with fat and black pepper.

Therefore, it is advised to consume turmeric milk at night. All you have to do is combine 1 cup milk, 3 whole peppercorns, and 1 Pinch of turmeric in a pan with half cup of water and boil it until reduced half and drink at bed time.


2. Citrus Fruits

Antioxidants found in excess in vitamin C battle free radicals and prevent colds, the flu, and coughs. Citrus fruits in general all have vitamin C. Lemon, lime, oranges, kiwi, grapefruit, musambi, and other fruits are available. Guavas are a fantastic source of vitamin C as well; in fact, they have more of it than oranges do! These fruits can be consumed fresh, used to make fruit chaat, citrus fruit salad, or juice.


3. Garlic

Almost anything tastes better when garlic is added, including dal, soup, and pasta dishes! Alliin is a substance that is present in whole garlic. This chemical becomes allicin (with a c), the primary active element that aids in the treatment of colds and flu, when garlic is crushed or swallowed.

To increase immunity, some people enjoy chewing a raw clove of garlic right after waking up.


4. Leafy green vegetables

Iron, fibre, and antioxidants abound in green leafy vegetables, which are a nutritional powerhouse. Pick from a variety of options, including spinach, kale, methi, moringa (drumstick leaves), radish leaves, pumpkin leaves, etc.

The leafy green moringa is widely available and a strong source of copper and vitamin A, both of which support immunity. You can prepare it as a soup, chutney, or sabzi.                                                     

5. Ginger  

Adrak chai is recognized to be a natural medicine for sore throat, cough, and inflammatory disorders, which is why it is so calming. Ginger aids in toxin removal and has potent antiviral and antibacterial effects.

Numerous individuals take ginger "shots" to improve their health. You can grate it over salads or drink it in tea.

6. Curry Leaf

Curry leaves, sometimes referred to as meethi neem, are yet another common spice and seasoning used in Indian cuisine. They are very healthy for the body and include copper, vitamin E, vitamin a, omega-3 fatty acids, all of which are crucial for boosting immunity.

It can be included in tadkas, poha, upma, and other foods. Or, if you really want to reap the rewards, simply chew a few leaves first thing in the morning on an empty stomach. 


7. Curd or yoghurt

Maintaining a healthy gut is crucial for overall health and immunity, and one way to achieve this is through the consumption of Dahi. This delicious dairy product not only provides calcium but also contains probiotics. Research has shown that individuals who regularly consume probiotics have a lower risk of contracting colds and the flu compared to those who do not. Therefore, incorporating Dahi into your diet can be a beneficial step towards strengthening your immune system and promoting general well-being.

There are several ways to eat Dahi, including chaas, lassi, curd rice, raita, and smoothies.


8. Nuts and seeds

Instead of reaching for chips when you're hungry, grab a handful or katori of nuts and seeds. In addition to protein, most nuts also include minerals and antioxidants.

Because they are excellent providers of Omega-3 Fatty Acids, which boost immune cell function and aid in the prevention of respiratory infections, some nuts, such as flaxseeds and walnuts, are regarded as superfoods.Another excellent source of Omega-3s is chia seeds, which may be added to muesli and smoothies.


9. Fluids and Hydration

Maintaining proper hydration is essential for maintaining optimal health and fitness levels. It goes beyond just the morning and afternoon cups of coffee or tea; it should be incorporated in various forms throughout the day. Considering that approximately 70% of our bodies consist of water, it becomes even more crucial. When we're ill, the presence of fever and increased metabolism leads to higher water loss than usual. Therefore, ensuring adequate hydration becomes even more vital during such times.

It is because of this that we experience thirst. Make it a habit to drink 8 glasses of fluids per day, whether you're healthy or not. These can be ordinary water, sugar-free juices, coconut water, etc.

Consuming hydrating foods like cucumber and watermelon, muskmelon, which are composed largely of water, is crucial during the heat. Fluids help the immune system work.


Conclusion -

By including a variety of superfoods such as fruits, vegetables, probiotic-rich meals, nuts and seeds, oily fish, and herbs, spices, and other foods can help increase immunity in child naturally  you can provide your child with the resources they need to build a stronger immune system. It's important to maintain a balanced diet that includes superfoods, along with other whole foods and healthy habits. If you are experiencing any health-related issues, we encourage you to visit our website, We offer comprehensive health checkups at highly affordable prices. Additionally, our AYUSH based specialists focuses on enhancing your child's overall health and boosting their immunity. Take advantage of our services to ensure the well-being of your entire family.


Last Updated: Jun 25, 2023

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