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Top 5 Immune Boosting Foods for Kids

Author: Dr. Krystel Quadros - Diet and Nutrition  

Good immunity can be developed by eating the following food groups.

Fruits And Vegetables

Blue, purple and green colored fruits and vegetables contain a pigment called antioxidants which protect your child from various infections by strengthening their immune system. Encourage your kid to consume a variety of fruits and vegetables with different colors which provide your child with essential vitamins and minerals like vitamin A and C which will strengthen the immunity of your child. Fruits could be cut into slices and mixed with yogurt and given to your child. It will provide your child with essential fiber as well as strengthen your kid’s gut.

Good Fats

Good fats like almonds, walnuts, garden cress seeds, and flaxseeds give your child omega 3 fatty acids which is an important antioxidant to prevent your child from obesity-related health problems. Recently, newspapers reported cardiac arrest in teens due to the consumption of excess of bad fats which are present in junk foods like burger, fries, samosa, pasta, and pizza. Therefore, it is very essential to replace these bad fats with good fats which will strengthen your child’s immune system.

Proteins

Proteins are available in sources like milk and milk products such as cheese, yogurt, and cottage-cheese, non-veg sources like chicken, fish, and eggs. They build immunity of your child by enhancing wound healing. If there is a lack of protein in your child’s diet, your child is prone to the risk of internal bleeding and also external wounds take time to heal.

Iron

Iron is from sources like green leafy vegetables like spinach, garden-cress seeds and non-veg foods like chicken, eggs and fish. Lack of iron may lead to anemia in your child and cause symptoms like lethargy, restlessness, and lack of concentration. Therefore, it is very important to include rich sources of iron in your kid’s diet.

Calcium

Calcium comes from sources like milk and milk products, seafood like fish, sunflower seeds, green leafy vegetables, etc. Calcium plays a very important role in developing and strengthening the bones of your child. Lack of calcium in your child’s diet may make him/her prone to rickets with symptoms like bowed-legs and knocked knees. Also, it may disrupt enamel development in your child leading to various dental issues. Lack of calcium in your kid’s diet may also hamper your kid’s performance in sports due to symptoms like back pain and pain in the bones and hips. Therefore, it is extremely important to include good sources of calcium in your kid’s diet.

Last reviewed at: 11.Dec.2018

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