Parents could be doing everything right for their children – from feeding them balanced diet, washing hands regularly to ensuring that they get enough sleep – and yet, the little ones fall easy prey to infectious diseases. Fortunately, there are certain foods that contain immune-boosting properties that can ward off flu or cold and lessen the severity or duration of them. Here are 8 superfoods to improve children’s immunity. By including them in your family’s daily intake, you can ensure proper growth and development and keep your children healthy!
1. Almonds
Almonds are nutritional powerhouses full of protein, fibre, potassium, healthy fat and more. Vitamin B in almonds boosts the immune system and wards off the negative effects of stress (Yes, children can be stressed too!). A quarter cup of these tasty nuts can supplement your child’s daily requirements for Vitamin E thus protecting the immune system. This is one the best superfoods to improve children’s immunity.
2. Yogurt
If you and your child enjoy savouring yogurt, here’s the good news. The beneficial bacteria (probiotics) found in yogurt helps in maintaining a healthy digestive tract. Recent researches show that the same probiotics are helpful in preventing flu and colds as well. It fights and stops the colonisation of bad bacteria and acts as a great immune booster. Remember to choose a plain Greek yogurt that is low- fat and sugar-free for your child.
3. Garlic
Surprisingly, garlic is an immune-boosting superstar. Allicin and other sulphur-containing compounds in yogurt help your child’s healthy infection-fighting white blood cells to flourish. Adding garlic to your recipes regularly helps to fight harmful viruses and bacteria and increases the efficiency of their antibody production.
4. Oily fish
Is your child a fan of eating fish? The Omega 3 fatty acids found in oily fish (Salmon, Trout, Halibut, Tuna) increase the activity of phagocytes which are white blood cells that combat harmful bacteria and eventually boost the immune system. Omega 3 decreases inflammation which may also help to protect the lungs from infection and colds.
5. Mushroom
It is widely said that mushroom is the next best thing to chicken in terms of taste and nutrients. They are a major source of zinc which helps in the production of white blood cells to fight infections and improve immunity in children. So the next time you want to make a nutritious meal, just add mushroom to soups, salads and pulav!
6. Yams
Sweet potatoes and yams are not just extremely nutritious, but also a vital immune-boosting food. They contain Beta- Carotene that is converted into Vitamin A which is crucial for skin health. Try baking them as “fries” with a bit of olive oil, salt and pepper. Your kids are sure to love them!
7. Chicken Soup
Turns out that your Grandma was right all along – Chicken soup actually does relieve colds and flu! Its anti-inflammatory properties inhibit the circulation of neutrophils (cells that participate in the body’s inflammatory response) and help in flushing out the mucus.
8. Oats and Barley
High in soluble fibre, oats and barley have anti-microbial and antioxidant qualities, which help in protecting us from influenza and other illnesses. Soluble fibre also decreases inflammation, helping us to heal faster from infection. You can have oatmeal as a go-to breakfast option and add milk, yogurt, fruits, and nuts to it.
Make your child eat at least one portion of these superfoods and see him or her happier and healthier, everyday! Picky eaters often come up with excuses to skip meals and tend to eat less. If you are a parent of one of them, here are some tips and tricks to make your child eat better.