Immunity Booster Foods: Let’s make the children stronger against all Infections

Aswathi BijuAswathi Biju 31 Dec, 2021
4 min read
Improve immune system

Let them fight on their own! You cannot be around your kids every time to protect them from germs and viruses. But you can improve their immune system to battle against the ongoing pandemic and other diseases.

Immunity is the capability of their body to withstand any harmful effects of micro-organisms. According to Scholars, this immune system is divided into four categories: Innate, adaptive, passive, and immunization.

  • Innate means the natural ability of their body to attack or withstand viruses.
  • Adaptive is what the body has to develop in its life journey by exposing it to different biological as well as environmental changes.
  • Passive immunity is related to babies that they receive from their mother’s placenta and breast milk.
  • Immunization means introducing them to dead or weak pathogens into their body in small doses.

All these above will play an important role in developing their immune system and food is the only natural way that works as an immunity booster. Eating fruits and vegetables along with enough sleep, and body activity also helps in making children’s immune systems strong.

⦁ Fruits

Fruits rich in Vitamin C like citrus fruits are the best way to cure the flu or common cold. Vitamin C-rich fruits like orange, grapefruit, and lemon increase the white blood cells. Papaya also contains Vitamin C and enzymes for digestion. A healthy gut is also a key way to maintain overall health. Pomegranate contains anti-bacterial, anti-viral, and anti-tumor properties. It is also rich in Vitamin A, C, E, and folic acid thus protecting the body from diseases.

Fruits rich in Vitamin C

Berries are tasty and packed with many antioxidants. It helps in preventing cell damages and keeps the immune system healthy. Dry fruits also help in developing the child’s immune system. They are rich in Vitamin E and contain healthy fats, protein, omega 3, fiber, and minerals.

⦁ Vegetables

Carrots contain Vitamin A and are rich in antioxidants that help to fight inflammations, cell damages, and infections. Broccoli is a vegetable with many vitamins like A, C, E, K, and antioxidants and is also rich in fiber. It is a vegetable to be consumed regularly to maintain kids’ and adults’ health. Drumstick is a vegetable full of minerals and vitamins. Its seeds, leaves, roots, and bark in powder form can be used to make various delicacies.


Leafy vegetables are a powerhouse of nutrition. They are rich in calcium, iron, potassium, magnesium, and Vitamin A, K, and C. An excellent source of antioxidants like leafy vegetables helps in boosting kids’ immune systems.

⦁ Spices

Garlic is a spice found in every household and used as a home remedy for the common cold. You can add in every cuisine that kids love to eat. Turmeric is a key element in every Indian curry. It is a wonder spice with anti-inflammatory and anti-microbial properties. If you give your child a teaspoon of turmeric mixed in a cup of milk every day will help to boost your child’s immunity naturally.


Immunity Booster Spices

Star anise is a spice with anti-bacterial properties to strengthen the immune system. Kids can have it by adding in their favorite dish.

⦁ Legumes

Beans or legumes like chickpeas, kidney beans, and lentils are rich in protein. They are a wonderful food for your kids’ immune system along with a sufficient amount of vitamins, minerals, and fiber. Beans contain Vitamin B Folate that helps in making new immune cells.


⦁ Sleep time

Sleep deprivation can create illness in adults and kids. It kills infected host cells and enhances T cells that help in attacking microbes and cancer cells. An infant must sleep 16 hours a day, toddlers 11 to 14 hours, and preschoolers for 10 to 13 hours. If a child does not find time to sleep during the day, put them on the bed early at night.

Sleep Time

⦁ Exercises

Studies shows, those who exercise regularly increase the number of natural cells in their body. Whether it is an adult or a kid, the benefit is the same. Parents can indulge them in fun-filled activities like cycling, hiking, skating, basketball, or badminton.




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