What are the Top Immunity Building Foods for Kids?

Top Immunity Building Foods for Kids

It’s no secret that a healthy and balanced diet is essential for giving your child the best possible start in life. And, this is especially true when it comes to supporting their immune system. Eating the right foods can help keep your child healthy and protected from illness. So what are the top foods to include in your child’s diet for a stronger immune system? In this article, we’ll take a look at some of the top immunity building foods for kids.

Must-Include Immunity Building Foods for Kids 

  1. Citrus Fruits

Citrus fruits are a rich source of vitamin C, which is essential for a strong immune system. Oranges and tangerines are popular among kids and can be easily incorporated into their diet; often consumed as a morning juice or a snack. Besides being a healthy addition to breakfast, these fruits come pre-packaged by nature; making them a convenient and hygienic snack option.

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  1. Green Leafy Vegetables

Green leafy vegetables are an excellent source of vitamins, minerals, and antioxidants that help in boosting the immune system. They are rich in vitamins A, C, and K, as well as folate, iron, and calcium. These are crucial for maintaining optimal health. Incorporating green leafy vegetables into your child’s diet can be done by adding them to soups, stews, and salads, or by preparing them as a side dish. 

You can also try introducing new varieties of leafy greens to make meals more interesting and flavorful for your child. Encouraging your child to eat a variety of green leafy vegetables can help ensure they receive the full spectrum of nutrients needed for a healthy immune system.

  1. Herbs and Spices

Spices are often underestimated for their health benefits and are commonly believed to be used solely for adding flavour to food. However, this couldn’t be further from the truth. Certain Indian herbs and spices possess immune-boosting properties that can help prepare the body to fight infections.

Turmeric, for example, contains curcumin, a potent antiviral agent that can help the body fight off viral infections. Drinking warm milk mixed with a teaspoon of turmeric twice a day can help build immunity and reduce the risk of viral infections. Basil is another powerful herb that has been used for centuries to relieve the symptoms of cold, flu, and sore throat. It is known to increase the “T” cells in our body, which naturally helps to fight diseases and illnesses.

Cinnamon is also beneficial for the immune system, with studies showing that it has antimicrobial, antifungal, and immunomodulatory effects. Incorporating small amounts of cinnamon into a child’s diet can have positive long-term effects on their health. By adding these spices to our diet, we can naturally boost our immune system and protect ourselves from illnesses and infections. Herbs and spices are considered one of the best and top immunity-building foods for kids

  1. Nuts and Dry Fruits

Nuts and dry fruits are an excellent sources of essential vitamins, minerals, and healthy fats that can help boost the immune system. They contain antioxidants, fibre, and protein that are vital for maintaining optimal health. Including a variety of nuts and dry fruits in your child’s diet can be done by adding them to snacks, and desserts, or by eating them as a standalone snack.

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Almonds, for example, are rich in vitamin E, which is essential for maintaining healthy skin and a strong immune system. Walnuts are an excellent source of omega-3 fatty acids that can help reduce inflammation in the body. While, raisins are high in iron, which is essential for producing red blood cells. Cashews are also rich in zinc, a nutrient that plays a vital role in boosting the immune system.

It is essential to note that nuts and dry fruits are high in calories and should be consumed in moderation. Encouraging your child to eat a handful of nuts and dry fruits as a snack can help them meet their daily nutritional requirements and promote overall health.

  1. Yoghurt

Yoghurt is an excellent source of probiotics, which are beneficial bacteria that help prevent harmful bacteria from colonizing the stomach. To cultivate a healthy gut, it’s important to consume foods that are high in fibre and probiotics, such as yoghurt and fermented foods like pickles, kimchi, and sauerkraut. These foods can be incorporated into delicious meals during lunch and dinner.

With probiotic-rich foods like yoghurt, you can promote a healthy balance of bacteria in the gut and boost your child’s immune system. In addition to being delicious, yoghurt and fermented foods provide essential nutrients and probiotics that support overall health and well-being. So why not try incorporating these foods into your child’s diet today?

  1. Whole Grains 

It is important to ensure that your child’s diet includes an ample amount of whole grains. As they provide the essential fibre that aids in digestion and helps maintain a healthy weight. In fact, consuming whole grains can help prevent obesity in children and minimize the risk of stomach problems, constipation, and haemorrhoids. A healthy digestive system is critical for a child’s overall health and a strong immune system.

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Some examples of whole grains that can be easily incorporated into your child’s diet include wheat, whole wheat pasta, brown rice, quinoa, and millet. These grains can be included in the form of rotis, rice, or served as snacks.

By encouraging your child to consume whole grains regularly, you can help them maintain a healthy weight. And promote a healthy digestive system, which can lead to a stronger immune system and overall well-being. Whole grains come under the top immunity-building foods for kids

  1. Oats

Oats are a highly nutritious grains that are rich in fibre, protein, and essential vitamins and minerals. They provide a wide range of health benefits, including promoting heart health, reducing the risk of diabetes, and boosting the immune system.

Oats contain beta-glucans, a type of soluble fibre that can improve gut health and enhance the immune system’s response to infections. They also contain antioxidants that help protect the body against harmful free radicals, reducing the risk of chronic diseases.

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Incorporating oats into your child’s diet is easy. It can be done by serving them as oatmeal for breakfast, adding them to smoothies. Or, incorporating them into baked goods like muffins or granola bars.

  1. Legumes

Including legumes or beans in your child’s diet is essential, particularly kidney beans, chickpeas, and lentils. As they are rich in protein and can help fulfill the body’s protein requirements. These protein-rich foods are also a great source of fibre, vitamins, and minerals, making them highly beneficial for the immune system. Legumes are especially rich in the B Vitamin Folate, which helps in producing new immune cells. Moreover, they are an ideal food choice for both vegetarian and non-vegetarian diets.

What are the Benefits of Immune-boosting Food Items?

Incorporating the best and top immune boosters for kids in their diet can provide numerous benefits, including:

  • Providing all the essential nutrients necessary for healthy growth and development.
  • Helping kids stay energized throughout the day.
  • Reducing the risk of common cold and flu.
  • Improving their sleep patterns.
  • Enhancing their digestive system’s functioning.

By including these immune boosters in your child’s diet, you can ensure that they have a strong immune system. And, they stay healthy, and have optimal physical and cognitive development.

Final Thoughts 

A strong immune system is essential for the health of your child. By providing them with a balanced diet that includes these top foods, you can give their immune system the best chance of fighting off any potential illnesses. Be sure to speak to your pediatrician about any questions or concerns you may have about your child’s diet. Additionally, don’t forget to make meals fun and enjoyable for your kids by letting them help cook and picking out healthy snacks together.

Author Bio

Kunal Tambe is part of the content marketing team at Two Brothers Organic Farms. With his team, he works tirelessly to create awareness about organic farming, food sovereignty, sustainable practices, nutrition, climate change and a myriad of issues that surround these topics. His content offers value to farmers, the agriculture industry and to end consumers. Besides writing and developing content strategies, he loves adventure sports and listening to classical music.


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    Alpana Deo June 17, 2023 at 3:33 am - Reply

    It is very important to keep a check on building immunity. Food choices plays a crucial role maintaining a strong immunity. This post gives a good i formation about the choices we can make to make it happen .

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    Anahita Irani June 17, 2023 at 12:30 pm - Reply

    Good foods and food groups play such an important part to builds children’s immune system. Glad to know herbs and seasonings too play a role.

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    Harjeet Kaur June 18, 2023 at 12:20 pm - Reply

    You have noted down the top immunity foods for kids. As we all know, it’s good for good physical and gut health. Keeps them energized and the foods are essential for their growth and development.

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    Preeti Chauhan June 18, 2023 at 7:16 pm - Reply

    Most of the immune-boosting vegetarian foods are listed here. I appreciate the disclaimer that it is always a good idea to talk to your doctor before starting your child on new food. Organic food is an even better choice.

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    Monidipa Dutta June 18, 2023 at 10:00 pm - Reply

    Many of the food were unknown to me and this is one good list I must say. Well reseached and I am sure it will help the parents.

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    Shilpa Garg June 19, 2023 at 12:23 am - Reply

    Building strong immunity in children is vital for their overall health and well-being. Encouraging children to have these immunity boosting foods along with exercise and good sleep can help boost immunity which is so crucial these days!

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    MeenalSonal June 19, 2023 at 3:12 pm - Reply

    Building internal immunity is very important to fight against nasty infections and we all have experienced this during covid. You have curated a perfect list of immunity boosting food and these should be part of our daily diet.

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    Varsh June 19, 2023 at 5:37 pm - Reply

    Nutritious food is the best way to boost immunity in kids and it’s great that Indian food habits take care of most of these. Fruits, whole grains, lentils etc are part of our regular diet.

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    Samata June 19, 2023 at 7:38 pm - Reply

    After reading this detailed post I came to the conclusion that I am on the right track and giving all nutritious food to my baby for a healthy growth and strong Immune. Thanks for this post.

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    Sindhu Vinod Narayan June 20, 2023 at 9:28 am - Reply

    I can very much resonate this list to what I’m including in my kids diet. thanks for sharing this list Neha. this helps them grow and also boost immunity .

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    Radhika June 20, 2023 at 11:41 am - Reply

    Immunity plays a vital role especially during early years. you have mentioned all the important sources that one needs to fulfill all the nutritional needs. I will also add these in my kids food .

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    Roma Gupta Sinha June 20, 2023 at 8:54 pm - Reply

    This is indeed a worthy reminder post from Kunal Neha, in so many fancy foods arriving every day we often miss the basics our ancestors taught us to stick to.

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