9 Fruits and Veggies To Add To Your Kids Diet In Winter As Natural Immunity Boosters
Written by Smriti Dey | February 25, 2026
Introduction
Winter places added pressure on a child’s immune system. Colder temperatures, reduced sunlight exposure, and increased time spent indoors raise the likelihood of common infections such as colds, coughs, and flu. During this season, children’s nutritional needs also shift, as the body requires additional support to maintain immunity, energy levels, and overall resilience. Diet plays a central role in how effectively the immune system responds to these seasonal challenges.
According to NIH research, fruits and vegetables consumed during winter are particularly valuable because many are naturally rich in vitamins, antioxidants, and minerals that support immune cell function. Seasonal produce tends to be fresher, more nutrient-dense, and better aligned with the body’s needs during colder months. Nutrients such as vitamin C, vitamin A, iron, zinc, and dietary fiber help strengthen immune defenses, support gut health, and aid recovery from minor infections.
9 Nutritional Veggies And Fruits To Include In Kids' Diet During Winters
1. Citrus Fruits
It's crucial to remember that some kids can have citrus allergies, so it's better to introduce them gradually.
Vitamin C, which is abundant in oranges, grapefruits, and lemons, supports a healthy immune system. Children will be better able to fend off colds and the flu if the system functions well.
Additionally, vitamin C supports collagen production, promoting healthy, supple skin. Citrus fruits enhance the body's ability to absorb iron, which may help to avoid iron deficiency. In cold weather, staying hydrated is vital. You can prepare a salad and fresh juices, make a lemon juice dressing, then combine them to create flavored water.
2. Nuts And Seeds
According to the NIH study, several seeds on the market, such as sunflower, almond, and walnut, are vital sources of antioxidants, omega-3 fatty acids, and vitamin E. They are excellent substitutes for snacks because they have anti-inflammatory properties and support immune system function. To add crunch and flavor, you can roast them in salt.
Nuts and seeds can be included in your child's diet in a variety of ways. They can be added to cereal, yogurt, salads, or oatmeal. They can even be used to improve the taste and health of smoothies. These ingredients' adaptability may encourage you to experiment in the kitchen.
3. Turmeric
According to Front Nutr. 2023 Jan 10, Curcumin, an antioxidant with anti-inflammatory qualities that support the body's defenses, is abundant in turmeric milk. Additionally, it supports the body's health and helps guard against colds and the flu. The body as a whole is pleased when the gut is content. According to some research, turmeric milk helps treat indigestion and lessens bloating. A tiny bit of sugar can be used to make turmeric milk.
4. Sweet Potato
NIH Studies suggest that the beta-carotene, fiber, and vitamins A and C found in sweet potatoes can help shield your child from winter flu. They are very sweet, so your child will be happy to consume them. Some of the attributes you can't resist include boosting immunity, promoting intestinal health, providing nutritious carbohydrates, and being easy to digest. It can be baked or fried to produce a nutritious substitute for fries, mashed and flavored, or roasted to make a delicious snack or sweet potato soup.
5. Green Vegetables
According to Food Sci Nutr. 2023, green vegetables are a great source of vitamins, minerals, calcium, potassium, and antioxidants that strengthen children's defenses against the winter flu. Kale, spinach, beans, cabbage, lettuce, radish, bitter gourd, and basil sprouts can all be included. Adding vegetables to soups, stews, salads, and other dishes is a simple way to include them in your child's diet.
6. Garlic And Ginger
Ginger and garlic are beneficial for kids in the winter because they have potent antibacterial qualities that help prevent colds. They help children's digestion and keep them warm in the winter. Simmering ginger water, which lessens coughing and sore throats, can be made with honey and lemon. Additionally, you can use both ingredients in soups and make garlic bread.
7. Broccoli
Broccoli, the superfood, is packed with vitamins, minerals, fiber, and a number of other antioxidants. This promotes strong bones in addition to better digestion and overall well-being, according to NIH studies. First of all, it is nutritious for kids. Secondly, this vegetable ensures your child's long-term health, not just in the short term.
It may be used to create soup, stir-fry broccoli, steam it with rice, make broccoli fritters with herbs and spices, and much more. Broccoli may be prepared in a variety of ways to make it healthier and tastier, and your youngster won't even try to avoid eating it.
8. Mushrooms
As per Nutrients. 2018 Oct 13, the a source of vitamin D and other vital elements, mushrooms are a great wintertime food for kids. Since most children struggle with vitamin D during winter, parents should provide their children with more nutrient-dense foods to support their vitamin and mineral intake.
Vegetables and soup can be prepared and put on spaghetti. These ensure that children eat healthy meals without sacrificing flavor.
9. Bajra, Dates, And Carrot
Bajra greatly aids in general growth and development by encouraging good blood circulation, as recently stated by J Ayurveda Integr Med. 2024. Last but not least, dates are rich in calcium, iron, and magnesium, which help shield kids from the cold and keep them warm. You can prepare roti or bajra khichdi and serve it with dal and pickles. You can add carrots to salads. Additionally, dates can be used to make cakes, biscuits, and pastries.
Conclusion
Although the winter season offers pleasant weather, it also raises the risk of common illnesses like the flu, cough, and cold, particularly in children. Your child's best defense during this period is a robust immune system, which can be developed through a healthy lifestyle, a balanced diet, and enough sleep rather than medications or supplements.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9776667/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9881416/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9495970/
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