Vitamin C-Rich Foods to Strengthen Your Child's Immunity

Introduction

Vitamins are one of the most important nutrients that a child's body needs to stay fit. One of the primary functions of vitamins is to protect a child's body from bacteria and infections. Also, vitamins can help in better recovery as well as help the body fight against the free radicals in the body. Vitamin C specifically is an essential micronutrient that is good for a child's skin, nails, and hair.

Additionally, like other vitamins, vitamin C also helps in the strengthening of the immune system. As per a research paper called Essential Role of vitamin C and zinc in child immunity and health published in 2010, vitamin C can also have a substantial impact on a child's physical growth. Since a child can spend a substantial amount of time outdoors, parents need to feed kids a diet rich in vitamin C and antioxidants to ensure they remain immune.

Vitamin C Rich Foods for Kids to Improve Their Immunity

For parents looking for the perfect food options to include in their child's diet for better vitamin C intake, here are some healthy ones to consider.

• Garlic

Garlic is popular for its robust flavors that can instantly transform a dish into something extremely delectable. Additionally, in India, garlic has been used for medicinal purposes for hundreds of years. Other than being anti-bacterial and anti-inflammatory, garlic is also a great source of vitamin C. Being such a versatile ingredient, it can be easily added to your child's diet by integrating it into various curries and other recipes. You can simply make pasta, pulao, sandwiches, and so much more that have the special flavor of garlic that your child may enjoy.

• Tomatoes

Tomatoes are known for their fresh and juicy flavors and are popularly used in sandwiches, burgers, pizzas, curries, and to make some appetizing sauces as well. But it is also important to note that juicy and fresh tomatoes are also a significant source of vitamin C. As per a research paper called biology published in 2022, tomatoes are one of the most popular and commonly found sources of vitamin C around the world. Feeding tomatoes in various forms, such as a salad, or adding them to your child's dal and sabzi can fulfill their regular vitamin C requirement. The best part is that tomatoes are such versatile ingredients that you could easily integrate them into your everyday recipes.

• Spinach

If you want to feed your child a green vegetable that is rich in vitamin C as well as other minerals and antioxidants, then spinach could be one of the best options on your radar. As per the journal Preventive Nutrition and Food published in 2017, spinach is one of the best green vegetables to integrate into your child's diet to improve their academic performance and concentration. Additionally, being abundant in multiple antioxidants, spinach may also help a child recover fast from seasonal ailments and always stay fit and active.

• Guava

As per a research paper called The determination of vitamin C in guava, published in 2023, it has been specifically mentioned that guava is one of the best sources of vitamin C among all fruits. It is also enriched with the goodness of polyphenols and ascorbic acid which makes it one of the best fruit choices for kids. One of the best aspects of guava is that it has an extremely refreshing flavor that is not too overly sweet. Hence, parents can make their kids eat guava as it is after sprinkling some salt on the top. Additionally, guava can also be used to make some thick smoothies as well as delectable desserts.

• Papaya

Papaya is yet another popular fruit that is sweet, refreshing, and extremely digestible for the body. It is also a great source of fiber, other than being rich in vitamin C. As per research published in Heliyon in 2022, papaya not only offers vitamin C, but also vitamin A which makes it a healthy choice for kids. Both these vitamins can play an essential role in a child's ability to cope with seasonal changes and not catch viral infections. Additionally, it may improve the quality of skin and nails among individuals and show some positive changes in the body.

• Orange

Orange is a citrus fruit known for being one of the best sources of vitamin C. As per research in the journal Food Science & Nutrition in 2018, other than being rich in vitamin C, orange is also a great source of folate and potassium. It can also contain amino acids and other important minerals to support the overall well-being of the body. It is also important to know that oranges have a naturally sweet and sour taste that kids may enjoy. Although oranges are quite yummy on their own, parents may feed these fruits to kids in the form of juices, smoothies, desserts, and salads.

Conclusion

A diet rich in vitamin C can strengthen a child's ability to fight against free radicals in the body and also improve the quality of their skin and hair. The above-stated some healthy and delectable food options that parents can include in a child's diet for their overall well-being.