Food & Nutrition
Health & Fitness
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Parenting Preparedness
An ISSA-certified nutritionist, a healthy recipe creator & founder of WeNourish.
Winter is here, and with it comes the common cold, flu, and other seasonal illnesses. Keeping children’s immune systems strong during this time is crucial to prevent them from getting sick. At their early ages, their immune systems aren’t fully developed, making them more vulnerable to pathogens. This is also why your child gets sick with a cold, cough, or fever more frequently than you do. One major way to prevent children from getting sick is by incorporating immune-boosting foods into their diet.
Here is a list of immunity boosting foods for kids, curated especially for the winter season, including food that help us to grow and nourish our children:
1. Seasonal fruits
There is no better way to start the winter season food list than seasonal fruits. Guava, oranges, apples, custard apples, strawberries, etc are abundantly available in India during winter. They are rich in vitamins and minerals which help in building overall health, including growth and development, and fruits rich in vitamin C like guava, oranges, berries, and kiwis are essential for a healthy immune system. Vitamin C helps to produce white blood cells, which fight off infections.
2. Green Garlic
Garlic has antiviral, antibacterial, and antifungal properties. It’s packed with the powerful antioxidant Allicin that helps in boosting immunity and helps in cell regeneration caused due to oxidative stress.
3. Ginger
Ginger contains compounds that have anti-inflammatory and antioxidant properties. It can help to relieve sore throat, cough, and cold symptoms. Ginger can be added to tea, soups, and stir-fries.
4. Spinach
Spinach is a great source of vitamins A and C, both of which are important for a healthy immune system. It also contains folate and iron, which help to protect against infections. Spinach can be added to salads, and smoothies, and sautéed as a side dish.
5. Root vegetables
sweet potatoes, yam, carrots, beetroots, spring onion, and turnips are all great sources of complex carbs, rich in fiber, and good sources of b12. They help boost the immune and prevent malnourishment.
6. Mushroom
Mushrooms are a great source of beta-glucan, a type of fiber that has
been shown to boost the immune system. They are also rich in selenium which helps in building immunity and keeping infections at bay.
7. Sesame seeds
These small seeds contain a good amount of essential fatty acids, vitamin E, calcium, and protein and are very good for skin and hair health. These can be sprinkled on salads, and vegetable pancakes, or used in laddus.
8. Nuts and seeds
Nuts and seeds such as almonds, walnuts, pumpkin seeds, and sunflower seeds are a great source of healthy fat, vitamins, and minerals which helps to boost the immune system. They are also a good source of zinc, which is essential for the production of white blood cells. Peanuts are abundantly available in winter and are regarded as the world’s healthiest foods. helps in boosting immunity and helps in cell regeneration caused due to oxidative stress. Healthy fats are important for brain development and overall health. Children need about 10-30% of their daily calories from healthy fats.
9. Winter millets
They are high in fiber and powerhouse of nutrients, which helps to keep the digestive system healthy. This can help to boost immunity and keep children healthy during the winter months. You can include these nutrient-dense millet flours like Maize (Makki), Sorghum (Jowar), Pearl Millet (Bajra) Flour, Finger Millet (Ragi), etc.
10. Turmeric
Turmeric is known worldwide for its anti-inflammatory and antibacterial properties. It can help to boost the immune system and protect against infections. Turmeric can be added to soups, curries, and smoothies. Combining turmeric with some black pepper and some good fat like ghee enhances the bioavailability of curcumin leading to better absorption.
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Along with a well-balanced diet, it’s important to follow these tips, mentioned below, on how to boost immunity in kids during winter:
1. Limit sugar and processed foods
Consuming too much sugar and processed foods can weaken the immune system and increase the risk of illness. Encourage your child to eat a balanced diet with limited amounts of snacks and junk food.
2. Offer probiotics
Probiotics, or “good bacteria,” can help boost the immune system by supporting digestive health. Foods such as yogurt, kefir, and fermented foods like kimchi, sauerkraut, and homemade pickles can provide probiotics.
3. Get enough sleep
Sleep is essential for a strong immune system. Make sure your child gets plenty of rest, especially during cold and flu season. Aim for at least 8-10 hours of sleep each night.
4. Encourage exercise
Regular physical activity can help boost the immune system by increasing circulation and reducing stress. Encourage your child to participate in a variety of physical activities, such as sports, dance, or outdoor play.
5. Stay hydrated
Staying hydrated is important for a healthy immune system. Encourage your child to drink plenty of water, especially during the winter months when it’s easier to become dehydrated.
6. Manage stress
Stress can weaken the immune system, so it’s important to manage stress levels in kids. Encourage your child to participate in activities that help reduce stress, such as yoga, meditation, or deep breathing exercises.
7. Wash hands frequently
Washing hands regularly can help prevent the spread of germs and illnesses. Teach your child the importance of washing their hands often, especially before eating and after using the bathroom.
8. Get vaccinated
Vaccines are an important way to protect your child against illness and disease. Talk to your child’s healthcare provider about which vaccines are recommended and keep your child’s vaccination schedule up to date.
In conclusion, making full use of nourishing winter food items and providing children with a nourishing balanced diet combined with these tips (mentioned above) can help us grow our children well and build robust immunity. It’s also worth noting that it’s important to consult a doctor or a nutritionist before making any drastic changes in your child’s diet, especially for children with food allergies or other health conditions.
The views expressed are that of the expert alone.
