7 immunity boosting foods for your child you can't miss

7 immunity boosting foods for your child you can't miss Banner
7 immunity boosting foods for your child you can't miss Banner

Does your child catch infection easily? Here is the list of Immunity boosting food for kid that may keep your children healthy all year long! You can build up your children’s immune systems with nutrient-dense foods. They are certain food that consists of exact number of nutrition that your child requires to build their immunity. Including these foods will make your child ready to fight with infection.

Check out the list of top 7 immunity boosting food and how can you give it to your child.


Why to include almonds?

Almonds are a must for children as they are loaded with essential nutrients that a child needs in his growing years. They are a healthy snack and contain vitamins, minerals, and unsaturated fats. - A new study published in Nutrition Research found that adding a moderate amount of almonds to the family diet (1.5 ounces/day of whole almonds or almond butter for parents, 0.5 ounces/day for children) significantly improved overall diet quality. A new study supports the same. According to a team of American researchers, eating a moderate amount of almonds every day may enrich the diets of adults and young children.

Ideas to make them eat

You can include them in their favoriute Smoothie, Shakes or their favourite sweet dish like Gajar ka halwa or kheer.

It’s best if you can give them overnight soaked almonds early in the morning.


Berries are full of antioxidants which help your body fight oxidative stress caused by free radicals. This helps keep our immune system fighting! One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits. A study revealed that primary school-age children performed tasks with 10 per cent greater speed and accuracy after taking wild blueberry drinks.

Ideas to make them eat

Most of the children love to eat berries like strawberries, blueberries as a snack. You can also include in shakes, oat meal or fruit cakes, etc.


Eggs are an excellent source of iron and are a nutritious source of protein, fat, Vitamins A, D, E, and B12 and choline. They are really essential for the growth of kids and building their immunity. Eating eggs regularly helps kid in making your kid smarter and healthy.

Introducing whole eggs early in a child’s diet can reduce their chances of developing an egg allergy. It’s one of the reasons why the latest infant feeding guidelines from Health Canada, the Canadian Pediatric Society, Dietitians of Canada and the Breastfeeding Committee for Canada recommend introducing whole eggs as soon as six months of age, or as soon as your baby starts eating whole foods.

Ideas to include in your kids diet

Boiled eggs are loved by kids. Also, you can make them eat as half fry egg, omelet, egg curry or egg bhurji. Also, you can add eggs in magi. Kids will love it!

Sweet Potatoes

Sweet Potatoes are healthy and nutritious. Sweet potatoes are high in beta-carotene, which studies have shown to increase the number of white blood cells and increase the activity of killer cells. It is good source of Vitamin C and thus helps in boosting immunity.

Ideas to make them eat

Add cooked, diced sweet potatoes to soups or salads. Use a fork, masher, or blender to puree the cooked potatoes. Season them with salt, herbs and lemon juice. Instead of French fries, serve fried sweet potatoes to them.


Broccoli is one of the healthiest vegetables enriched with vitamins and dozen of nutrients. It consists of high amount of calcium and Vitamin K & thus helps in making kids bone stronger.

Published in the online edition of the Journal of Allergy and Clinical Immunology, the study findings show that sulforaphane, a chemical in broccoli, switches on a set of antioxidant genes and enzymes in specific immune cells, which then combat the injurious effects of molecules known as free radicals that can damage cells and lead to disease.

Ideas to include in your kids diet

You can add them in sandwiches. Make a salad, stir fry them and add in your kid's favourite dishes. Season them with salt, black pepper, herbs and lemon juice. You can also prepare stuffed parantha. Be creative moms and prepare a delicious recipe from broccoli


Oats are very excellent source of vitamins , minerals and fibers. They provide impressive health befits to kids. Kids can have multiple benefits of consuming oats at an early age. It also decreases the risk of asthma (a common childhood disease). 

Ideas to make kids eat oats

You can give them as porridge or also can give oats cookies to kids.


Seeds like flax seeds, sunflowers seeds or pumpkin are good source of vitamin E, zinc, and omega 3 fatty acids, all of which help your immune system. Chia seeds are high in nutritional value and easy to digest. Packed with omega-3 fatty acids, calcium, protein, fiber, magnesium, and manganese, this wonder-food offers numerous health benefits.

Ideas to make kids eat seeds

Pack seeds for snacks, sprinkle on soups or salads, use them in baking, or add them to smoothies

Published on: 11th April 2020