If you are worried that your baby fell sick every now and then and each bug attracts him that passes by your area?
Though we all are giving nutritious diet to our little ones, but it’s the high time we should tight our belt and give extra care and balanced diet to little moppets and build their immune system strong.
Every child caught 6-8 colds/year for the first 2 years of her life. But we have to boost their immunity by introducing healthy food.
Yes, breastmilk is having the loads of antibodies and it will boost up the child immunity. Science has proven that longer you breastfeed your baby, the less likely your child will suffer from ear infections. As per the WHO extended breastfeeding is also beneficial for child immune and brain development.
- Vegetables and Vegetables:
Green leafy vegetables like spinach, broccoli, cauliflower, cabbage, tomatoes etc are helping to fight against infections. These vegetables are loaded with nutrients, antioxidants and vitamins that are essentials for healthy immune system.
Root vegetables like potatoes, carrots, sweet potatoes etc. are immune strengthening and work specific to respiratory system.
Children mostly don’t like green vegetables. We can give it to them in the form of soups, mix it in khichri, cutlets, boil and knead it in flour to make pooris, idlis, dosa, upma etc.
- Ginger, Garlic and Onion:
The flavonoids present in all three are immune boosting. It helps in digestion and keeps gastritis away from child. These are also good for heart health.
Lentils are rich source of protein and the building blocks of our body rich in folate and potassium.
Other than regular pulse making you can soak pulses and grind them into the batter and make dosas, chilla out of it.
- Nuts and Dried Fruits:
Nuts like almonds, walnut, cashew and peanuts are rich in vitamin E which is an important antioxidants and immune booster.
Also dried fruits like raisins, dates, figs, apricots, prunes etc. are good source of iron. It increases the stamina and concentration ability of child.
You can roast the nuts and grind them in the form of fine powder and mix in their several dishes for babies who started weaning. For dried fruits you can make the puree or syrup of them and give to your little ones.
For the child you can make the dried fruits laddoos with nuts and raisins and give it to them, they will surely love it.
Seeds like pumpkin seeds, sunflower seeds, flaxseeds are rich source of nutrients such as Omega-3 fatty acids, magnesium, protein, iron, zinc, selenium and vitamin E. All these have a direct or indirect role in boosting our immune system. These seeds also are good sources of antioxidants that help protect our cells.
You can roast these seeds; grind it into a form of powder and mix it in various dishes of child like upma, milk, porridges, khichri etc.
Curd/Yoghurt is having the probiotics which help to maintain the balance of necessary bacteria for healthy digestive system and strengthen the immune system by fighting against several microorganisms.
Plain Yoghurt could be boring for a child after sometime so we can add flavors in it. You can serve it as fruit smoothies, cold salad dressing, dessert which also increase the immunity value it.
Turmeric has anti-microbial properties, which is an antioxidant and has anti-inflammatory properties.
You can mix a pinch of turmeric in milk and boil it and give to your little ones. You can also add as a spice in preparing other meals for your child.
Honey has antimicrobial properties. It coats the throat and eases irritation of throat. Beneficial in cough.
Note: No honey should be introduced to baby less than a year. After 1 year if your child has anykind of allergy, consult with your paediatrician before giving honey.
We all know the role of citrus fruit in boosting the immunity because of their Vitamin C content. Amongst all the citrus fruit Amla is the richest source of Vitamin C.
Your child might not like the taste of it because of its odd taste, so you can give it in the form of amla murabba or amla candies easily available in market.
- Eggs and Fishes:
If you are non-vegetarian eggs and fishes are the best immune booster for your child.
Proteins in eggs are best absorbed by the human body. It helps in fighting against the bacteria and viruses that invade our body and help in regeneration of cells. Eggs are rich in vitamins and minerals like vitamin A, folic acid, zinc, selenium and iron, which all are immunity boosters. You can introduce eggs in several forms like boiled egg, omelette, poached egg, pancakes, fruit cakes etc.
Fish contains complete proteins and good amount of essential fatty acids like omega 3 fatty acids. It helps in increasing our immunity by increasing the number of immunity cells (T- cells) in our body.
Sprouts are having good proteins and easy to digest. They are rich in Vitamin B, C and minerals. It helps in building nerves, bones, tissues and blood. It is an excellent detoxifiers and contribute extensively to the immune system.
You can grind it to a paste and make dosa, idli, chiila and pancakes of it. Also you can add chopped vegetables and make a roll of it.