10 Foods that will Boost your child’s immunity.

Get the insight on what are the best foods to include in your child's diet to support their immunity

by Akansha_B Updated: 02 May, 2022, 11:11 IST
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Nothing hurts a parent more than seeing their child fall to viral infections or the changing weather. That is right! We are all conscious of the significance of a well-balanced diet for children.

When it comes to living a healthier lifestyle, a healthy nutritious diet is important. A balanced diet, when combined with some basic daily exercise, can help you achieve and sustain a healthier weight, lower the risk of chronic diseases such as cancer and heart disease, and improve your general well-being.

Although we do our utmost to meet our child's nutritional needs, we must also ensure that we include power foods that contain nutrients that will improve his/her immunity and help him/her battle illnesses.

1. Leafy Vegetables


Vegetables including cabbage, cauliflower, spinach, broccoli, parsley, kale, lettuce, and particularly green leafy green veg benefit in infection prevention and treatment. Leafy vegetables are high in nutrients and micronutrients including Vitamins A, C, and K, calcium, iron, magnesium, potassium, and so on. They are also full of antioxidants such as beta carotene and other carotenoids, which are essential for a strong immune system.

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2. Berries


Berries are high in antioxidants, which help in the body's battle against oxidative stress induced by free radicals. This contributes to our immune system's ability to defend! Strawberries, blueberries, raspberries, cranberries, and blackberries are only a handful of the berries you can want to include in your child's diet. Also, frozen berries are almost as nutritious when berries aren't in season.

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3. Citrus Fruits


Citrus fruits, such as bananas, limes, and guavas, are high in Vitamin C, which aids in immune system function. as well as antioxidants Furthermore, citrus fruits aid in the processing of nutrients such as iron and the development of a healthy immune system.

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4. Oats


Whole grains are a good source of fibre. They're high in beta-glucan, a form of fibre with antimicrobial and antioxidant properties. The fibre also aids in the cleansing of the intestines and the prevention of constipation. Oats produce beta-glucans, a fibre portion that stimulates killer cells. These are the cells in our bodies that resist bacteria, viruses, and other intruders.

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5. Pulses


Protein, fibre, folic acid, copper, calcium, magnesium, zinc, and potassium are abundant in pulses and lentils. They are one of the simplest sources of protein, which is necessary for all body functions, including the immune system. Lentils also include phytochemicals, which are plant compounds that aid in the prevention of chronic illnesses.

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6. Nuts


Almonds, hazelnuts, pistachios, cashews, peanuts, and walnuts are common nuts, while seeds include pumpkin seeds, flax seeds, chia seeds, hemp seeds, and sesame seeds. They are high in protein, healthy fats, fibre, vitamins, and minerals. Nuts are rich in Vitamin E which is an important antioxidant for the immune system.

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7. Garlic, Onions, and Ginger


Onion and garlic contain sulphur compounds that are said to prevent cancer. All three contain active compounds called flavonoids, which improve the immune system. Ampicillin in garlic and Quercetin in onions are the active compounds. Ginger contains shagaols and gingerols. Any seasonal disease can be avoided by generously using them while cooking foods.

It is still preferable to produce fresh garlic and ginger pastes rather than using store-bought pastes. Garlic, onion, and ginger help digestion, prevent gastritis and improve heart health.

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8. Root Vegetables


Root vegetables such as sweet potatoes, carrots, beetroots, yam, and potatoes, improve the immune system and function specifically in the respiratory system. Since they emerge underground, they absorb a wide range of nutrients from the soil. Root vegetables are high in both soluble and insoluble fibre.

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9. Eggs and Dairy Products


Eggs, milk, and other dairy products contain all of the necessary saturated fats, as well as iron, vitamins, minerals, and carotenoid that the body needs for development and proper functioning. Lactose-intolerant children should try almond milk or soy milk, which are also healthier alternatives to traditional cow milk.

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10. Fish


Fish is good for the immune system and also for the functioning brain. It contains Omega-3 fatty acids as well as other good fats, which are important for increasing the function of body cells. Fatty fish such as salmon and tuna are excellent choices for children. You can easily find fish and seafood online of good quality on websites like Licious and save with coupons and offers. 

Apart from the above food, there are still a few like sprouts, spices like turmeric, honey, gourds, peppers, curd etc essential for your child’s growth and to boost his/her immunity. In addition, ensure that your child gets sufficient sleep. Rest is essential for cell repair and formation, as well as the development of a balanced immune system.

Keeping the child away from sources of fear and stress, since stress decreases immunity. Make sure the kids have enough physical exercise and spend at least some time outside every day. Let us know in the comment section below, how you maintain your child’s healthy diet.

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