Seasonal change, especially when there is a transition from autumn to winter, impacts the immune system of the elderly and our little ones (the most). The winters-to-spring season is not an ideal and easy transition. Early sunset accompanied by long nights and shorter days. The sudden drop in temperature makes us shift from air conditioners to fan to shutting our windows (hence no ventilation) and switching over to air-purifiers. Dryness of skin and hair, trying to stock on all the fresh produce of winter vegetables. All these are a reflection of how we must acclimatize and get used to eating what the season offers. Either way, our kitchens should be stocked up with immune-boosting foods for kids and the entire family.
The smooth transition from sultry summer to pleasant fall is divine but it also brings with it the grief of having to deal with low immunity. A strong immune system can play a strong defensive role in keeping the diseases at bay. What we eat plays a critical role in how our body reacts to a sudden dip or rise in the temperature we may be exposed to. In fact, the two weather-changing phases also witness maximum air-borne viruses doing the rounds. Here, we bring to you a list of immune-boosting foods for kids to include in the meal plan.
8 Immune Boosting Foods for Kids During a Change of Season:
This ancient Indian spice which contains curcumin has many medicinal values. It is rich in antioxidants and has anti-inflammatory properties. By adding a teaspoon of turmeric in your daily food you can ward off any disease.
2. Garlic, onion, and ginger
These trinity roots not only make the dish tastier but also have immune-boosting properties. Garlic has natural anti-inflammatory, anti-parasitic, anti-fungal, anti-coagulant, antiviral, and antibiotic which helps to boost blood circulation and it does not create bacterial/organism resistance. Similarly, onion is loaded with sulfur and is good for your gut. Likewise, ginger one of the most sattvic food has high antibacterial properties and increases blood circulation. It also helps in digestion, reduces gas, and enhances the absorption of nutrients.
This probiotic is a source of trillions of good bacteria present in our body which boosts up digestion. It is also rich in calcium and makes our bone strong, and not only that it improves blood circulation also. Include this in your kid’s diet by making smoothies or sundaes and reap the benefits of yogurt.
4. Pumpkin, sweet potato, carrot, and broccoli
These wonder vegetables are highly nutritious. Pumpkins for eg. are packed with vitamin-A, and flavonoid polyphenolic antioxidants such as lutein, xanthin, and carotenes in abundance. Sweet potatoes, on the other hand, are a rich source of fiber and contain a lot of vitamins and minerals such as iron, calcium, selenium. They’re a good source to most of our vitamin B and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed.
Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene. Nevertheless, broccolis contain vitamins like A, C, K, folate, calcium, iron, magnesium, potassium, zinc, manganese and selenium while carrots are brimming with natural vitamin A.Carrots are detoxifiers they also possess vitamin K, potassium, antioxidants, and fiber.
5. Non-vegetarian food
Non-veg items like chicken, fish, and egg are very nutritious and they are high in protein, omega 3, and calcium. A bowl of nice chicken soup can be a good treat to an ailing body.
6. Nuts and dry fruits
These superfoods are high in antioxidants, protein, vitamin, and minerals and are known to be one of the most effective foods which improve immunity. But be very careful when you are feeding nuts or dry fruits to your toddler. It is best to be given in the powder form to prevent a choking hazard.
7. Leafy greens
Leafy greens and legumes are basics for a healthy diet. Greens like Spinach (palak), Fenugreek (methi), Amaranth (chaulai), and Mustard Greens (Sarson) are filled with antioxidants, protein, vitamins, minerals, and fiber.
Pulses or Lentils form an integral part of any Indian kitchen and are one of the staple food. They are rich in protein and are full of polyphenols. They are a good source of iron, folic acid, and magnesium too. They are known as roughage food are excellent for digestion. They are also very good for bones.
Not enough! Here, check out this list too!
by Suditsha Sanyal