How Do I Boost Immunity In My Child Through Food?

A smiling child holding a bowl of healthy food that helps build immunity in children

Medical Reviewed by Priyanka Gupta, Postgraduate in Dietetics and Food Service Management

Are you concerned that a change in the weather may make your kids sick? Do you want to shield them from environmental bacteria and viruses? Do you want to boost your child’s immunity naturally? We have the same feeling!

With the changing times,’ how to increase immunity in my child naturally in India?’ or ‘which food increases immunity in a child?’ might be usual questions that arise in everyone’s minds. But we’ve got you covered.

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Foods to Boost Your Child’s Immunity

Here’s a comprehensive list of foods that can help you boost your child’s immunity

1. Berries

These delicious small snack options are colourful and packed with antioxidants. It lowers the possibility of cell damage and maintains the health of your immune system they are also good for the hair, skin and eyes. All of these berries, whether they are strawberries, blueberries, cranberries, or raspberries, are delicious and nutritious.

2. Citrus Fruits

They are among the greatest foods for children to increase their immunity, in addition to being delicious. Vitamin C, a substance essential for boosting the immune system, is abundant in citrus fruits like oranges, grapefruit, and lemons. . That’s not it, though! They also have acceptable levels of potassium, magnesium, phosphorus, B vitamins, and antioxidants, which can help in reducing the chances of cancer.

3. Red Bell Peppers

Red bell peppers are a fantastic source of vitamin C that will strengthen the immune systems of your kids. Beta carotene, which is transformed into vitamin A, is also present. We are all aware that this vitamin supports healthy mucous membranes and skin. Add cooked peppers to your child’s diet or blend red bell pepper into pasta sauce to reap the advantages. it also contains vitamin b6 which is important for the formation of blood cells.

4. Dry Fruits and Seeds

Dry fruits and Seeds are an abundant source of vitamin E, a vital immune system enhancer. In addition, they have astounding levels of protein, good fats, fibre, omega-3 fatty acids, vitamins, and minerals. It is also a good source of fat, it can also help in maintaining good heart and organ health If you have small children, you may make a powder at home by pulverising everything in a blender, and then serving it with milk. Some bars made of dried fruit are tasty treats as well!

Looking for a healthy seeds mix? Try our seeds cocktail for a healthy nutritious snack!

5. Yoghurt

Yoghurt’s probiotics strengthen immunity generally and prevent a variety of harmful bacteria and yeasts from growing in the stomach making them amazing immunity growth food for your child. Not only does it help with boosting digestion in your body, but it can also help with maintaining a green environment in the gut. Additionally, probiotics have been linked to a reduction in allergies like eczema, especially in youngsters.

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6. Leafy Vegetables

Calcium, iron, magnesium, potassium, vitamin C, vitamin A, and vitamin K are all abundant in leafy plants. They are also a great source of antioxidants, which improve the performance of the immune system. In search of the healthiest leafy vegetables? Spinach, broccoli, kale, cauliflower, and cabbage are among the options. How should you offer them to your kid? Consider placing them on a pizza, and making rolls with stuffing made of green vegetables. You can also make vegetable nuggets.

7. Turmeric

While turmeric’s raw roots are also very beneficial, its powdered form offers several advantages. Curcumin, a substance found in turmeric, is known to have anti-inflammatory qualities that support immunity, according to a study published in the journal PLOS ONE (Public Library of Science). Your children’s immunity can be strengthened by giving them a cup of milk with a teaspoon of turmeric once per day. Remember that children under the age of two should not drink turmeric milk.

8. Meat and Fish

Including fresh meat and fish in your diet is a great idea since protein plays a key part in strengthening white blood cells, which are responsible for battling illnesses. Fish and seafood provide omega-3 fatty acids, while beef provides a staggering quantity of Vitamin B, zinc, and iron.

9. Legume

Lentils, chickpeas, and kidney beans can provide the necessary amount of protein. So that you may appreciate how beneficial they are to the immune system. These foods, which are high in protein, are also sufficiently dense in fibre, vitamins, and minerals. The B vitamin folate, which is essential for creating new immune cells, is abundant in beans. They have a significant impact on the body’s immune response. They stimulate cells that aid the body in warding against illnesses. Legumes, beans, peas, soy, and almonds are excellent plant sources of dietary protein.

10. Oats

Beta-glucans, which are found in oats, are involved in the activation of killer cells that fight viral infections. Have peace of mind knowing that your baby’s breakfast is not only filling but also supplies its tiny body with the nutrients it needs to fend off illness. It is also a good source of fibre, zinc, essential vitamins and minerals, promoting your child’s overall health.

One of easiest and healthier breakfast option. Try our Oats Porridge Instant Mix.


It may be tough to keep your young ones safe and healthy, but putting in a bit of effort can make a huge difference, and why shouldn’t you put in the effort, for they truly are “the future of the country”

Let us know what trick you use to boost your child’s immunity in the comment section below.

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Frequently Asked Questions

Let’s go through the frequently asked questions from below:

Q. Which food can increase immunity power for children?

A. There are multiple foods to improve immunity in kids such as:
1) Berries
2) Citrus Fruits
3) Red Bell Peppers
4) Dry Fruits and Seeds
5) Yoghurt
6) Leafy Vegetables
7) Turmeric
8) Meat and Fish
9) Legumes
10) Oats

Q. What food makes immunity strong?

A. Spinach, watermelon, oysters, colourful vegetables and fruits, nuts and seeds and some herbs like giloy, aloe vera, amla drink and nonikokum drink.

Q. Which vegetables increase immunity?

A. Consuming seasonal vegetables and local ones would be the best. also, try to consume fresh vegetables and vegetables that are rich in colour. Additionally, leafy vegetables like Spinach, broccoli, kale, cauliflower, and cabbage are among the options.

Q. What fruit is good for the immune system?

A. Local and seasonal fruits always help to strengthen your immunity. Try to take a variety of fruits as your mid-meal options for excellent results. Citrus fruits like oranges, lemons, and grapefruits are good for the immune system.

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