Winters and delicious food are complimentary to each other. Keeping your child warm and healthy is possible with the serving of the best foods throughout the season.
As we all know “a strong immune system starts with what’s on your plate”!
Adding nutrition to your child’s diet keeps your child healthy and fit. If you want to keep your little ones stay active, fit, and healthy in this winter season, introducing winter superfood would be the best for you. It ensures that an extra layer of protection is guaranteed to your child while keeping him safe from flu, infections, colds, and diseases in winter. If you feel like providing your child protection, go to your nearby grocery store and add 10 winter superfoods to boost immunity in kids this season.
Immune-boosting superfoods for kids are-
1. Ginger- Nature’s Remedy
Ginger is not only an ingredient that you use for warming up your tea. It is an anti-inflammatory agent that helps in combating the flu and cold. It helps in boosting your circulation and reducing the inflammatory illness in your throat. Try making something delicious with ginger mostly likable by your kid.
“Spicy little helper”
Adding fresh ginger in smoothies, soups, or even in a cup of tea would help keep your immune system secure. Not only it is preferred for its great taste but also assists you in keeping your little one feeling best in the entire season.
2. Citrus fruits- Vitamin C Powerhouse
Citrus fruits are a great composition of vitamin C which increases the production of white blood cells required for fighting infections. As the winter starts, mothers start turning their kids to oranges as it enhances their immune system. So, why not pack some citrus slices in your child’s lunchbox or add a splash of fresh orange juice to their breakfast? It’s a simple, tasty way to power up their immunity.
“An orange a day keeps sniffles away”
As your body does not produce vitamin C, you need to increase your intake of Vitamin C to keep your kid from recovering from the cold quickly. Some of the citrus fruits include:
- Grapefruits
- Oranges
- Clementines
- Tangerines
- Lemons
- Limes
3. Sweet Potatoes- Vitamin A Bomb
High levels of Vitamin A are delivered into the body by consumption of sweet potatoes as they are highly rich in beta-carotene. It assists in maintaining the health of mucous membranes and skin. This is the first line in the body that helps in fighting against harmful pathogens.
“Make their taste buds jump for joy with mashed sweet potatoes or roasted wedges.”
Foods with sweet potatoes not only help you in providing you with comfort but also act as an essential nutrient to fight off winter germs.
4. Spinach- Iron-Rich Greens
If you want the most of the iron in your body, you have to add spinach in your meals as it is loaded with iron which is the utmost production of hemoglobin. It ensures that the immune system in the body is supported and enhanced as it carries oxygen to cells. Moreover, spinach also consists of antioxidants such as vitamin C that helps in balancing the immune function effectively.
“Spinach might be the “silent hero” of many dishes.”
You can incorporate this leafy green into the diet of your kid by hiding it in omelets, pasta sauces, or even in smoothies for completing the iron composition.
5. Yogurt- Gut Health Booster
Yogurt is an excellent source of probiotics which are considered to be healthy bacteria required for maintaining or balancing the gut microbiome. A child’s strong gut is directly linked to the immune system of the body. It helps the child’s body efficiently absorb essential nutrients and fight off harmful pathogens. Ensure that you choose plain, unsweetened yogurt with live active cultures for the most benefits. It’s better to make yogurt an essential part of your child’s winter diet but remember to try not to serve directly out of the fridge.
“Think of yogurt as “the friendly bacteria” helping to fight off the “bad guys” in their digestive system.”
Yogurt can be served as a snack with fruit, mixed into a smoothie, or even used as a dip for veggies.
6. Garlic- The Natural Antiseptic
Garlic is a powerhouse for a compound like allicin that boosts in disease-fighting response of white blood cells. It has been used vastly for its antiviral and antibacterial properties by people. Adding this to your child’s diet will help in preventing infections, flu, and colds and also boost the immune system.
“A Garlic a day keeps the flu away!”
You can make its effective use by adding it to stews, soups, and roasted vegetables to boost its immunity and flavor.
7. Berries- Antioxidant Powerhouses
You may find berries to be small but they might help fight germs. Berries, such as blueberries, raspberries, and strawberries, are rich in antioxidants like anthocyanins, which help fight free radicals and strengthen the immune system. It also helps in reducing and controlling the damage to cells. They also contain minerals and Vitamin C, which is a known immune-boosting vitamin.
“Berry good” for them!
You can enjoy your berries by adding them to some cereal, yogurt, or oatmeal, or can enjoy it as a lump of frozen meat. Its vibrant color and sweet taste can bring joy to your child’s eyes and even attract the pickiest eaters.
8. Broccoli- A Nutrient Goldmine
Broccoli is a vegetable that is supercharged with minerals and vitamins. It is rich in vitamins C, A, and E, including various nutrients, fiber, and antioxidants that are effective in boosting immunity. It also contains sulforaphane, a compound known for its anti-inflammatory properties making it the healthiest vegetable you add to your plate.
“Turn broccoli into a fun ‘crunchy snack’ by roasting it with a bit of olive oil and garlic.”
If you want to boost your child’s immune system, serve it with cheese for a kid-friendly veggie side dish.
9. Almonds- Vitamin E Rich
Nuts are a great source of energy and warmth in winter, helping your children to stay healthy throughout the season. Give cashews, peanuts, almonds, pistachios & walnuts to your child to keep them healthy and fit with the composition of several vitamins and nutrients. Almonds especially are packed with vitamin E, a major nutrient that helps support the immune system. The composition of healthy fats in almonds ensures that cellular functions are maintained which are essential for improving the immune system and its response.
Nuts are “nature’s candy” when it comes to boosting immunity.
You can use it by adding it to oatmeal or sprinkling it over a smoothie to enhance the child’s immune system. Snack on a handful of almonds also proves to be fruitful for you.
10. Chia Seeds- Omega-3 Power
Chia seeds are tiny in nature but bring the best when we talk about the immune system. They are the powerhouse of Omega-3 fatty acids that help in fighting infection and reduce inflammation in the body. These essential fatty acids, particularly EPA and DHA, exhibit anti-inflammatory properties, helping the body maintain a balanced immune response. If you add this to your meal, it provides you with antioxidants and fiber for improving your immune system.
They also provide fiber and antioxidants, making them a great addition to any meal.
“Tiny but mighty”
You can not find any perfect phrase other than this to describe chia seeds and their benefits. To boost the nutritional value, you can add them in puddings and smoothies or sprinkle them on top of yogurt or cereal.
Winter Nutrition Tips for Kids
Winters are loved by almost everyone but keeping your child’s immunity strong also becomes a priority in this season. Incorporating these 20 superfood in your child’s winter diet will help them in having the right nutrients required for keeping their immune system healthy and strong.
But remember, it’s important to offer a variety of healthy foods in their meals, as balance is key. Keeping a meal composed of vitamins, minerals, fiber, iron, etc. brings the best on a plat for your child. Additionally, staying hydrated and getting plenty of rest are just as important in boosting immunity.
When the cold weather sets in, parents are often caught in a dilemma about how to keep their kids healthy and prevent illness. The solution?
A rainbow of colorful, nutrient-dense superfoods. With the above ingredients, you can ensure that your child is properly nourished and ready to tackle any bug that comes their way this winter.
So, let’s raise a spoon to good health, and may your little ones stay strong and hearty through this chilly season!
