Kids are more vulnerable to flu and cold in winter, so parents need to make sure they add healthy seasonal food items to fulfill their nutritional value. This article will help cover winter nutrition to boost your child’s immune system with seasonal foods.
#1. Citrus fruits
However, it’s important to note that some children may be allergic to citrus fruits, so it is best to introduce them in small quantities. Moreover, keep monitoring for any adverse reactions. Oranges, grapefruits, and lemons are high in vitamin C, which helps boost the immune system. If the system works effectively and strongly, it will help children fight against colds and flu.
Vitamin C also helps to produce collagen, contributing to supple and healthy skin. Citrus fruits improve the process of iron absorption in the body, potentially preventing iron deficiency. Hydration is important, and it is crucial in cold weather.
Ideas to incorporate: You can make a salad and fresh juices, make a dressing of lemon juice, and blend them together to make flavored water.
#2. Nuts and seeds
Several seeds are available in the market, including sunflower, almond, walnut, etc.; these are essential sources of Vitamin E, Omega-3 fatty acids, and antioxidants. They help maintain the immune system and have anti-inflammatory properties, making them great alternatives to snacks. You can roast in salt to make them crunchy and flavourful.
Ideas to incorporate: there are countless ways to incorporate nuts and seeds into your child’s diet. They can be added to oatmeal, yogurt, salads, or cereal. You can even use them to make smoothies healthier and tastier. The versatility of these ingredients can inspire you to get creative in the kitchen.
#3. Turmeric
Turmeric milk is rich in curcumin, an antioxidant with anti-inflammatory properties that help strengthen the body’s defenses. It also protects against colds and flu and promotes a healthy body. If the gut is happy, the overall body is happy. Some studies have stated that turmeric milk reduces bloating and helps cure indigestion.
Ideas to incorporate: you can make turmeric milk with a small amount of sugar.
#4. Sweet potato
Sweet potatoes are enriched with vitamins A and C, fiber, and beta-carotene, which directly help your child protect from winter flu. Additionally, they are sweet, so your child can happily eat them. Strengthening the immunity system, promoting a healthy gut, having good carbs, and being easy to digest are some of the qualities that you can’t resist.
Ideas to incorporate: You can mash it and mix it with some flavors, roast it to make a tasty snack, make sweet potato soup, or bake or fry it, which can become a healthy alternative to fries.
Yogurt
#5. Green vegetables
Along with vitamins, minerals, potassium, and calcium, vegetables are highly rich in beneficial antioxidants, which help boost kids’ immunity and combat winter flu. You can add basil sprouts, kale, spinach, beans, cabbage, lettuce, radish, and bitter gourd.
Ideas to incorporate: Vegetables are easy to incorporate into your child’s diet by adding them to soups, stewing them, making salads, etc.
#6. Garlic and Ginger
These are good for children in winter as they possess strong antimicrobial properties that help fight cold. They keep children warm in winter and improve their digestion.
Ideas to incorporate: You can make simmering ginger water by adding honey and lemon, as it reduces throat souring and coughing. You can also make garlic bread and add both ingredients to soups.
#7. Broccoli
This food is supercharged with minerals, vitamins, fibers, and several other antioxidants, making it a superfood. This not only helps to improve health and digestion but also makes bones healthy. First of all, it is healthy for children, and secondly, not for the short term; this vegetable ensures the health of your child for the long run.
Ideas to incorporate: You can make soup, add pasta, make broccoli stir-fry, steam it with rice, combine herbs and spices to make broccoli fritters, and many more. There are a number of ways to make a healthier and tastier version of broccoli, and your child will not even make excuses not to eat it.
#8. Mushrooms
Mushrooms are very good for children in winter as they are sources of vitamin D and other essential nutrients. In winter, most children face the issue of Vitamin D, which is why parents need to add more nutritional food that helps kids to have vitamins and minerals.
Ideas to incorporate: You can make soup and vegetables, which can also be added to pasta. These help kids consume good food, and you won’t have to compromise on their taste.
#9. Bajra, dates, and carrot
These are some of the food items that children avoid eating. Carrots are high in fiber, antioxidants, vitamins, and beta-carotene, which the body needs to deal with viral infections.
Bajra promotes healthy blood circulation, which significantly helps in overall growth and development. Lastly, dates are high in iron, magnesium, and calcium, which keep children warm and help protect them from cold.
Ideas to incorporate: You can make bajra khichdi or roti and serve it with pickles and dal. Carrots can be added to salads. Moreover, you can use dates to make cookies, cakes, or pastries.
These food items made people aware of how good and effective winter foods are. By fulfilling kids’ daily and nutritional value, they are also protected from colds and flu. Moreover, you have several options to incorporate into food so that children can eat it happily. Apart from that, you can also consult specialists like Cradle Hospital to give them a balanced diet.
