As the temperatures begin to drop, sleeping in cosy blankets and dressing up in warm jackets, caps, mittens, and socks isn’t enough for your little ones. There is nothing better than strengthening your kid’s immunity in order to beat the cold weather and protect them against all kinds of diseases.

A healthy diet consisting of nutrient-packed whole foods along with fruits and vegetables can help boost your child’s defences.

To help you with your child’s winter care regime, we have some immunity boosting tips for you that’ll help your child relish the season by staying warm and safe. Let’s look at some of the top foods that should hold a place on your kid’s plate every day. Make sure to add them to your kid’s daily diet to reduce their chances of catching flu and other illnesses during winter.

Top Immunity-Boosting Foods For Kids That You Should Consider

1) Almonds

Eating almonds in winter keeps your child’s body warm and strengthens her immunity. This is because almonds are high in vitamin E and manganese, a strong immune-boosting duo that ward off upper-respiratory infections as well as boost energy.

2) Berries

There are many different berries that you should incorporate in your child’s diet: strawberries, blueberries, raspberries, cranberries, and blackberries, to name a few. Berries are loaded with antioxidants, which help to fight oxidative stress caused by free radicals, and help to keep the immune system strong and fighting.

3) Yogurt

Yogurt makes a healthy, immunity boosting snack for kids of all ages. It is filled with sickness-fighting probiotics that stimulate the immune system. It is also a wonderful source of many minerals and vitamins, including riboflavin, zinc, selenium, and magnesium that support functioning of the immune system. Remember to use brands with low-sugar or no-added sugar, as it has the opposite effect on the immune system.

4) Salmon

If you want your children to avoid getting a cold & flu this winter season, then you should be giving them zinc-rich foods. Salmon is filled with zinc that is helpful in suppressing respiratory infections in children during winters. The Omega-3 fats in salmon protects the immune system to keep it balanced and protects against viruses and bacteria. The latest research also indicates that these fatty acids also protect the lungs from colds and respiratory infections.

5) Eggs

Eggs boast of some impressive nutritional values for boosting your child’s immunity. A single egg contains a stellar combination of 13 vitamins, many minerals and is about 80 calories. Eaten as a high-protein breakfast, eggs can boost your child’s concentration and energy levels. Eggs also contain immune-boosting nutrients, such as B vitamins and selenium, which help in boosting the immune system of a child.

6) Broccoli

Broccoli can be a great addition to your child’s diet if you’re trying to prevent a cold. This cruciferous vegetable is a nutritional powerhouse and is proven to help boost immunity. It has a number of immune system boosters and a number of antioxidants which combat free radicals in the body and prevent your child from getting sick. Broccoli is high in Vitamin C, which boosts immunity and protects the child from infections. One cup of broccoli contains the same amount of Vitamin C as one orange.

7) Spinach

Spinach contains important antioxidants that help build up the immune system of your child. This leafy green is full of many vitamins and minerals, including Vitamin A, E, C, and K, folate, manganese, zinc, selenium, and iron.  All of these essential nutrients work in different ways to increase the infection-fighting ability of our immune systems.

8) Sweet Potatoes

Sweet potatoes are high in beta-carotene, which is an essential antioxidant that is known to increase the number of white blood cells and increase the activity of killer cells in your child’s body. Sweet potatoes are also a nutritional all-star of vitamin C, which is another immune system enhancer.

9) Seeds

Seeds such as pumpkin, chia, muskmelon, sunflower, and flax seeds are good immunity boosters for your child. By eating a wide variety of seeds, your child can get vitamin E, zinc, and omega 3 fatty acids, all of which help build a healthy immune system.

Final thoughts

Beyond nutritional support, a healthy lifestyle can help fortify your kids’ immune system. Other lifestyle factors that may affect a child’s natural defences against diseases include their physical activity levels, and the quality of the rest they get. 

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