5 foods that will make your kids immune system stronger
Our body’s immune system is our first line of defence against all diseases and infections. A weak immune system leads to frequent ailments. However, some lifestyle measures can go a long way in revving up this essential biological function. Children need special attention when it comes to boosting immune system. This is because the defence mechanism of their body is at the developmental stage. As a parent, make sure that you serve a balanced meal to your kids if you want them to be hale and hearty. Include these foods in their meals to help your little ones develop strong immune cells and fight off infections.
Oats
The nutrient composition of oats is very well-balanced. They contain a type of soluble fibre called beta-glucan. White blood cells, the warriors of our immune system, have special receptors for the absorption of beta-glucan. It stimulates them and helps them fight off infections.
Serve your kids with an oatmeal porridge breakfast every morning. Top it up with fruits and nuts. Oats are also often included in baked goods, muesli, granola and bread. There are many packaged consumer goods in the market that use oats as the main ingredient for snack bars.
Eggs
Eggs contain a little bit of almost every nutrient a person needs. While technically eggs are high in cholesterol, they don’t adversely affect blood cholesterol levels. In fact, they are known to raise HDL or the “good” cholesterol. Vitamins A and B-12 and selenium, found in eggs, are key to keeping the immune system healthy.
You can never run out of ways to cook eggs: Starting from hard-boiled eggs and omelettes to scrambled eggs there are too many options to try. Choose a recipe that suits your little one’s taste buds.
Fruits and berries
With popular idioms like ‘an apple a day keeps the doctor away’ being taught to children from their very first day in school, it’s no secret that fruits are a vital part of a balanced diet. Fruits provide a myriad of nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. They are also rich in antioxidants which can be instrumental in strengthening your child’s defense mechanism.
A wide variety of fruits is available for children to choose from. Oranges, bananas, mangoes, lychee, strawberries and apples are not only some of the most popular choices among children, they are also some of the healthiest fruits easily available in markets.
Yogurt
Produced by bacterial fermentation of milk, yogurt contains gut-friendly bacteria called probiotics. These germs live in the gut and improve the way our body uses food while stimulating the immune system. Just be sure you are using a low-sugar or no-added sugar yogurt for kids.
Mixing low sugar yoghurt with small amounts of maple syrup and vanilla extract will make your child fall in love with it. Adding small chunks of fruits and berries can be a good option.
Walnuts and Almonds
Dry fruits are a source of omega-3 fatty acids and numerous nutrients such as magnesium, protein, riboflavin and zinc among others. In addition to this, they are also high in vitamin E, which acts as an antioxidant to support pulmonary immune function. Nuts make bones stronger too.
Dry fruits can be roasted, made into butter, sprinkled onto ice creams and biscuits, added in the dough while making pies and cookies. If your children don’t like having dry fruits as a standalone snack, there are plenty of ways to hide them in their preferred options.