Immunity-boosting foods for kids

These are as necessary as any other food for the kids

In today’s time and age, it has become of utmost importance that immunity is built to be able to fight the infections and diseases prevalent around. While taking supplements and medicine is the new normal to build the needed immunity, there are foods that can help build it naturally. No need for supplements and running around the doctor’s office. Just like how the proverb goes, an apple a day keeps the doctor away, there are various other fruits and plant-based items that can help build immunity in children and adults alike. So here is the list of foods that one should consume in order to strengthen their immune system.

Dry fruits and seeds

These are the most basic yet the most powerful natural foods building immunity. While there are walnuts, cashews, and hazelnuts, topping the list of dry fruits are almonds. These are one the healthiest nuts on the planet Earth as they are loaded with vitamin E, iron, manganese, protein, fibre, and healthy fats. Best are overnight soaked almonds but do not peel the skin as they are rich in fibre.

And seeds like that of fruits are also loaded with necessary nutrients such as fibre, monounsaturated fats, polyunsaturated fats, vitamins, minerals, and antioxidants. From the list of seeds one can consume the pumpkin, chia, sesame, sunflower, and flax seeds. They not only boost the immune systems but also reduce blood sugar, cholesterol, and blood pressure.


These small bundles of sweetness are rich in antioxidants that are extremely good for the body and help in detoxifying. The must-have berries are strawberries, cranberries, blueberries, blackberries, and raspberries. Apart from adding the absolute colour factor, they are also nutritious. These antioxidants fight against free radicals and strengthen a child’s immune system.

Citrus Fruits

These fruits are an excellent source of Vitamin C which is highly necessary for the body to fight infection and heal wounds quickly. They also contain vitamin B, potassium, magnesium, phosphorus, and antioxidants that further strengthen the immune system of children. Be it lemons, oranges, grapefruits or limes, all are good for the body.


This milk-based food is good in multiple ways. Right from the content of calcium to the probiotics, yoghurt is necessary for the body. Probiotics are good bacteria that help improve digestion. It also has potassium and vitamin D.

Some other immunity-boaster foods are oats, bell pepper, turmeric, meat, fish, and eggs.

Nirtika Pandita

A follower of Master Oogway, living by his words of Yesterday is history, tomorrow is a mystery and today is a gift, which is why it is called the ‘Present’, I am trying to master the art of now. Keeping that in the center I am combining my professional prowess as a writer and nerves of a gastronaut to conquer the Saha world.
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