10 immunity boosting foods for children

 

1.Green leafy Vegetables :-

Spinach, Methi, Broccoli may boost the immune system, as it contains many essential nutrients & antioxidants. 

including :-

Flavonoids

zinc

Folate

Beta carotenoids 

Vitamin C

Vitamin E

Vitamin C & E can help support the immune system. 

Leafy vegetables are healthiest when cooked as little as possible so that it retains nutrients. However, light cooking makes it easier to absorb. 

Research also indicates that flavonoids may help to prevent common cold in otherwise healthy people. 

Red bell peppers :- 

It contain almost 3 times as much vitamin c as a Florida Orange. They are also rich source of beta carotene. 

2. Seasonal Fruits :-

Papaya

 It's loaded with vitamin c you can find tje daily recommended amount of in a single medium fruit. Papayas also have a digestive enzyme called PAPAIN that has anti-inflammatory effects. Papaya have good amounts of potassium, magnesium & folate all of which are beneficial to your overall health. 

3. Berries :-

Blueberries, cherry, strawberry contain a type of flavonoid called anthocyanins which has antioxidant properties that can help boost a person's immunity. 

4.Citrus fruits :-

Most people turn straight to vitamin c after they have a cold. That's because it helps build up your immune system. 

Almost all citrus fruits are high vitamin c. 

Popular citrus fruits include :

Grape fruit

Orange

Clementines

Tangerines

Lemons

Limes

Guava

Also keep in mind that while vitamin c might help you recover from a cold quicker. 

Vitamin c increases production of white blood cells , which are key to fighting in fentions. Because your body doesn't produce or store it, you need daily vitamin c for continued health. The RDA for adults is :-

75 mg for women

90 mg for men

5.Garlic :-

Garlic is found in almost every cuisine in the world. It adds a little zing to food. It's must have for your health. It has antiviral & antibacterial properties. Garlic's immune boosting properties seem to come from a heavy concentration of sulfur compounds, such ALLICIN . 

6. Turmeric :-

Turmeric is a yellow spice that many use in cooking. It's also present in some alternative medicines. Consuming turmeric may improve a person's immunity. This is due to the CURCUMIN a compound in turmeric. According to a 2017 review, curcumin has antioxident & anti-inflammatory effects. 

7. Ginger :-

Ginger is another ingredients many turn to after getting sick ginger may help decrease in flammation, which can help reduce a sore throat & inflammatory illnesses. Ginger helps with nausea too. Ginger packs some heat in the from of gingerol, a relative of capsaicin. Ginger might even possess cholesterol lowering properties. 

Oats :-

Oat meal is a very popular breakfast now a days. Full of nutrients & fiber, oats are one of the most nutritious whole - grain foods. There is evidence that oat meal can support healthy cholesterol levels due to it's beta-glucan content. Beta-glucan also activates killer cells. Oatmeal contains a soluble fiber called beta-glucan that can help improve insulin response & possibly reduce blood sugar too. Oatmeal contains high levels of antioxidents, specifically it contains polyphenols , which bare plant based compounds that are rich in avenan thramides. 

9.Seeds & Nuts :-

Seeds include :- sunflower seeds, flax seeds etc. 

Seeds can make a tasty addition to breakfast. They are a rich source of vitamin E  an antioxidant. In the same way as other antioxidants , vitamin E improves immune function. 

Nuts include :- 

Cashew, almond, walnut etc. Nuts are another excellent source of Vitamin E. They also contain manganese, magnesium, omega -3 fats & fiber. A small handful orange quater of a cup of almonds is a healthful snack that may benefit the immune system. 

10. Yogurt :-

Look for yogurts that have the phrase “live & active cultures ” printed on the label like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. 

Try to get plain yogurts rather than the kind that are flavored & loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits & a drizzle of instead. 

Yogurt can also be a great source of vitamin D. 

For non vegetarians :-

1.Eggs :-

Eggs are one of the few foods that should be classified as “super foods ”.They are loaded with nutrients. Some of which are rare in the modern diet. 

A serving of two large eggs contains 11 grams of fat, of which around 2/3 of the fat unsaturated. All of the fat in an egg is found in the yolk. The yolk also contain a ton of important. Fat soluble nutrients like vitamin A, D &E & the antioxidants lutein & zeaxanthin. The heal thy fats in the egg yolk actually help our bodies to absorb these nutrients in the yolk too. 

2. Salmon fish :-

Salmon, tuna, pichards & source of omega -3 fatty acids. According to a 2014 report, long -term intake of omega -3 fatty acidsay reduce the risk the matoid arthritis omega -3 fatty acids are required for kids brain development. So a nursing or pregnant women should include it in her diet.

3. Poultry :-

Poultry, such as chicken & turkey is high in vitamin B-6 calcium & proteins. About 3 ounces of light turkey or chicken meat contains nearly are third of your daily recommended amount of B-6. 

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It's also viral to the formation of new & healthy red blood. 

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