6 Immunity-Boosting Foods For Kids To Be Healthy - 24 Mantra Organic

6 Immunity-Boosting Foods For Kids To Be Healthy - 24 Mantra Organic


Foods for boosting your kid’s immune system with recipes



Once you become a parent, you are always worried about your children’s health. You worry about what they eat, do they get enough sleep, are they physically active?

Children tend to fall sick quite frequently – especially coughs and colds. Rather than going to the doctor for prescription medications, you need to ensure that you build up your child’s immunity.

What is Immunity?

Immunity is the body’s ability to protect itself from illness caused by germs and viruses. The immune system is comprised of cells, organs, and tissues. All these elements help to beat viruses and protect the body from harm.

The best way to keep your immune system healthy is by eating home-cooked food rich in vegetables, fruits, and healthy meats. No matter your choice of diet – vegetarians, vegans, or non-vegetarians – nature is full of foods that are healthy and nutritious.

Here’s a list of food to include in your child’s diet to boost their immunity.

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Immunity-Boosting Foods for Kids

1. Leafy Vegetables

The variety in green leafy vegetables is genuinely endless. Besides mint, coriander, and spinach, you also have an option for kale, curry leaves, Swiss chard, and others. These green vegetables are some of the immunity-boosting foods for kids. Green leafy vegetables are filled with micronutrients. Micronutrients include vitamins A, K, C, calcium, magnesium, iron, and potassium.

Micronutrients are excellent at boosting the immune system. Leafy vegetables are full of chlorophyll, which is similar in structure to haemoglobin. This helps keep the iron levels in the body steady. And improves the overall health of the eyes, heart, and liver. While eating salads, try to include as many types of greens that you can.

2. Root Vegetables

Another food to include in your diet to boost immunity in kids is root vegetables. Root vegetables include carrots, potatoes, turnips, beetroots, and even sweet potatoes. Root vegetables are more popularly known for being starchy and high in carbohydrates. However, it is important to note their contribution in boosting immunity among kids.

Root vegetables grow below the ground and absorb a lot of the water splashed on them. Since plants grow and flourish due to the roots’ strength, the roots are densely packed with nutrients. Antioxidants like beta-carotene and chlorogenic acid, along with vitamins A and C, and manganese are found in abundance in root vegetables.

3. Fruits

Nothing can be sweeter than fresh fruits that are perfectly ripe. Fruits are full of natural sugars that negate the use of processed sugars like jaggery and sugar. Even fruits have differences in what nutrients they hold. Citrus fruits like oranges and limes are great for warding off colds and coughs. They have a considerable amount of Vitamin C. Apples have a lot of fibre, which helps maintain gut health.

Most of the fruits you eat should be consumed with the peel. Peels contain phytonutrients, which can help prevent diseases and keep the body healthy. When fruits are juiced, there is a loss of nutrients, so it is better to eat fruit as it is rather than as juice. Indeed, fruits should be included in preparing immunity-boosting foods for kids.

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4. Nuts

Nuts are dried fruits that are chockful of nutrition. Nuts are a must for immunity-boosting foods for kids. Many nuts like almonds, walnuts, cashews, chestnuts, and many more are great to include either as snacks or as ingredients in any food preparation. Most nuts are rich in Vitamin E and B6, omega3 fatty acids, magnesium, iron, and potassium.

With the current trend of going vegan taking the world by storm, nuts’ consumption in the form of milk and other preparations have increased. Not only can nuts be eaten raw, but they can also be added to any dish to elevate the richness and health component. Even salads can benefit from the addition of a handful of assorted mixed nuts.

5. Turmeric

The importance of turmeric is well-known. Turmeric is an essential spice, especially in Indian cuisine. Turmeric is the host for the compound curcumin. Curcumin is a powerful antioxidant and has anti-inflammatory properties that help in boosting the immune system. The more commonly used form of turmeric is in its powdered form. However, the raw turmeric root can also be consumed in moderation to keep the body healthy.

The acrid taste of turmeric may not appeal to children, but since it is one of the immunity-boosting foods for kids, it has to be included in the diet. Just add a pinch of turmeric to all food preparation in a glass of milk to ensure that children consume turmeric.

6. Eggs

Although eggs are consumed worldwide, there is always an ongoing debate about consuming the same health and safety. Eggs are an excellent source of proteins and nutrients. The yellow yolk is full of rich minerals and vitamins, which is especially suitable for eye health. The egg whites are a superb source of protein. As yolks contain more than half the daily cholesterol recommendation, many nutritionists recommend consuming the whites rather than the yolks.

Eggs can be consumed in so many different ways – boiled, sunny side up, scrambled, or even omelettes.

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Hacks to Boost Immunity

Immunity-boosting foods for kids is not the only way to protect the immune system. Along with eating right, physical activities like sports and dance are also necessary. Regular consumption of processed foods like refined flour, white sugar, and junk food can harm the immune system and should be consumed in moderation.


Worrying about the health of your child is one of the overall concerns of parenthood. The best way to alleviate this concern is by ensuring that whatever food your child consumes is healthy and provides them with the best nutrition for their growth.

Ensure that you include all kinds of immunity-boosting foods for kids in your child’s diet for a happy and healthy child.



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