The common cold, flu, and other seasonal ailments accompany winter and the warm sun. Maintaining children’s immune systems throughout this stage to prevent them from becoming sick easily becomes a difficult undertaking. They are more susceptible to infections because their immune systems are still developing at such young ages. This explains why children are more likely than adults to have a cold, cough, or fever. Including items that stimulate the immune system in a child’s diet is a crucial method to keep them healthy.
The main foods that provide the diet with essential vitamins, minerals, and occasionally carbohydrates are seasonal fruits and vegetables. Fruits that are widely accessible and high in vitamins and minerals that support growth and development as well as general health include guava, oranges, apples, custard apples, and strawberries. Vitamin C-rich fruits, such as kiwis, oranges, guavas, and berries, are vital for a strong immune system. White blood cells, which fight against infections, are produced with the aid of vitamin C. In addition, vegetables including sweet potatoes, yams, carrots, beets, spring onions, and turnips are excellent sources of complex carbohydrates, high in fibre, and a strong source of vitamin B12. They also help prevent malnutrition and strengthen the immune system. Vitamins A and C, which are both critical for a strong immune system, are also abundant in spinach. Iron and folate, which aid in infection prevention, are also present. You may sauté spinach as a side dish or add it to salads and smoothies. Beta-glucan, a form of fibre that has been demonstrated to strengthen the immune system, is also abundant in mushrooms.
Almonds: Zinc, found in almonds, one of the most widely consumed and well-liked nuts, aids in tissue healing and immune system support. Vitamin E, which lowers inflammation, is also found in almonds.
Brazil nuts: Selenium, found in Brazil nuts, has anti-inflammatory and anti-immune properties.
Peanuts: A wintertime mainstay, peanuts can promote cell regeneration and immunity.
Sunflower Seeds: One ounce of sunflower seeds provides two-thirds of the daily required amount of vitamin E.
Pumpkin Seeds: Nutritious Omega-3 fatty acids and amino acids that are critical for immunological function can be found in pumpkin seeds.
Chia Seeds: Chia seeds are rich in immune-boosting amino acids and good Omega-3 fatty acids.
Flax seeds: Flax seeds are rich in immune-boosting amino acids and good Omega-3 fatty acids.
Hemp Seeds: include beneficial amino acids and Omega-3 fatty acids that are critical for immune system function.
A trail mix made with one’s preferred nuts and seeds can also be eaten for breakfast with mueslis and oats. Nuts can be consumed as a roasted mixture or added to salads and desserts.
