Jobs in Education System

Natural immunity boosting foods for children

ParentsWorld January 2023 | Health & Nutrition

With the Covid-19 virus still lurking and respiratory infections on the rise this winter, parents should make it a priority to include immunity boosting foods into family diets, writes Ranjini Rao

Winter is about Christmas and New Year festivities. But also a time of year when children are susceptible to a spate of infections especially cold and flu viruses. With the Covid-19 virus still lurking and respiratory infections on the rise this winter, parents should make it a priority to include immunity boosting foods into family diets. Here are some natural foods — readily available in the local grocery store — to include in the family diet to fortify children’s immune system.

AMLA

Research has shown that amla/ Indian gooseberry (phyllanthus emblica) is anti-microbial and a powerhouse of vitamin C. It’s a versatile ingredient that can be used in many recipes. Use fresh amla in chutneys, add it to soups and rasam, make a morabba (a sweet relish using grated/ crushed amla with jaggery) or pickle (whole or sliced amla with salt and chilli powder) and add it to curries such as matar-paneer.

DATES

Dates contain several nutrients which strengthen immunity. They are rich in minerals, vitamins, and antioxidants such as flavonoids and carotenoids. They reduce inflammation and boost cardiac health. Dates are a great substi[1]tute for sugar in desserts. If your child is averse to eating packaged dates, soak dry dates overnight in water, drain and make a paste which can be used in pancakes, halwa, cakes and laddoo.

SESAME SEEDS

Sesame seeds are rich in unsaturated fatty acids, minerals, and vitamin B1. Their anti-inflammatory properties build body immunity. They can be added to hummus, chikkis, laddoos, dry and wet chutneys. You can sprinkle them also atop breads, buns, cookies and crackers. Cold-pressed sesame oil is good for cooking as well.

ALMONDS

Almonds are a proven source of protein, fibre, and a host of minerals such as iron, calcium and magnesium. They boost immunity by improving gastrointestinal functions. Overnight soaked almonds are a great way to begin the day, together with raisins and cranberries. Roasted almonds also make a good evening snack for children who can dip them in chocolate. You can also turn almonds into almond butter to add to cakes and brownies. Also good for addition into a dry fruits/seeds trail mix.

GHEE

Ghee or clarified butter is rich in fat-soluble vitamins D, K, E and A. These nutrients stimulate and improve body functions. Ghee speeds up absorption of fat-soluble minerals and vitamins from other foods, enhancing immunity. Moreover, desi ghee is a great antioxidant with antibacterial properties, which keep everyday illnesses away. Regular ghee intake also prevents the skin from becoming dry and flaky. Drizzle ghee on dosas, idlis and rotis; use it in cakes and muffins. Do your everyday tadka/ seasoning in it, and sprinkle on hot rice, khichdi and other foods.

Current Issue
EducationWorld March 2025
ParentsWorld April 2025
Manipal
Vista International
Vista International School
Direct Talk

BenQ ad
Inno Venture
Access USA
WordPress Lightbox Plugin