Parenting Hacks: Super-foods and Tips to Improve Child Immunity

Discover effective ways to improve child immunity naturally! Explore a range of super- foods and tips that strengthen your child’s defenses against infections and promote a healthier lifestyle.

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The immunity power of children is weaker than that of adults, making them more susceptible to viruses and flu. You can significantly enhance child immunity by incorporating specific items into their diet. It’s crucial in today’s time for children to have a robust immune system right from the start to ward off future illnesses. Weather changes—be it winter, summer, or rain—often impact children the most due to their weaker immunity. To shield them from coughs, colds, fever, and seasonal flu, integrating nutritious foods into your child’s diet becomes pivotal to improve child immunity and prevent infections.

In contemporary times, parents frequently resort to medications for minor ailments, unaware of their potential side effects. Chemical medicines at a young age can weaken rather than strengthen a child’s immunity. Instead, focus on nourishing foods like fruits, vegetables, pulses, rice, and nutritious meals to fortify your child’s immunity while supporting their overall development.

Let us delve into some super-foods and tips essential to improve child immunity and seamlessly integrate them into their daily routine.


Turmeric contains an element called curcumin which has antioxidant and anti-inflammatory properties. Turmeric helps in reducing infection and boosting immunity. It is also beneficial in cold and cough. Give turmeric milk to the child at least once a day.


Amla contains a high amount of Vitamin C. It is full of antibacterial and antiviral properties. You can incorporate Amla into a child’s diet by giving them Amla juice or candy.


Tulsi has many medicinal properties. Its consumption strengthens the immune system. Nutrients like Vitamin C, antioxidants, calcium and iron are found in basil. You must feed 4-5 leaves to children daily or you can make tea of ginger, basil and turmeric.


Honey is included in Ayurvedic medicines. Honey has antibacterial and antiviral properties. Honey works to protect children from many types of infectious diseases. Use honey instead of sugar in the child’s milk or make the child lick one teaspoon of honey as it is.


Garlic contains selenium. It keeps the body away from infections and increases immunity. Consuming garlic is considered very good during the winter season. It is best to cure cold and cough. You can use garlic in cooking.

Citrus Fruits

Citrus fruits have lots of Vitamin C and antioxidants. These help make your immune system stronger. For this, give grapes, lemon, orange, kiwi, berries, guava etc. to children in breakfast.

ALSO READ: 10 tips: How to stay healthy during winter months


Curd is a probiotic food. Lactobacillus present in curd destroys the disease causing bacteria and helps in strengthening the good bacteria. It is also good for the digestion system. If you give curd to children with food, their immunity will be good.

Green Leafy Vegetable

Folic acid and iron are abundant in green leafy vegetables. They contain nutrients and micro-nutrients such as vitamin A, C, and K, calcium, iron, magnesium, and potassium. They are rich in antioxidants such as beta carotene, which is crucial for bolstering the immune system. If children refuse to eat these vegetables, you can prepare healthy smoothies and offer them as an alternative.


Pulses are rich in protein, fiber, iron, calcium, magnesium, zinc and potassium. Pulses also contain phytochemicals, which help in fighting diseases. Therefore, feed all types of pulses to children.

Dry Fruits & Seeds

Dry fruits and seeds are rich in zinc, iron, vitamin E, and omega-3 fatty acids, which help prevent infections. In such a situation, you should consider giving children dry fruits in the morning or including dry fruits and seeds in their lunchboxes.

Coconut Water

Coconut water contains plenty of anti-oxidants and vitamins, which is good for increasing immunity. Coconut water contributes to maintaining optimal body hydration. You can give coconut water to children before evening.

Sweet Potato

Sweet potato is a superfood which is rich in protein, fiber, potassium and vitamin A. These are good for the immune system. It can be boiled and fed to children as salad or snacks.


Eggs are rich in proteins and minerals. It is good for physical health and it keeps many diseases away. Give your child 1 boiled egg or poached eggs every day.

Fish and Meat

If you are non-vegetarian, you can give fish or meat to the child. These also contain abundant Omega-3 fatty acids, protein, zinc, and iron. This will improve the child’s immune system.

ALSO READ: Understanding Shigella Infection: Symptoms, Treatment, and Prevention

Lack of sleep

Children’s immunity may become weak due to lack of sleep. Taking good sleep strengthens the immune system. Stress increases due to lack of sleep which hinders the oxygen reaching the brain. Due to this, germs can easily attack children’s body. Children need 10 to 14 hours of sleep every day depending on their age. To ensure good and deep sleep to children, keep the room dark and quiet at night and do not allow them to use any gadgets at night.

Do not give Antibiotics

Whenever the child is sick, you take him to the doctor and the doctor prescribes him antibiotics along with medicine. Due to taking excessive antibiotics, the child’s body becomes insensitive to it. Antibiotics often destroy harmful bacteria as well as good bacteria, thereby reducing the body’s resistance to disease. Therefore, do not give antibiotics to the child for every minor illness.

Get exercise Regularly

To increase immunity, exercise is most important. Inculcate the habit of exercising in children since childhood. Exercise is a very good way to boost immunity.

Take care of cleanliness

To maintain good health, take care of cleanliness. If the child does not take care of hygiene then germs can easily attack his body. Due to which his immunity can become weak. Whenever the child comes home from outside, wash his hands thoroughly with soap. Teach your child to take care of hygiene from a young age. Apart from this, inculcate good habits in the child like regular brushing of teeth, cleaning of tongue, cutting of nails etc. In this way you can reduce the risk of infection.

Ensuring your child’s immunity is a journey paved with nutritious foods, healthy habits, and mindful practices. By incorporating these elements into their daily routine, you empower your child to ward off infections, bolster their immune system, and lay the foundation for a robust and resilient future. Embrace these strategies, and watch your child thrive with enhanced immunity and vitality.

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