Food plays a monumental part in strengthening our immune system which keeps us healthy throughout our lives and helps fight off all types of diseases. Unfortunately, a good immune system takes many years to develop and children especially young ones need all the help they can get to keep it in top shape.
Food plays a monumental part in strengthening our immune system which keeps us healthy throughout our lives and helps fight off all types of diseases. Unfortunately, a good immune system takes many years to develop and children especially young ones need all the help they can get to keep it in top shape. You as a parent can play a huge role in maintaining your little one's healthy immune system by providing them with healthy food options.
In this article, we at Tutor City have listed some of the most nutrient-rich ingredients your children should be consuming daily to boost their immune systems and maintain good health.
Almond is the healthiest of snacks
Instead of buying pastry-based snacks whenever you are out in the street always keep a packet of almonds in your bag. Not only are they delicious but they are also packed with vitamin E which plays a vital role in boosting your child’s immune system.
If your child doesn’t enjoy eating raw almonds there is still a way you can trick them and incorporate these healthy nuts into their diet. You can cut them up into small pieces mix them with oats and bake some healthy biscuits or you can even add them to some milk, cream, and honey and blend them into a delicious morning smoothie.
Berries, berries, and more berries!
Berries are some of the most beneficial things children can consume. All berries are packed with antioxidants which are crucial in the fight against the chemical reaction known as oxidative stress. We will not get into the scientific details here all we need to know is that the more berries our children eat the higher the health benefits.
And one of the best things about them is that there is a berry out there to satisfy even the most capricious taste. You can choose blueberries, raspberries, blackberries, cranberries; and who doesn’t like strawberries? And if fresh berries are out of season, don’t get worried, just go to your local supermarket and grab a packet of frozen ones; they are just as nutritious.
Salmon is the king of fish
What children need to develop a healthy brain and healthy nervous system is to consume omega 3 fats. And salmon is the best and arguably the most delicious food which contains this nutrient.
According to the latest research omega 3 fats are responsible for enhancing how our immune cells function and they can also protect us from the common cold and various respiratory infections.
The tricky thing about salmon is that not many children tend to find it appealing (well not in its natural form at least) but they will go for some fun bite-size salmon nuggets served with ketchup or other sauce of your choice.
Eggs, so simple yet so nutritious.
A humble egg is a food that most of us take for granted. But did you know that that tiny ball of goodness sitting modestly in the door of your fridge is packed with nutrients and is essential to building your child’s healthy immune system?
First of all, eggs are rich in vitamin D, and research has demonstrated that people who are low in vitamin D are at higher risk of contracting a virus and catching a cold. And let’s not forget about vitamin B, protein, and selenium which are also crucial for your child’s health.
And when it comes to cooking an egg, well… you don’t need me to tell you how to do that. And most children tend to love eggs so you won’t have any trouble persuading them to eat them.
Oats are versatile delicious and nutritious
Just like eggs oats are pretty easy to come by and they are quite cheap. However, their price tag does not at all reflect their enormous contribution to a child's health.
Oats are rich in fiber which is crucial for the proper functioning of the digestive system, which in itself plays an important role in maintaining a healthy immune system. So, it is a beneficial chain reaction that starts with an ordinary plate of oatmeal in the morning. Another similarity that oats share with eggs is their versatility when it comes to cooking. Whether your children like savory oats or sweet oats you can whip up a healthy breakfast in just a couple of minutes.
Sow the seeds of good health
Seeds are also in the healthy snack category. Sunflower seeds, flax seeds, pumpkin seeds are all excellent for boosting the immune system in children. They are packed with omega 3 fatty acids as well as vitamin E, zinc, and other vital nutrients.
You can eat them as they are or mix them into your favorite smoothie recipe, into your biscuit mixture, etc. really the only limit here is your imagination.
Spinach and other greens
It is important for all human beings but especially for children to consume all types of greens (such as the aforementioned spinach, parsley, coriander, lettuce, kale, etc.). However, many children don’t tend to be keen on the idea of munching on a salad this is why spinach has the advantage over other greens. It is quite easy to camouflage by mixing it with other ingredients and even using it in baking. Just ask Greek grandmothers; they have been tricking their grandchildren into eating high quantities of spinach and getting all of its health benefits by baking delicious spanakopita. But before you reach for your filo pastry, this is just one example of how you can get your child to eat their greens; you can also mix spinach into most stews and it will only make them better.
As you can see getting your child to eat healthily is not all tricky, you just need determination and a bit of imagination. If you follow the advice given above the benefits to your child’s health will be immeasurable.