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12 everyday food that can help boost immunity in kids

A healthy diet is a KEY to immunity.

Along with this make sure your child gets enough sleep. Proper rest is required for repair and growth of cells and is crucial for developing a healthy immune system.

Keep the child away from anxiety and stress since stress lowers immunity. Also, make sure that your kids get enough physical activity and spend at least some time outdoors every day.

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Leafy Vegetables

Vegetables such as cabbage, cauliflower, spinach, broccoli, tomatoes and other leafy green veg help in fighting against infection. Loaded with nutrients, antioxidants like beta-carotene and other carotenoids as well as other vitamins essential for a healthy immune system.

Root Vegetables

Root vegetables like sweet potatoes, carrots, and potatoes or beetroot are immune strengthening and work specific to the respiratory system.

Garlic, onion and ginger

The sulphur compounds present in onion and garlic are said to prevent cancer. The active compounds -flavonoids in all three are immune boosting. It aids digestion and keeps gastritis at bay and also enhances heart health. Add them to any food you cook.


Pepper contains the chemical capsaicin, a rich source of vitamin C that aids your immune system in fighting colds and flu.

Squash & Pumpkin

They are loaded with antioxidants, Vit A, Vit C, manganese, magnesium to some extent n a rich source of folate.


They are packed with Vit A, Vit C, potassium and good fibre.

Citrus fruits

Oranges, lime, guavas have a good amount of Vit C and antioxidants.


The berries strawberry, blackberry, raspberries, blueberry, and cranberry contain phytochemicals and flavonoids. They are rich in antioxidants too and help in building the immune system.


Lentils rich source of Protein and are the building blocks of our body rich in folate and potassium.

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It is also rich in antioxidants like flavonoids, carotenoids, phenolic acids, and polyphenols.


While all food groups have their own set of health benefits, sprouting them increases these benefits manifold. Not just that, by sprouting, the hidden nutrients also become more bio-available, that is, they are made easier to absorb by the body.

Nuts and Seeds

Nuts are almonds, walnut, seeds are pumpkin seeds, flaxseeds, sunflower seeds. Nuts and seeds are rich in Vitamin E which is an important antioxidant and immune booster.

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Curd has ‘good bacteria’ or Probiotics which are nowadays widely marketed as health shots to be had daily. It strengthens your immune system by fighting against several microorganisms.


Turmeric has antimicrobial properties. It has curcumin which is an antioxidant and has anti-inflammatory properties.

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Raw Honey

Honey has antimicrobial properties. Moreover, it coats the throat and eases the irritation of the throat.

Note- Honey should be given only after 1 year of the baby.

Recipes With This Everyday Food

Sweet Potato Flat Bread

Walnut Bread

Almond Breakfast Smoothie

Pumpkin Fries

Sausage, Pumpkin and Apple Tray bake

Pumpkin and Sunflower seed Pate

Chicken and cabbage in Oyster sauce


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