During these times, health is of utmost importance and more so when it comes to the little ones in the house. As the weather changes and the world battles pandemic, immunity in kids becomes a focus area for all the moms out there. It’s no surprise that certain foods and food groups can help boost immunity in both children and adults alike. However, kids and toddlers can be picky at times and you may have to struggle at times to make them eat the right things.
So here are 7 foods that can help boost immunity in kids and some fun ways to have the same!
Sweet Potatoes
Sweet potatoes and other orange foods are rich in beta-carotene that your body uses to convert to Vitamin A. This beta-carotene has antioxidant properties that help fight off infections in kids. You replace normal fries with sweet potato fries and use an air fryer to make it even more healthy. Sweet potatoes can also be baked or mashed to make for a delicious snack.
Watermelons
The best hydrating agent in summers is also rich in Vitamin A and C as well as antioxidants. This helps fight inflammation in the toddlers and keeps their immunity strong. Watermelon is also a delicious fruit that many kids love and can be served as a snack. If your toddler is a fussy eater, you can make watermelon juice with some mint and a dash of lime and salt.
Yoghurt
The probiotics in yoghurt help stimulate the immune system and strengthen the immunity in toddlers. And this delicious and healthy food can be easily made at home and is also available readily in any nearby store. Simply ensure that you choose low fat and no added sugar when buying yoghurt. Feeding yoghurt to the little ones is also easy as there many things that can be made with yoghurt - smoothies, yoghurt with fruits, yoghurt with honey and much more!
Dry Fruits
Dry fruits are good sources of protein and fat and help boost energy and immunity. And the best part? The little ones can have dry fruits as it is or even mix with other foods - you can mix dry fruits with frozen yoghurt or make a good mix of nuts and seeds for a quick snack.
Broccoli
Broccoli is a great source of many nutrients and helps boost immunity in children. It’s packed with Vitamins A, C and E and is also rich in antioxidants. However, we understand that the kids may not be too keen on eating their greens. So a good way to include broccoli in their daily diet is to make mixed vegetables, or cheese and broccoli poppers/cutlets that the kids will surely love with their favourite dip.
Mushrooms
Rich in Vitamin D and antioxidants, mushrooms help build immunity in toddlers. And with their interesting shapes and delicious taste, the toddlers happily eat them up! If you’re wondering how to include it in the meal plan, you can look at whipping up soups, sandwiches or even a veggie salad of steamed vegetables and a delicious dressing.
Spinach
Needless to say, spinach is rich in Vitamins and minerals and helps boost immunity in toddlers. It is packed with Vitamin A, E, C and K along with zinc, iron, folate and much more! Spinach with its legendary association with cartoons is also greatly loved by the kids. You can include it in green smoothies or make spinach-cheese fritters and the kids will surely love it!
FAQ's
Q. Why is immunity important for kids?
Ans.Immunity is crucial for kids as their bodies are still developing and more prone to infections. A strong immune system helps fight off viruses, bacteria, and seasonal illnesses. With proper nutrition, kids can stay healthier, recover faster, and maintain energy for growth, learning, and daily activities.
Q. How can sweet potatoes boost a child’s immunity?
Ans.Sweet potatoes are rich in beta-carotene, which the body converts into Vitamin A. This vitamin supports healthy skin, vision, and immune function. The antioxidants in sweet potatoes help fight infections. Replacing normal fries with air-fried sweet potato fries or offering mashed versions can make them appealing for kids.
Q. What makes watermelon good for children’s immunity?
Ans.Watermelon is loaded with Vitamin A, Vitamin C, and antioxidants, which reduce inflammation and support immunity in kids. It also keeps them hydrated during hot weather. Children usually enjoy watermelon’s natural sweetness. You can also serve it as juice with mint or as chilled fruit slices for easy snacking.
Q. How does yoghurt improve kids’ immunity?
Ans.Yoghurt contains probiotics—healthy bacteria that boost gut health and strengthen immunity. A healthy gut supports the body’s defense system. Offering yoghurt smoothies, fruit yoghurt, or yoghurt with honey makes it more fun for kids. Choose plain or low-fat yoghurt without added sugars to maximize its health and immunity benefits.
Q. Are dry fruits good for children’s immunity?
Ans.Yes, dry fruits like almonds, walnuts, and cashews are rich in proteins, healthy fats, and antioxidants. They provide energy while supporting immunity. Kids can eat them raw, roasted, or mixed with yoghurt. A small handful daily is enough to keep children energized and healthier without overloading their diet.
Q. What nutrients in broccoli support children’s health?
Ans.Broccoli is rich in Vitamin A, C, and E, plus antioxidants, which together boost immunity. These nutrients protect against infections while supporting growth. Since children may dislike greens, parents can prepare broccoli cutlets, cheese-broccoli poppers, or mix it into pasta dishes to make this healthy vegetable fun and appealing.
Q. Why should mushrooms be included in kids’ diet?
Ans.Mushrooms are packed with Vitamin D and antioxidants, which strengthen bones and immunity in kids. They add flavor and variety to meals while offering essential nutrients. Parents can serve mushrooms in soups, sandwiches, or salads. Their fun shapes and textures make them more attractive for children to try and enjoy.
Q. How does spinach help build immunity in children?
Ans.Spinach is a superfood loaded with Vitamins A, C, E, and K, along with zinc, iron, and folate. These nutrients boost immunity and support overall growth. Kids may enjoy spinach when blended into green smoothies, added to pasta, or served as spinach-cheese fritters that combine taste with healthy goodness.
Q. What are some fun ways to make kids eat immunity foods?
Ans.Making food visually attractive and tasty helps kids accept immunity-boosting foods. Try colorful smoothies with yoghurt and spinach, sweet potato fries, broccoli cutlets, or dry fruit mixes. Involving children in preparation also increases their interest. Fun recipes encourage kids to eat nutritious meals without feeling forced or pressured.
Q. How can parents maintain a balanced immunity-boosting diet?
Ans.Parents should include a mix of vegetables, fruits, probiotics, proteins, and healthy fats in daily meals. Balance is key—offering small portions of immunity-rich foods regularly helps. Consistency, variety, and fun recipes make it easier for kids to adapt. Healthy eating habits formed early benefit them lifelong.
