Foods that can help in rebuilding immunity of kids

The pandemic kept most kids restricted to virtual classrooms for close to two years. Lack of physical activity, increased screen time and unhealthy dietary habits have had an immense impact on the physical, mental and social development of children. Additionally, kids are prone to ‘immunity debt’ as a result of not being exposed to the outside world, which causes a slower and inadequate development of the body's defence system, eventually leading to negative consequences when one returns to normal life.

With restrictions now easing up and schools reopening, students are all set to flock back, meet their friends and indulge in much needed physical playtime as well as social interaction. While parents are relieved to see their kids slowly resume normal life, the biggest question in their minds is how to keep their child’s immunity on an all-time high.

Dr. Ganesh Kadhe, Associate Director, Nutrition Medical and Scientific Affairs, Abbott suggests some tips and insights on how parents can rebuild their child’s immunity.

When it comes to fruits, focus on giving your kids fruits that are rich in Vitamin C. It helps in building immunity in the best way possible. You can include fruits like oranges, limes, lemons, kiwi, blackcurrants, strawberries, guava and other such fruits in your child’s diet. Ensure that he/she eats at least 2-3 different seasonal fruits in a day.

Kids usually throw a tantrum when it comes to eating veggies, but they are equally important in not only building immunity but also ensuring your child’s overall development. Include all types of green leafy veggies, carrots, bell peppers, green beans, peas, broccoli, tomatoes, and mushrooms in the diet.

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Nuts and seeds are a source of healthy fats and are required in moderation in the growing years. Include almonds, walnuts, pistachios, sunflower seeds, and pumpkin seeds in small quantities in your child’s daily routine. The best way to consume nuts is by soaking them overnight and having them the next morning.

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Milk is a staple food in the diet of any child and for all the right reasons. It provides a good dose of calcium, zinc, potassium, vitamin A, K2 and B12. Milk and other dairy products like curd and buttermilk not only strengthen the bones but also help in developing immunity.

You can give your child non-veg food items in small amounts to suffice for certain nutrients that are not present in veg food items. Meat, eggs and certain seafood items offer selenium, iodine and arginine which are quite essential for a child during his/her growing years.

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