Parents do everything from good hygiene (washing your hands frequently), staying active, eating well and staying home. But many parents wonder if there are certain foods or vitamins and supplements that can help prevent the disease. The truth is, yes, there are nutritious foods that we should all consume on a regular basis for our well-being and for normal immune function.

Fruits and vegetables

All seasonal fruits and vegetables are incredibly high in essential antioxidants and vitamins. These food groups are low in calories; Nevertheless, most of them are filled with vitamins A and C which help to boost a child’s immunity. The best to include in the daily diet as an immune booster are fruits like guava, oranges, papaya, berries and vegetables like pumpkin, onions, dark green leafy vegetables, etc.  Studies show that a diet rich in phytonutrients can also protect against such chronic diseases as cancer and heart disease in adulthood. Try to get your child to eat five servings of fruits and veggies a day.

Increase sleep time

Studies show that sleep deprivation can make you more susceptible to disease by reducing natural killer cells, the weapons of the immune system that attack germs and cancer cells. The same goes for children, says Kathi Kemper, M.D., director of the Center for Holistic Pediatric Education and Research at Children’s Hospital in Boston. Children in day care centers are particularly prone to sleep deprivation, as all activities can make napping difficult. How Much Sleep Do Children Need? A baby may need up to 16 hours of crib time per day, toddlers need 11-14 hours, and preschoolers need 10-13 hours.

Include protein in meals and snacks

Proteins play a role in the body’s immune system, especially for healing and recovery. Serve a variety of protein foods, including plant sources like beans, lentils, chickpeas, tofu, nuts, and seeds. These high protein foods also contain many other beneficial nutrients like fiber, vitamins and minerals. Animal sources such as seafood, lean meat, poultry, and eggs are also great and contain additional nutrients such as iron, zinc, and vitamin B-12 which also support the immune system. I aim for about a quarter to a third of each meal to be high protein foods.


Mushrooms contain proteins, vitamins, minerals and antioxidants. These can have various health benefits. For example, antioxidants are chemicals that help the body break down free radicals. Free radicals are toxic byproducts of metabolism and other bodily processes. They can build up in the body, and if there are too many of them, oxidative stress can result. It can harm the cells of the body and lead to various health problems. The antioxidant content in mushrooms may help prevent lung, prostate, breast, and other types of cancer. The fiber, potassium, and vitamin C in mushrooms can help support cardiovascular health. Potassium can help regulate blood pressure, which may reduce the risk of hypertension and cardiovascular disease. The American Heart Association (AHA) recommends reducing the intake of added salt in the diet and eating more foods that contain potassium.


Yogurt, also spelled yoghurt, yogourt or yoghourt, is a food produced by bacterial fermentation of milk. The bacteria used to make yogurt are known as yogurt cultures.  Yogurt makes us strong by providing immunity. Yogurt has great potential as a protective, anti-infection agent. Increased yogurt consumption might help increase one’s resistance to immune-related diseases such as infections. This healthy snack is packed with calcium and several other nutrients that help maintain strong and healthy bones. Yogurt may help your little one feel fuller too.

Indian condiments and spices

Spices are the foundation for Indian cooking. They can transform any dish into a tasty meal and give life to even the simplest ingredients. A circular spice box, often found in many Indian homes has 6 to 7 basic spices. The assortment of spices included in the spice box varies not only from region to region but also from family to family. Indian condiments and spices like garlic, ginger and turmeric have antiviral and antibacterial properties. It also stimulates production of white blood cells within the body and is also an antioxidant. Garlic helps prevent cold and flu symptoms.
Don’t worry about loading your kids up with specific immune boosting foods or a whole bunch of vitamins and supplements during this time (or anytime), because there is no such thing, and it turns out. that we don’t want the immune system ”either!


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