As winter approaches, children increasingly catch colds and flu due to weakened immunity and weather changes. Therefore, proper child nutrition is considered a fundamental means of protecting him from seasonal diseases. Foods rich in vitamins and minerals enhance the body's ability to resist infection and reduce the duration of illness when it occurs.
There are a number of foods that play a major role in supporting the immune system, improving body activity, and increasing the child's daily energy. In this article, we present the top 7 foods that help strengthen children's immunity during winter, with tips for presenting them in a healthy and attractive way.
Citrus fruits and their role in boosting immunity
Type 1:
- Oranges, tangerines, and lemons contain a high percentage of Vitamin C, which is necessary for fighting viruses.
- They contribute to increasing the production of white blood cells responsible for defending the body.
- They can be served as natural juice or light fruit slices between meals.
- Drinking a cup of orange juice daily is sufficient to boost immunity.
Natural honey as a source of energy and antibiotics
Type 2:
- Honey contains natural antioxidants that strengthen the body against infections.
- It helps soothe the throat and protect the respiratory system from infection.
- It can be added to warm milk or yogurt instead of sugar.
- It is advised not to give it to children under one year of age.
Yogurt for supporting beneficial bacteria in the gut
Type 3:
- Yogurt contains probiotics that enhance digestive system health and immunity.
- It helps in better absorption of nutrients.
- It can be mixed with natural fruits to encourage children to eat it.
- Types free of added sugar should be chosen for greater benefit.
Eggs as a complete food for child growth
Type 4:
- A rich source of protein, Vitamin D, and zinc, all of which strengthen immunity.
- It can be served boiled or in daily breakfast meals.
- It contributes to building muscles and maintaining healthy skin and hair.
- It is preferable to cook it well to avoid any bacterial infections.
Carrots as a natural source of Vitamin A
Type 5:
- Carrots are rich in beta-carotene, which converts into Vitamin A in the body.
- It helps protect the mucous membranes in the nose and lungs.
- It can be served cooked or as a delicious juice for children.
- It improves vision and reduces the chances of infection.
Oats for boosting energy and strengthening immunity
Type 6:
- Oats contain fiber, minerals, and antioxidants.
- It helps enhance the body's immunity and regulate digestion.
- It can be served as a breakfast meal with milk, honey, and fruits.
- It gives the child a feeling of fullness for a long time during the day.
Nuts as a source of beneficial fatty acids
Type 7:
- Walnuts, almonds, and peanuts contain Omega-3 and Vitamin E.
- They support brain growth and strengthen the immune system.
- They can be ground and added to food or yogurt for young children.
- It is preferable to serve small amounts to avoid allergies.
Tips for strengthening children's immunity in winter
- Ensure the child's meals are varied daily to obtain all nutritional elements.
- Ensure adequate sleep and appropriate rest hours.
- Encourage drinking water even in cold weather.
- Reduce the intake of sweets and ready-made meals that weaken immunity.
Article Summary
During winter, a child needs balanced nutrition to maintain his immunity against seasonal infections. Beneficial foods include citrus fruits, honey, yogurt, eggs, carrots, oats, and nuts, all of which are elements rich in vitamins, minerals, and antioxidants.
Incorporating these foods into the daily diet maintains the child's energy and reduces his exposure to colds. Also, paying attention to healthy habits such as adequate sleep, drinking water, and personal hygiene contributes to enhancing the immune system naturally and continuously.