How to increase immunity system | How to boost child's immunity

How to increase immunity system | How to boost child's immunity

Diet toboost immunity system

Eating some foods can help you to keeping your immune system strong. If your looking for prevent illness and certain viral infections then focus on what you eat.

Include these powerful food in your diet to improve your immune system.

Green vegetables:

Spinach and fenugreek leaves are rich in iron, folic acid, and zinc. Green vegetables contain antioxidants which helps to improve immune system in kids.

Feed all vegetables it all helps in improving your child's immunity.These are some most important vegetables for improving immunity.

Vegetables to boost immunity


Broccoli is one of the healthiest vegetables present in the world.

It is supercharge with vitamin and nutrients. It contains vitamin A, C and E. It also have antioxidants and fiber.

100 gm of broccoli contains up to 89 mg of vitamin C. Also rich in beta carotene and other antioxidants. Cook less to broccoli for better nutrients.


Spinach is rich in vitamin c, is also pack with antioxidants and beta carotene which increases the infection finding ability of immune system.

It is rich in calcium, iron, magnesium, potassium, vitamin A, folate and many other antioxidants which are essential micro nutrients  for immune system.

Spinach is one of the best sources of dietary magnesium which is necessary for a healthy immune system and also to maintain blood pressure level.

Red bell peppers:

Red bell peppers contains twice the vitamin c as much as citrus fruits. Besides boosting immunity system, maintain a healthy skin. 

It is also rich source of beta carotene and helps in keep your eyes healthy. 

Read also: Healthy recipes for pregnancy

Fresh fruits:

Do not limit your child into some fruits like apples, bananas, and mangoes. 

Also give watermelon, pomegranate, peaches, pear, papaya, oranges, apricot and avocados to your child. Fruits are full of antioxidants and also have numerous health benefits.


Papaya is loaded with vitamin c, it contains 157% RDA in one papaya.

Papaya contain potassium vitamin B and folate and antioxidants which makes it one of the great fruit to boost your immunity.


Apple are great building strong immunity and good health. Apples contain vitamin A, Vitamin B1, vitamin B2, vitamin C, which are essentials for proper function of immune system.

Apples also contain 'pectin' It is a type of fiber that acts as a pre-biotic. This means it feeds the good bacteria into a Gut. Gut bacteria directly regulates the function of immune system by releasing compound in a gut that act on our immune cells and modulate their function.

Citrus fruits:

Citrus fruits are one of the best sources of vitamin C, citrus is used in cold and flue.

Citrus fruits increases the production of white blood cells which are key to fighting infection.

Antioxidants present in the citrus fruits mean while can help protect against oxidative stress and prevent damage immune cells.

Body doesn't store vitamin C so you need daily consumption of vitamin C.


Berries are full of antioxidants which help the body to fight oxidative stress caused by free radicals.

These keeps the immune system fighting. Berries includes strawberry, blueberry, raspberry, blackberry, cranberry, and cherry.


Oats contain beta-gluten, a component of fiber that activates killer cells.

These are the cells that fight bacteria, viruses, and 
other intruders in our body.

Nuts and seeds:

Nuts and seeds contain high amount of vitamin E.
Vitamin E is a key for strong immune system.

Seeds like sunflower seeds, flax seeds, pumpkin seeds boost up immunity in children.

Nuts includes almonds, cashews, walnuts, etc

Nuts to boost immunity

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yogurt is full of pro-biotics, the good bacteria that 
fights and stops colonization of bad bacteria in the stomach.

Yogurt is a great immunity booster for kids.


Eggs are one of the most important food for our kids.

It can be termed as a super food. Eggs contain substantial amounts of proteins, vitamins, and minerals.

Egg yolk also contains antioxidants that boost up overall immunity of the body.


Garlic is one of the most widely used spice for adding extra flavor to food.

Garlic is also known as a immunity boosting superstar.

Garlic helps in treat common cold, flue and other illnesses.

One clove of garlic contains 5 mg of calcium, 12 mg of potassium and more than 100 sulfuric compounds. 

It is so powerful to vanish bacteria and infection.         

Raw garlic is the most beneficial to health. It helps to lower blood pressure and cholesterol and  also kills parasites in our body.


Ginger is another ingredient which is also used world 

wide. ginger decreases inflammation and cures sore throat, joint pains and flue, cold.

Ginger also decreases nausea and chronic pain and lower your cholesterol level. Ginger helps imune system perform optimally by boosting it when it is under active and suppressing it when it is over active.

In addition to good diet exercise and proper sleep is essential to boost immunity to our body.

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