17 Immunity Boosting Foods for Children This Summer

In India, more and more people are shifting towards a healthy and balanced diet. Food rich in immunity-boosting nutrients enhances energy and strengthens the immune system among children. Early adaptation to a healthy diet promotes overall well-being among children.

This blog covers the best immunity-boosting foods for children this summer, including options for toddlers. These summer-friendly foods bring a variety of choices right to your hands, helping you build a nutritious and refreshing diet plan for your children.

Surveys say 30% of kids miss school due to poor immunity. Every third child misses school for more than five days a year.

Immune System – Meaning

The human immune system consists of cells, tissues, and organs, including white blood cells and structures such as the lymph nodes, vessels, and bone marrow. These components help the body heal from diseases and fight infections and other health issues.

Including immunity-rich food in your diet can significantly improve health. As they say, food is medicine, and this is absolutely true! Nutrient-rich foods contain essential elements like zinc, magnesium, and fibre, as well as vitamins such as C, D, and E. Including Immunity-boosting foods in your child’s diet proper nutrition and better health outcomes. 

Here are the 17 Immunity boosting Foods

1. Coconut water – C2O Hydration Hero

Coconut water is rich in magnesium and calcium. This tropical drink contains electrolytes like potassium and sodium. With its sweet and juicy taste, it quenches thirst while cooling down the body. It is the perfect drink for children this summer. Have it at regular intervals.

2. Curd (Yogurt) – A creamy Summer dessert

Curd is rich in calcium and aids digestion. Its probiotics make it a great source of protein. It also contains Vitamin D and phosphorus, which support healthy bones and teeth..

3. Watermelon – Multihouse of nutrients

This juicy fruit is packed with many health benefits. It is a rich source of antioxidants and Vitamin A and C. Vitamin A supports eye health while Vitamin C helps the immune system. Watermelon also contains citrulline, which supports muscle function and overall well-being.

4. Cucumber – Stay Cool as a Cucumber

A summer essential, Cucumber is a good source of Vitamin K, which supports bone health and blood clotting. It also contains potassium to regulate blood pressure and helps keep the skin healthy and hydrated.

5. Muskmelon -The Gourd Family wonder

Muskmelons (Cucumis melo) offer several benefits: boosting immunity, hydration, digestion, and weight management. They’re rich in vitamins A and C, potassium, and fiber—perfect for a refreshing summer treat.

6. Mangoes – The King of Summer

Mangoes are seasonal treasures rich in beta-carotene for eye health and Vitamin B6 for brain function. Their antioxidants protect cells from damage, and their high fiber content supports digestion and mood.

7. Ice apple – The Apple of Your Eye

Ice apples are rich in Vitamin C, A, B6, and dietary fibre. They promote bone and skin health and help the body fight infections through enhanced cellular function.

8. Buttermilk – A Staple Summer Drink

Buttermilk is rich in calcium, vitamins, and probiotics, making it the most gut-friendly summer beverage. The lactic acid and good bacteria in it strengthen the immune system.

9. Lemon water – Morning Miracle

Drinking lemon water on an empty stomach can hydrate the body. The Vitamin C present helps your collagen, helps your skin, and enables good digestion.

10. Sabja Seeds/almond gum – For Fitness Freaks

Sabja seeds aid digestion and are rich in omega-3 fatty acids which are especially important for vegetarians. They promote healthy hair and skin.

11. Eggs – Your Zero to Hero

An egg a day provides protein and essential vitamins like A, D, and B12. These support healthy bones, metabolism, and immunity.

12. Tomato – Super Red Tomatoes

 Tomatoes are rich in vitamin C, which strengthens the immune system. They also contain lycopene, an antioxidant that helps protect cells from damage. Use fresh tomatoes to make sandwiches and salads for a hydrating, vitamin-packed meal.

13. Carrot – Say Yes to Carotene

Carrots are rich in beta-carotene, which converts to Vitamin A in the body. This supports healthy skin and mucous membranes, the body’s first line of defence against germs.

14. Drumstick Leaves (Moringa) – Time to Go Green

Moringa leaves provide iron, Vitamin C, and antioxidants. They help prevent infections and boost energy levels.

Summer tip: Mix drumstick leaves into dosa batter or make a light moringa soup that is easy to digest.

15. Papaya – Your Fruit Ninja

Papaya contains vitamin C, folate, and enzymes like papain. It not only boosts immunity but also aids digestion- especially useful during summer when kids can face tummy troubles. 

Summer tip: You can make delicious smoothies with papaya. Try adding nuts and creamy milk to make it tasty.

16. Guava – An Edible Tennis Ball

Did you know guava has 4x more vitamin C than oranges? It is a superfruit for your immune system and is packed with fibre to support gut health.

Summer tip: Sprinkle the diced guava with salt and chilli powder for a tangy snack.

17. Pomegranate – The Real Rubies

Pomegranate contains antioxidants and vitamin C that help fight inflammation and infections. Its natural sugars also give kids a healthy energy boost.

Summer tip: Add pomegranate seeds to yoghurt or fruit bowls, or freeze them into popsicles for a fun, immune-boosting treat.

Which foods to avoid this summer

• Saturated fats:

Found in baked and fried foods, these raise cholesterol and increase health risks over time.

• Junk and processed food:

 Avoid packaged snacks. They are often high in salt, sugar, and unhealthy fats that can lead to diseases like diabetes.

• Artificial juices and sodas:

These may cause tooth decay, colds, and other health issues. Avoid promoting them at home.

• Salts and preservatives:

Over time, these can increase the risk of high blood pressure and kidney issues. Be mindful of daily intake.

Summary

This blog shares 17 Immunity Boosting Foods to include in your child’s summer meals as smoothies, suppers or soups. They are highly rich in Vitamins and minerals, including immunity-rich foods that can help you get adequate nutrition and health for you and your children. 

The Nutrition and Pediatrics department of Dr. Mehta’s Hospitals provides the best health services for children in Chennai. As the best pediatric hospital in Chennai, we provide comprehensive, compassionate care tailored to your child’s needs.

Call now to book an appointment in Dr. Mehta’s Hospitals for personalized child health consultations.

FAQs

1.Which foods boost immunity faster?

There are many foods that replenish nutrients and boost immunity in your system. For every problem there is an ingredient rich in Vitamin in your fruits. These include Vitamins like C, D and other supplements. Dr. Mehta’s Hospitals promotes immunity boosting foods for children for all age groups.

2. What is an immune specialist for children called?

An immune specialist for children is called a pediatrician or immunologist. An immunologist diagnoses and manages immunity deficiencies, ensuring your child gets the right care. 

3. Can children have moringa powder?

Yes, Adding moringa powder can improve your children’s health. You can even add it to their chapatis or soups. However, it is best to consult your pediatrician if you are looking to add this to your child’s regular diet.