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5 expert tips to boost your child’s immunity


Health coach and nutritionist, Resshmi Rajkumar reveals 5 nutritional tips to boost your child’s immunity before the third wave of Covid19.

Parenthood is a difficult process. Making sure your children eat well is just one of the challenges parents face on a daily basis. Due to the increase in cases of Covid19 in children and the scarcity of vaccines, it is crucial to take more care of your child’s immune system.

Optimal health helps build immunity, thereby reducing the risk of infection in children. A simple way to promote optimal health is to encourage your child to eat more whole foods than processed foods, as these ensure that our bodies absorb and use nutrients more efficiently. Providing your child with a balanced, nutrient-dense food intake is the most effective way to improve their health and physiology, and therefore the strength of their immunity.

Foods to include:


They are packed with nutrients, minerals like selenium to keep the heart, muscles and skin healthy, and vitamins like A, B2 (riboflavin) which are essential for growth and development, D for absorption. calcium and bone development and K to improve blood clotting factors.

Hacking experts:

Best time to consume eggs – breakfast, lunch and dinner.

Try incorporating colorful peppers, mushrooms, and other protein sources into the eggs to make it interesting.

Make your eggs tastier by using butter or ghee.

Use stainless steel pancake pans to prepare your eggs in different shapes, as kids are more drawn to color and shapes.


Parenthood can be a tedious process, but it’s important to make sure that you instill healthy behavior when it comes to eating vegetables. Locally grown green leafy vegetables like curry leaves, drumstick leaves, cilantro, palak, etc. are rich in fiber and minerals like iron and zinc.

Hacking experts:

Add excess amounts in different forms to your child’s plate.

Include bite-size vegetables with hummus sauce / homemade cheese dip / guacamole dip.

Children often imitate or teach parents to adopt healthy table manners. Savor more varieties of healthy ingredients.


The curd helps to strengthen the intestine but also to increase the intake of vitamin B12 from probiotics, the good bacteria that fight and stop the colonization of bad bacteria in the stomach, thus strengthening immunity.

Hacking experts:

Include the curd in any form – plain curd, fruit yogurt, or vegetable raita. Ex – Grated carrot in curd.

Dried Fruits, Nuts and Seeds

Almonds, walnuts, cashews, figs, raisins, and apricots are rich in nutrients like essential fatty acids and omega-3s, which boost immunity and promote brain development.

Hacking experts:

Add nuts or nut powders to soups and rice preparations.

Ghee, another immunity booster can be used to coat nuts to modulate the immune system.


Turmeric contains a compound called curcumin which has anti-inflammatory properties. Reports have shown the beneficial effects against allergies, asthma and various other conditions.

Hacking experts:

The consumption of turmeric milk is preferred for children rather than commercial dairy products.

Additional Tips:

Maintaining good sleep hygiene without using gadgets is mandatory.

Sun exposure and exercise are important for improving bone health and immunity.

A diet high in sugar suppresses immunity in children. Avoid or limit sugar-based foods like chocolates, candies, sauces, juices, and packaged snacks.

About the Author: Resshmi Rajkumar, Health Coach and Nutritionist.

Also read: 5 healthy, tasty and easy sandwich recipes to curb your sudden cravings

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