It’s cold season and we’re not gonna lie – getting your child through it is not going to be easy. So what is the best way to prevent coughs, flus, and stuffy noses? Well, one of the most important steps is to boost your little love’s immune system through food. Because you are what you eat, right?

Here are 8 super foods that will may help boost a child’s natural defenses:

1. Nuts

Source: Pinterest
Source: Bodybuilding.com

Nuts such as almonds and walnuts are packed with protein, minerals (i.e. iron, calcium, and zinc), fatty acids, and vitamins. Besides that, nuts make great snacks as they do not require any special preparation to eat. So be sure to add in a small bag of nuts into your child’s meals!

If you don’t mind getting your hands a little dirty, whip up some homemade granola bars. Recipe here.

2. Green Leafy Vegetables
Source: Huffington Post

Leafy green vegetables are a good non-dairy source of calcium and fiber. While spinach and broccoli are filled with Vitamin A, dark leafy greens such as kale, collards, and bok choy are rich in folic acid. And that’s not all, green veggies are also filled with heart-healthy antioxidants.

To get your kids to eat their veggies, try hiding it into their meals. Click here for more tips and tricks.

3. Honey 
Source: goodGround

Sweet and filled with antimicrobial properties, honey helps ease irritation of throat and relieve coughing. So it’s no wonder why it’s Winnie the Pooh’s favorite food! According to a study, children who received honey coughed less frequently, less severely, and were less likely to lose sleep due to the cough when compared to those who didn’t get honey. However, keep in mind that honey shouldn’t be given to children below the age of 1.

4. Berries
Source: Modern Farmer

It’s important for children (ages 2 – 6) to get at least two servings of fruit each day. While bananas and apples are good for you, we recommend putting berries into your kids’ diet. Be it blueberries, blackberries, or strawberries, berries are packed with mineral and antioxidants such as vitamin A and vitamin C.

Get all the nutrients you need in the form of a delicious triple berry smoothie. Recipe here.

5. Root Vegetables
Source: Southern Living

Root vegetables (such as sweet potatoes, carrots, potatoes, yucca) are high in folate, vitamin C, beta carotene, antioxidants, phytochemicals, fiber, and enzymes. On top of that, root vegetables are immune strengthening and work specific to the respiratory system, according to traditional Chinese medicine.

Try making some root veggie chips for your little ones. Recipe here.

6. Garlic
Source: Mom Junction

Garlic helps treat several intestinal troubles (such as colitis, diarrhea, as well as dysentery) and effectively kills harmful worms present in the intestine without affecting the functioning and activity of useful microbes in the intestine. In addition, garlic are natural remedies for ear aches, hypertension, eye infections, cold, and coughs.

Incorporate garlic into your child’s meals with this scrumptious garlic bread recipe.

7. Yogurt
Source: medibank.com.au

According to WebMD, yogurt contains helpful germs called probiotics. In case you didn’t know, probiotics live in your gut and can improve the way your body uses food. Besides that, they’re important in helping your body fight sickness as it strengthens your immune system by fighting against several microorganisms.

8. Lean meats
Source: workwhilewalking.com

Lean meats (such as chicken, beef, and lamb) are really rich in protein and zinc – a nutrient that helps white blood cells fight off infections. Aside from that, it’s a great source of iron, which is an essential mineral for both physical and mental development.

Use lean chicken meat to make delicious meatballs for your kids. Recipe here.

Sources: WebMD, Mom Junction, My Little Moppet.

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