Isn’t it important to strengthen the Immune System especially when the availability of
fast and processed foods is increasing? At the same time, people (especially working
individuals) have time constraints that restrict them to cook their mini mid-meals.
There are certain “SUPERFOODS” that help individuals to boost their immunity
levels. These foods help to fight against bacterial infections and various illnesses like
cough, cold, fever etc. So the body’s Self-Defense quality is enhanced by these
Super Foods. Moreover, these foods are quite easy to reach out. They can be
carried to workplaces, stored in the refrigerator, and act as a snacking meal.
Now, let’s see how we can make these superfoods palatable and avail their
nutritional benefits.
• GOOSEBERRY (AMLA)
We all have heard about the benefits of citrus fruits in boosting immunity because of
their Vitamin C content. Amongst all these, Amla is the richest source of vitamin C
and hence one of the best immunity boosters. But how to make your child eat this
odd tasting fruit? Instead of the regular amla murabba, try amla candies that are
readily available in the market. You may sprinkle a little chaat masala or black salt
over it. Wrap it in small toffee wrappers or serve like lollipops on toothpicks.
• YOGHURT (CURD)
Yoghurt has ‘Probiotics’ that help maintain the balance of bacteria necessary for a
healthy digestive system; boost the immune system and shorten the length and
severity of sickness. These are called ‘good bacteria’ which is essential to keep our
gut healthy. Plain yoghurt can be boring for children. Make it interesting by adding
the puree of any fruits they like (further increasing the immunity value) on blended
yoghurt, serving it as a dessert. You can even try a cold salad. Boil pasta, cool; Add
hung curd along with chopped veggies and fruits of choice; flavour with salt and
pepper; mix together and serve.
• FLAXSEEDS / PUMPKIN SEEDS / SUNFLOWER SEEDS
These seeds are a good source of nutrients such as Omega-3 fatty acids, protein,
iron, zinc, selenium, magnesium and vitamin E. All these have a direct or indirect role
in boosting our immune system. These seeds also are good sources of antioxidants
that help protect our cells. Roast and powder these seeds in a blender. Store in an
airtight container. Half a teaspoon of this powder can be added to dishes like
porridge, shakes, milk, khichri, pasta, dal or omelette.
• NUTS AND OILSEEDS
Almonds, walnuts, and peanuts are packed with Vitamin E. This helps both in the
prevention and treatment of diseases. These are also a good source of omega-3
fatty acids and other micronutrients, which all together help build a strong immune
system.
Dried fruits like raisins, dates, apricots, figs, prunes etc are a good source of iron. As
iron in the blood helps carry oxygen to all parts of the body, its deficiency has a direct
effect in reducing a child’s stamina and concentration abilities. Inadequacy of
nutrients in the diet also brings our immune system down.
Make nuts and raisin balls to add nuts and dried fruits to your child’s diet. Choose
any two or three nuts and dried fruits mentioned above. Grind nuts first and then
grind dried fruit. Grease your hands a little with oil and mix the two. Make small and
round balls of the mixture and serve as a snack on the go.
• EGGS
Egg proteins are best absorbed by the human body. They help in fighting off bacteria
and virus that invade our body and help in the regeneration of cells. Eggs also
contain vitamins and minerals like vitamin A, folic acid, zinc, selenium and iron, which
all are immunity boosters. Beat an egg and add wheat flour, powdered jaggery/dates
and milk to make a batter. Make small pancakes and fill with fruits like mango,
papaya, banana, strawberries, grapes etc. Alternatively, these pancakes can also be
made savoury and filled with grated veggies. You may even hard boil an egg and cut
into small bite-sized portions and serve.
• FISH
Fish is a rich source of complete proteins that are an essential part of our immune
system. Fish also contains a good amount of essential fatty acids such as omega 3
fatty acids. This helps in our immunity by increasing the number and activation of Tcells (the immunity cells) in our body. This in turn increases our body’s ability to fight
disease. Add cooked, shredded pieces of fish to your child’s favourite sandwich or
pasta.
• GREEN LEAFY VEGETABLES
Green leafy vegetables (GLVs) are powerhouses of nutrients that boost immunity,
such as beta carotene, vitamin C, Vitamin E, and iron etc. Children often run away
from green leafy vegetables. Make it easier for them by chopping, boiling and
blending any green leaves. Mix this paste with flour/batter of chapati, poori, paratha,
idli, or dosa to sneak them into your child’s diet.
• LEGUME SPROUTS / DRIED BEANS
Sprouts have good proteins and are also a great source of vitamin C, B
vitamins, and minerals. Natural sprouts assist in the building of nerves,
tissues, bones and blood. Sprouts have been found to contribute extensively
to the immune system and were shown to be excellent detoxifiers. Grind
sprouts to paste. Make small pancakes of this batter. Give them as it is to
your little one or add chopped vegetables and make a roll of it. ImmunityBoosting SUPERFOODS
Immunity-Boosting SUPER FOODS
