In today's time, increasing immunity in children is becoming very important. If Kovid-19 has taught us anything, it is that how our life depends on immunity and children who fall very sick anyway need immunity even more. Parents should pay more attention to their diet at this time and try to increase their immunity with the help of natural foods.

What can be done to increase the immunity of children? We spoke to Dr Amit Gupta, Senior Consultant Pediatrician and Neonatologist, Motherhood Hospital and tried to know about it.

Doctor Amit says that it is very important that the nutritional needs of children should be taken care of. They should be fed such food which is a superfood and they can help in avoiding diseases.

Dr Amit has given us a list of superfoods in this way and has also told us about eating them.

Citrus fruits-

These fruits are very important for energy and they must be included in the diet of children. They are rich in vitamin C and also contain vitamin B. Citrus fruits are rich in magnesium, potassium, etc., which increase white blood cells.

What to do-

Feed fruits like grapes, lemon, orange, guava etc. to children. Do not cut them for a long time and keep them at all, they are best to eat immediately.


Yoghurt is rich in probiotics and is good for the digestive system. Yoghurt helps in healing the gastrointestinal tract of babies and fights bad bacteria.

What to do-

Add a little salt or sugar to the curd and feed it to the children. Do not feed it in the evening but include it in lunch.

Green leafy vegetables-

Most children do not eat these vegetables rich in folic acid and iron. These vegetables are rich in Vitamin-A, Vitamin-C, Vitamin-K etc.

What to do-

Try feeding vegetables like spinach to children by making smoothies etc. Vegetables like fenugreek, spinach, carrots etc. can be easily added to healthy smoothies.

Dry fruits and seeds

Dry fruits contain zinc, iron, vitamin E, omega-3 fatty acids, etc., which can prevent respiratory infections.

What to do-

Keep dry fruits along with food in the children's tiffin. They can also be given in the morning breakfast.

Sweet potato-

Vitamin-A carotenoids are very high in sweet potatoes. They are good for the immune system and reduce stomach irritation etc. The beta carotene present in it can prove to be very helpful.

What to do-

It can be boiled and fed to children as a salad. Children can also like sweet potato snacks.

Coconut water-

The antioxidants and vitamins that are present in coconut water help a lot in keeping the body hydrated and nourished. It is low in calories and is great for quenching thirst and boosting immunity.

What to do-

Give it to the children before evening.


Protein in the form of eggs can be given to your children. It is also rich in minerals and is also good for physical health.

What to do-

Boiled eggs and poached eggs are the best. Instead of frying eggs with oil, try feeding eggs to children in these two ways.

Fish and meat-

If you have non-vegetarian food in your house, then they can be a very good source of protein. They contain omega-3 fatty acids. Along with protein, they are also rich in zinc, iron etc.

What to do-

Boil them and mix them with the salad. Cooking meat etc. in a lot of spices can also prove to be harmful to children.

Chia seeds-

Chia seeds can reduce the risk of many diseases. They can also reduce the risk of heart disease. They contain a lot of fibre and they work to lower blood pressure.

What to do-

Soak 1 teaspoon of chia seeds at night and give them to children with water after waking up in the morning.

Linseed seeds-

They can be used to correct the digestive system and relieve constipation. These help in reducing blood cholesterol.

What to do-

They can be roasted and mixed into smoothies. It can be eaten in the morning after soaking at night.

Pumpkin seeds-

They contain omega-3 and omega-6 fatty acids, are rich in antioxidants and contain fibre. This combination is good for both the heart and liver.

What to do-

You can either add some pumpkin seeds to smoothies or soak them and give them to kids as snacks. They can also be roasted and chewed like this.

Parents must give the right superfoods to their children, but giving too much at once is also not right. Include only a few of these in your diet at a time. Don't do everything at once. Apart from this, the digestion of children is also not right and hence chooses superfood only after keeping in mind the health condition of your child. Many superfoods do not suit many people.

You can give them as a flavoring in sandwiches, in salads, and add them to any other food item. These healthy foods are very important to improve immunity.


Your skin and body are different just like you. We endeavour to bring you accurate, safe and expertly verified information through our articles and social media handles but still consult your doctor before trying any home remedy, hack or fitness tip.