It is widely known that the type of food children eat influences their physical health, emotional health and mental health. It affects behavior, ability to learn, memory power. Eating right and ensuring a balanced diet goes a long way in the overall development of the child. Here’s a quick list of the super foods that build immunity for children as well as adults.

Fruits and Veggies

Fruits are a rich source of vitamins and minerals. Fruits like berries are rich in antioxidants and bananas are rich in potassium. Whole fruits are a good source of fiber hence wholesome fruits are better than juices, as they retain fiber which helps with digestion. Best time to eat fruits – Anytime!

All vegetables are good and come with their own source of nutrition. Include a portion of veggies every day that will provide Vitamin A, C, E and minerals. Green leafy vegetables and vegetables of all colours are extremely healthy.

Milk, Yoghurt and Cheese

Milk should be consumed everyday as sufficient calcium and protein helps keep bones and teeth strong. Milk is rich in calcium and a serving of one or two glasses of milk per day is essential. Lactose intolerant children can be given soy milk.

Yoghurt and cheese are great sources of protein and calcium. Yogurt helps smooth the digestion process and cheese provides a rich source of Vitamin A, B12 and riboflavin. One serving a day is great, and children love cheese!

Eggs and Fish

Eggs help the body absorb calcium and retain them. A great source of protein, eggs are rich in Vitamin D. They are wholesome and help children stay well fed and satisfied for longer periods of time. Best time to eat eggs is for breakfast, although eggs can be eaten anytime of the day.

Fish is rich in Omega-3 essential fatty acids and are crucial to brain and eye development. You can give your children salmon and other sea foods such as shrimp and scallops which are also rich in Omega 3 essential fatty acids.

Nuts

Nuts provide essential healthy fats which are important for the growth and development of kids. Almonds, Cashews, Pistachios and Walnuts are great sources fat. Walnuts are essential brain food for your child’s brain development. Best time to eat nuts – Anytime!  Encourage your child to eat well and eat healthy. It goes a long way in building up immunity, and a healthy way of life in the years to come.