Tiny Titans: How to Improve Immunity in Kids

Building a child's immunity requires consistent nourishment and establishing healthy habits early. The focus should be on making nutrient-dense foods appealing and ensuring they get the key vitamins needed for rapid growth and frequent exposure to germs.

1. $\text{Vitamin C}$: The Everyday Defender

Children need consistent $\text{Vitamin C}$ to support rapid white blood cell production.

• Action: Include a $\text{Vitamin C}$ source at every meal.

• Sources: Amla (mixed into small amounts of honey or murabba), berries, citrus fruits, and bell peppers (sliced raw are great snacks).

2. Protein is Paramount

Protein is the building block for growth, repair, and immune cells.

• Action: Ensure protein is readily available and fun to eat.

• Sources: Sprouts (as a crunchy chaat), eggs, yogurt, milk, and lentils (dal).

3. Embrace Healthy Fats (Omega-3s)

Omega-$\text{3}$s are critical for brain development and reducing inflammation.

• Action: Hide ground flaxseeds or walnuts in smoothies, oatmeal, or whole-wheat cookies. Use cold-pressed groundnut oil in their daily cooking.

4. Spices in Small Doses

Introduce the benefits of spices without overwhelming their palate.

• Action: Use a pinch of Turmeric in their daily milk (Haldi Doodh). Use a tiny amount of Ginger in vegetable preparations. Avoid high chili/spice content.

5. The Probiotic Power of Yogurt

Yogurt is an easy, appealing way to strengthen the gut microbiome.

• Action: Give a small bowl of plain yogurt or a glass of buttermilk (chaas) daily. This also aids digestion.

The Golden Rule: Reduce sugar. Sugary drinks and snacks temporarily compromise the immune system. Swap them for fresh fruit or homemade drinks.