Many people love winters because everything looks white and lovely. However, it also brings along a runny nose, bad throat, etc. Children are the ones who fall ill very quickly during this season. Hence, it is important that they are given food to increase immunity so that they do not fall sick. Vitamin-rich food helps in boosting immunity and protects you and your child. Here are some of the immunity-boosting foods that you should include in the diet of your family.
Uses Spices and Herbs
The spices and herbs that are used in the food have antiseptic and anti-bacterial qualities. They not only make lovely dishes but also help in improving immunity in the body. It is not necessary that you use a lot of herbs and spices. You can use a little bit to enhance the taste of the food and also protect you from the harsh winter.
Eating Whole Foods
Vitamins and minerals are very essential for boosting immunity. Broccoli, eggs, fruits, beetroot, red and yellow capsicums, etc. are some of the foods that you should include in your daily diet. These are rich in vitamins and act as antioxidants helping you in surviving the winter season without any illness.
Increase Water Intake
Winter is the time when people tend to drink less water. Reducing water intake can increase the chances of getting dehydrated and the inability to fight diseases. Hence, make sure that you drink lots of water even during winter. You should also have herbal tea, juices, fresh coconut water, etc. You can prepare your herbal tea with chamomile, ginger and lemon, peppermint, etc. These ingredients are beneficial for immunity during winter.
Soups and Broths
Whether you are a vegetarian or a non-vegetarian, soup during winters not only keeps you warm but also keeps away from illnesses. Bone broths and soup have calcium, phosphorus, magnesium, etc. that are very vital for children. You can use different kinds of vegetables and meat to prepare your soup and broth. You can add your own twist to them to make it more delicious.
Say No to Sugar
Sugar has a tendency to causes issues such as inflammation. Hence, make sure that you do not have too much sugar in diet your child’s or your diet. You can switch to natural sugar-based food such as dried fruits. Also, avoid giving too many chocolates or processed cookies to your children.
Get Good Sleep
Apart from having a good diet, it is important that you also get good sleep. Make sure that you and your child are getting enough sleep without any disturbance. Sleeping well can help in improving your immunity and digestion. You should also avoid taking too much stress so that you can sleep well.
Winter season brings with it many illnesses but having a good immunity can help you fight them. Prepare a food tracker for your family and help them enjoy the season without worries.