My cup of motherhood

Enjoy each and every sip of it!

Winter food for kids to boost their Immunity



There is nib in the air with the start of winter, especially here in the eastern part of The States, where kids are falling to cold, cough, running noses, chest and ear infection. As soon as the weather changes, we mothers are sure, that the kids are going to be ill. Even if you try making your kid wearing layers of clothes, but the common flu still manages to catch on. It is because their Immune system are still developing, so they tend to get sick often. We can’t let our kids hibernate in the winters so the only best thing that we can do as a parent is to provide them with the immunity booster foods so that they fall sick less and recover quickly from flu and cold.

FACT: 80% of the Immunity is in our digestive system


Here is the list of some food items that can help in boosting Immunity in winters.


  1. Honey: I always remember when I used to get sick specially with cough and cold, my mother used to give me honey which always used to make me feel better. Now I know why. Honey has lot of medicinal properties and known well for its warm consistency. It has antioxidants and anti-bacterial properties that makes it the number one flu fighting food. It helps in digestion and is an effective cough suppressant. It helps you to stay healthy and help fight the diseases with ease.

Remember: Children below the age of 1 should not be given Honey because their immune system is not properly developed to fight against Infant Botulism which is carried in the spores.


  1. Ginger: It is a magic food that helps boost the Immunity system. It helps in curing the sore throat and helps fight against the flu and infections. You must be wondering how you will be able to give ginger to your child as it has a very pungent taste? The best way is to grate the ginger and squeeze it out. Mix it with honey and take 2-3 spoons a day. Ginger is warm and promotes healthy sweating which is good in cold and flu.


  1. Eggs: Eggs is a superfood for kids. It can be taken in any form, boiled, scrambled, poached or omelet. It contains good amount of proteins, vitamins and minerals. It is also considered to be one of the healthiest foods. It has antioxidants that boost the overall immunity in the kids. While eggs can be prepared in many forms, it is advisable by the doctor to give boiled eggs to the kids as it retains the nutritionist value. You can give your child boiled egg either for breakfast or in lunch.


Remember: It is not advisable to give eggs specially during the cough and cold attack. When the kid is down with cough, their digestive system is very poor. Eggs are proteins and takes more time to digest than carbs.


  1. Garlic: Garlic is anti-bacterial, anti-viral and anti-septic food. It is a superfood in winters for kids. Not only because of its medicinal properties, it is also because of its flavor, it is widely used in food. Try to incorporate Garlic in their food in any form, whether chopped or crushed. It is the natural decongestant and helps in curing cough and cold.


  1. Green Vegetables: Spinach, cauliflower, cabbage, capsicum and broccoli are few vegetables that are effective in fighting infection in kids. They are full of antioxidants and when the children grow, they need lot of antioxidants to counter the oxidant attack in the body. These foods help in boosting the immunity. There are many ways you can provide these, either as boiled veggies or purees or in soup. They will love to dig in the bowl and have a flavorsumptious meal.


  1. Nuts:  Eating Nuts in winter help keep warm and improves the physical quality in the kids. Even though nuts are available all year around. I consider Nuts to be a winter food. It has a satiety property. It contains amino acid and is very important for brain development. It boosts your level of energy in just some minutes. There are various ways you can give nuts to your child. It can be chewed or can be used as some toppings. If your child is too small to chew nuts, crush them and incorporate in some other form of food.


Remember: Always check nuts allergy with your doctor before giving them to your kid.


These are some superfood which will help you in winters. Apart from these foods, there are few tips to be kept in mind if your child is down with cold.

  1. Ignore Sugar: we all know that sugar makes kids crazy, but do you have any ideas that it effects the immune system too? It reduces the activity of white blood cells which are responsible from protecting us from bugs that are widespread in winters. Avoid giving your kids sugary drinks, breakfast cereals which has good amount of sugar or any sugar processed snacks.  


  1. Take your kids out despite cold weather: Research says that if we try to keep kids inside will suppress the natural development of immune system due to lack of microbes. Playing outside in cold and dirt benefits kids in many ways. It exposes them to microbes that supports the healthy development of the child.


If there is any other food you think is good for your child, don’t forget to share it with us. Do post some home-made recipes to protect kids and boost their immunity in the comment section below. Best recipe will be awarded.


Happy Parenting!!


Photo by Hilary Hahn on Unsplash

Go Back