Introduction
As parents, we want to ensure that our children are healthy and strong. One of the best ways to do this is to boost their immune system with healthy snacks. Eating healthy snacks can help your child stay energized and alert, while also providing essential vitamins and minerals that can help keep their immune system functioning properly. In this article, we will discuss some of the best healthy snacks that can help boost your child’s immune system. We will also discuss the importance of providing your child with a balanced diet and how to make sure they are getting the right nutrients. By following these tips, you can help ensure that your child is getting the nutrition they need to stay healthy and strong.
Boost Your Child’s Immune System With These Healthy Snacks
As parents, we want to do everything we can to keep our children healthy and strong. One of the best ways to do this is to make sure they are eating healthy snacks that will help boost their immune system. Here are some of the best snacks to give your child to help keep their immune system in top shape.
Fruits and Vegetables
Fruits and vegetables are packed with vitamins and minerals that are essential for a healthy immune system. Try to include a variety of colors in your child’s diet, as each color provides different nutrients. Some great options include apples, oranges, carrots, celery, and berries.
Yogurt
Yogurt is a great snack for kids because it is packed with probiotics, which are beneficial bacteria that help keep the digestive system healthy. Look for yogurt that is low in sugar and high in protein. Greek yogurt is a great option, as it is high in protein and calcium.
Nuts and Seeds
Nuts and seeds are a great source of healthy fats, protein, and fiber. They are also packed with vitamins and minerals that are essential for a healthy immune system. Some great options include almonds, walnuts, sunflower seeds, and pumpkin seeds.
Whole Grains
Whole grains are a great source of fiber, which helps keep the digestive system healthy. Try to include a variety of whole grains in your child’s diet, such as oats, quinoa, brown rice, and barley. These can be served as a snack or as part of a meal.
Hummus
Hummus is a great source of protein and fiber, and it is also packed with vitamins and minerals. It is a great dip for vegetables, and it can also be used as a spread on sandwiches or crackers. Look for hummus that is made with olive oil and tahini for added health benefits.
Dark Chocolate
Dark chocolate is a great source of antioxidants, which help protect the body from free radicals. Look for dark chocolate that is at least 70% cocoa for the most health benefits. It can be enjoyed as a snack or as part of a dessert.
These are just a few of the many healthy snacks that can help boost your child’s immune system. Try to include a variety of these snacks in your child’s diet to ensure they are getting all the nutrients they need to stay healthy and strong.
Cold and flu season is upon us. And while there is no surefire way to avoid getting sick, including some nutrients in your diet may boost your immune system and help your chances of remaining sickness-free. This is especially true if these foods are enjoyed along with an overall healthy and balanced diet, and other precautions are taken as well, like being diligent about washing your hands and prioritizing quality sleep.
Kids are especially susceptible to getting sick during cold and flu season. Between being in a classroom in close proximity to other kids every day, possibly not practicing the best hand hygiene and putting their hands in their mouths more frequently than adults, and literally having thinner skin (and therefore having less defenses), having a little one who comes down with a cold is pretty common.
Snack time is the perfect opportunity to sneak in some immune-supporting nutrients to help your kids get through cold and flu season with a strong immune system. From vitamin C to vitamin D, and even protein, including key nutrients in their snack time can be a simple way to keep the little ones feeling their best.
If you are on the hunt for some immune-supporting snacks that your kids will actually enjoy, here are seven that are dietitian-approved.
Green smoothie
A green smoothie made with spinach, frozen mango, pineapple, hemp seeds, and coconut water is a kid-friendly combo that is simple to make, assuming you own a blender. “I love smoothies for kids because you can pack in a variety of fruits and vegetables they may not otherwise eat into a delicious drink that they enjoy,” says Sarah Anzlovar, MS, RDN, LDN, dietitian for moms and owner of Sarah Gold Nutrition, LLC. “Spinach and mango are both excellent sources of vitamin C, which can support the immune system.”
Anzlovar added that one ounce of hemp seeds contains “Between 50 to 100% of kids’ zinc needs (depending on their age), an important mineral for immune health that may shorten the duration of colds.”
Pumpkin seeds
“Pumpkin seeds are a fun, crunchy, satisfying snack and are an excellent source of zinc, which is important for immune health and may shorten the duration of colds,” says Anzlovar. For kids who don’t enjoy the crunch of pumpkin seeds, pumpkin seed butter spread on whole grain bread or fruit can act as a nice immune-supporting snack too.
Yogurt with berries
According to Anzlovar, “One cup of strawberries can provide 100 percent of your child’s daily vitamin C needs, and yogurt is a good source of probiotics, which supports a healthy gut.” A large part of your immune system lives in the gut, and initial research suggests that probiotics may support a healthy immune system.
Frozen orange juice
As long as you are using 100% orange juice and not an orange “drink” with added sugars, enjoying a serving of frozen OJ can be an icy treat that provides vitamin C, a nutrient that may shorten the duration and harshness of cold symptoms. Orange juice also contains carotenoids, like beta carotene, which help support immune health too.
Simply pour 6 ounces of 100% orange juice in a mason jar and place it in the freezer. When it is snack time, grab a spoon, scoop this naturally sweet snack up, and enjoy.
Fortified cereal with milk
Cereal may be thought of as only a breakfast food, but when enjoyed with milk, it can be a snack that is loaded with immune-supporting nutrients like protein, vitamin D, and zinc. Add a serving of berries or some sliced bananas to the cereal bowl for even more nutrients and a boost of naturally sweet flavor.
Chocolate covered kiwis
Kiwis are a source of fiber, vitamin C, and plant compounds. Kiwis can certainly be enjoyed on their own, but to make them a bit more fun to eat, try slicing them up and dipping them in dark chocolate. Feel free to add some naturally colored sprinkles on top for even more kid-friendly fun.
Baked cinnamon apples
Apples are a kid favorite no matter how they are enjoyed. And as long as the skin is consumed, kids will get a boost of a plant compound called quercetin, which may help support immune health. Sprinkling cinnamon on some sliced apples and baking them until they are soft is a cozy way to include this compound into a child’s diet with very little effort.
These snacks are an easy, delicious way to help boost your kid’s immune system during flu season and all year round. You can make them at home or find your favorite brands at the store. Whichever route you choose to take, you can rest assured that these snacks will give them a helpful dose of nutrients.
Lauren Manaker MS, RDN, LD, CLEC