It has been over 1 year that most kids are under home quarantine and missing their daily routine of physical activities, playground, and normal schooling. Such conditions may give emotional and mental pressure to many little ones and thus it is essential for parents to give them a brain (mood) and immunity-boosting diet.
In today’s blog, India’s top nutritionist and Dietician Avni Kaul shares key brain-friendly and immunity-boosting diets for children that parents should not ideally miss.
1. Foods Having Zinc, Folate, and Magnesium
As per the American Journal of Public Health, the nutrients such as zinc, folate, and magnesium boosts both the brain health and immune system.
Here are some of the foods that contain the above-said nutrients and minerals.
- Folate Based Foods: Beets, beans (black, kidney, or pinto), chickpeas, pomegranate, mango, oranges, quinoa, spinach.
- Foods with Magnesium: Almonds, black beans, cashews, banana, figs, cabbage, pumpkin seeds.
- Foods with Zinc: Almonds, beans, eggs, garlic, mushrooms.
Specific foods, like certain cereals, are fortified with these nutrients. Ensure to check the nutrition label.
2. Whole Grains
Whole grains having the endosperm, bran and germ gives fiber, folate, and other B vitamins, magnesium, zinc, and iron, all of them play a vital role in kids’ health.
Foods with Whole Grains: Brown rice, whole wheat, cereal, millet, amaranth, and jowar are some of the best sources for whole grains.
3. Protein
Protein is critical for healthy growth and development in kids. Replacing foods that are high in sugar with foods that have protein and fiber could assist prevent those dreaded sugar crashes.
Foods with Protein: You will get protein from chicken, fish, milk, yogurt, eggs, paneer, sprouted moong dal, peanuts, and soya.
4. Fruits and Vegetables
Fruits and vegetables not just contain several vitamins and minerals for health, they also have fiber, which is good for the gut, which can even affect your child’s overall mood. A bad mood often causes a lapse in concentration. Fruits and vegetables also give an assortment of antioxidants, which assist the body deal with all sorts of mental exhaustion.
Fruits and Vegetables having Fiber: Apples (having peels), mango, oranges, pears, banana, carrots, sweet potatoes, and broccoli.
5. Healthy Fats
Fats let bodies absorb vitamins and support build sheaths around nerves. Focus majorly on unsaturated fats and restrict saturated fat to less than 10% of daily calories.
Foods with Healthy Fats: Flaxseeds, olive and canola oil, peanut butter, nuts, and seeds such as peanuts, sesame seeds.
6. Dairy
Calcium available in dairy assists build strong bones, vitamins A, B, and D, magnesium, and zinc help towards a healthy immune system, muscle growth, sleep, and energy levels—all of them affect mental health’s growth and immune system in kids.
Dairy-Based Foods: Milk, yogurt, paneer, Indian curdled cheese (Chhena).
7. Vitamin C
You probably have heard that foods high in vitamin C can help keep kids’ immune systems healthy. But have you heard it also helps with the development of neurotransmitters some essential chemicals for the nervous system?
Vitamin C Based Foods: Berries, pineapple, guava, tomatoes, and turnip greens.
All these foods along with a good daily routine like proper mealtime and bedtime play an essential factor in keeping the mind relaxed. Since going outside is not a safe option now. Make your kids engaged in indoor activities that will allow them for some physical activity too.
P.S. Sometimes stress could be because of underlying physical causes too. Thus, consulting a Doctor is important. While for diet and nutrition-related changes one should consult a qualified Nutritionist.
**This article has been written by team Nutri Activania**
Special Online Diet Program for Weight Loss and Immune Boosting
Staying fit and developing a strong immune system is the top priority for everyone to protect themselves and their families in these globally critical times. Hence maintaining a healthy body weight, defeat obesity, eating healthy immunity-boosting diets has become the call of the day.
To address some of the issues, India’s top therapeutic Nutritionist and Dietician Avni Kaul and her team of trained and qualified Dieticians are going to stay connected with you and with your family that will include-
- Nutritionist Avni Kaul will do a detailed study of your test reports (during and post- any health recovery) and based on your current physical conditions – a dedicated customized plan would be developed for you and for your family.
- Regular video diet Counselling with Nutritionist Avni Kaul will monitor your health progress and upgrade your diet will be done.
- Nutritionist Avni Kaul and her team of trained Dieticians will be personally in touch with you to motivate, monitor your daily health progress be it includes weight management or immune-boosting.
- Easy homemade and healthy recipes would be shared by the dedicated team of Dieticians. These recipes will be developed as per your health improvement for weight loss and immune system development and food culture at home.
