Ideal Brain and Immunity Boosting Diet for Children who are in Home Quarantine

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**