As the number of covid 19 cases are increasing worldwide, people are very panic to protect their children from the dangerous virus.
So far the one bright spot about covid-19 appears to be that children do not appear to be severely affected.It is definitely possible that children are getting this infection but are not symptomatic or having very mild symptoms and spreading to other people.
During this global lockdown, nutrition is the most important thing to consider. Children should get proper foods for boosting immunity in their body. Children may feel hard to cope up with this quarantine zones and not reach for their chocolate truffle cake and salted crisp potato chips.
A quick solution of eating creamy biscuits will ultimately make them worse which will affect their blood sugar which can drive anxiety.
Nutritional planning may be hard during this lockdown, but now with some simple thoughts and planning, you can continue to make good diet choices for your children to boost their immunity!
Let’s dive straight!
1. Green Leafy Vegetables
Leafy greens tops the list, which are very high in nutritional value and easy affordable.They are low in calories and fat and high in protein, dietary fibre, vitamin C , Pro vitamin A carotenoids, manganese and Vitamin K.
If your kids are reluctant to them,add them in soups and snacks like vegetable cutlets and pakodas.You can also try to plant a moringa tree in your own garden since agriculture is also down in this hard time.
Turning regular grains into sprouted grains have pretty amazing nutritional benefits. The process of germination and sprouting increases Vitamin C content along with nutrients like vitamin B2, B5, B6 along with folate, fibre carotene and essential amino acids. Due to the rich presence of iron, it is a great home remedy to prevent aneamia.
3. Vitamin C Fruits And Vegetables
Vitamin C also known as ascorbic acid, is found in specific food sources such as citrus fruits like oranges and lemons, potatoes and bell peppers. 1 medium sized Orange can deliver 70 milligrams of Vitamin C to your kid.
Another fruit that is stunningly high in vitamin C is papaya which can be made out into a delicious smoothie. Tomatoes which are also a loaded source of vitamin C can be made
into delicious soups and chats.
4. Onions, Ginger, Garlic
Onions are packed with immunity boosting nutrients like selenium, sulphur compounds, zinc and vitamin C. They are one of the best sources of quercetin,a potent flavonoid and antioxidant thay has antiviral properties.
Garlic’s immune boosting properties seems to come from a heavy concentration of sulphur containing compounds such as allicin. Ginger boost immune health due to strong inflammatory and antioxidant effects. Many test tube and animal studies suggest that Ginger can enhance immune response.
Turmeric as one of the important spices in your kitchen used for your food. It has amazing antibacterial properties and works as an effective germicide. It is a wonderful words which has been used for generations to boost immunity.
6. Health Mixes
Another great tip for picky eaters is that you could use this time to prepare health mixes for children which is easy to prepare and store. Get the recipe of homemade sathumaavu here which is made by amazing ingredients like millets etc.
7. Vitamin D Is Important!
Millions of people across the globe of forced to to stay inside their homes. But most of them are not aware of the vitamin D deficiency which could occur as a serious problem after this lockdown since sunlight is the major source we get vitamin D from!
Severe vitamin D deficiency can lead to bone disorders. Whole eggs are another good source of vitamin D. Fatty fish, milk, orange juice and other diary products are also good source of vitamin D.
As the summer welcomes watermelons, don’t miss them! Watermelon is also in immune boosting fruit. 2 cup servings of watermelon has 270 mg of potassium and 25% of vitamin C. They also contain vitamin B6 and glutathione. Make a watermelon salad and top it with lemon, honey and mint dressing.
Almonds are an excellent source of vitamin E. They also contain manganese, magnesium and fiber. A small handful is a healthy snack for your children.
No kid can say no to mangoes!As the summer is also saying hello to mangoes, let’s make something creative out of them like icecreams and salads to please your children more !
Mango is a good source of immune boosting nutrients. One cup ( 165 grams) of mango provides 10% of daily vitamin A requirement. Vitamin A is essential for your immune system to fight infections.
Hope this brings you some ideas to grow your children healthy during this extending lockdown! Besides diet, exercise, hygiene and social distancing is also extremely important. Let’s grow healthy!