5 healthy meals for kids immunity

New Delhi: Watching kids grow and stay healthy is every parent’s top priority, but keeping their immune system strong can feel like a challenge. It’s perfectly normal for young children to fall ill about eight to ten times a year, especially before age two, as their immune systems are still developing.

The best way to support your child’s immunity is through good nutrition. A balanced diet rich in vitamins, minerals, proteins and antioxidants helps the body fight infections naturally. Whole grains provide steady energy, lean proteins repair tissues, and antioxidants protect cells from damage.

Below are five healthy meals for kids immunity that are simple to make, tasty, and full of essential nutrients.

Why nutrition matters for kids’ immunity

A healthy diet helps build antibodies and white blood cells that protect children from germs. Unlike supplements, whole foods provide a mix of essential nutrients - iron, zinc, vitamin C and folate - which work together to boost immune health and recovery speed.

5 healthy meals for kids immunity

1. Spinach soup

Spinach is loaded with iron, beta-carotene, vitamin C and antioxidants. These nutrients keep your child’s immune system strong and support growth. Blend boiled spinach with garlic, onion and a touch of cream for a warm, comforting soup.

2. Moong dal chilla

Made from protein-rich lentils, moong dal chilla is light, easy to digest and ideal for breakfast or lunch. It helps protect kids from frequent colds and improves energy levels. Add finely chopped vegetables for extra nutrition.

3. Chickpea bowl

Also known as Kabuli chana, chickpeas are high in fibre, zinc and protein. They aid in producing white blood cells, the body’s first line of defence against infections. Pair boiled chickpeas with cucumber, tomato and lemon for a tasty bowl.

4. Methi chilla

Fenugreek (methi) leaves are rich in iron, fibre and plant-based protein. When combined with besan (gram flour), they form a nutrient-dense batter. Cook as pancakes for breakfast — it strengthens immunity and digestion alike.

5. Beetroot rice

Beetroot is a powerhouse of manganese, iron, folate and vitamin C. These nutrients help repair cells and support red blood cell formation. Mix grated beetroot with cooked rice and mild spices for a vibrant, kid-friendly dish.

Tips to encourage kids to eat immune-boosting foods

• Make meals colourful and fun to increase interest.
• Involve kids in washing and plating food.
• Blend vegetables into soups, parathas or dosas.
• Offer seasonal fruits daily for natural vitamin C.
• Replace packaged snacks with roasted nuts or fruit slices.

Expert advice on supporting child immunity naturally

Paediatric nutritionists suggest balancing meals with all five food groups. Add small amounts of ghee or olive oil for healthy fats and ensure sufficient hydration. Alongside diet, good sleep, hand hygiene and outdoor play are equally vital for building resilience.

FAQs

Q1. What are the best healthy meals for kids immunity?

Meals like spinach soup, moong dal chilla, chickpea bowl, methi chilla and beetroot rice are nutrient-dense and rich in iron, zinc and vitamin C.

Q2. How can parents improve their child’s immunity naturally?

Provide a balanced diet, ensure adequate sleep, and encourage physical activity and sunlight exposure for vitamin D.

Q3. Are supplements required to boost kids’ immunity?

Usually, a wholesome diet is enough. Use supplements only if recommended by a paediatrician.

Q4. How often do children fall ill before age two?

It’s common for infants to get 8–10 infections a year as their immune systems develop.

Q5. Why are foods like methi and beetroot vital for immunity?

They’re high in iron, folate and antioxidants, which aid red blood cell formation and protect cells from infection.