5 Diet Tips to Keep Kids Healthy During Cold Season

As the temperature drops, every parent’s concern typically revolves around keeping their kids healthy. This cold season brings along with it colds, coughs, and also flu. While staying up cozy plays a big role, what your child eats also determines the strength of their immune system. The right diet can certainly play a magical role in avoiding those sick days.

Here are five helpful diet tips for kids to keep them healthy during the cold season.

When it comes to maintaining a strong immune system, fruits and veggies loaded with vitamin C are essential. For kids, oranges, guavas, kiwis, and strawberries are great vitamin C-rich sources. Vegetables such as broccoli and bell peppers also have a high vitamin C content that helps white blood cells function better, defending the body against infections. According to health experts, consuming just one medium orange provides 117 percent of a child's daily vitamin C requirement.

Probiotics, which are found in yogurt and fermented foods, help maintain a healthy balance of gut bacteria. Since a large portion of the immune system resides in the gut, incorporating probiotics in your diet is extremely essential, particularly during the cold season. Did you know probiotics significantly reduce the risk of respiratory infections? In fact, studies have proven that regularly consuming probiotics reduces the risk of catching colds by almost 20 percent.

Nothing is better than a warm bowl of soup during the colder months. From chicken broths to lentil soups and vegetable broths, there are multiple choices when it comes to providing comfort and a punch of nutrients. Did you know that chicken soup, in particular, has been shown to reduce inflammation in the respiratory tract and provide relief from cold symptoms? In fact, a steaming bowl of soup can provide up to 20-30 percent of your child’s daily fluid intake, which helps flush out toxins. You can also add ginger and garlic for additional immune system support.

Nuts, seeds, avocados, and fatty fish such as salmon are rich in omega-3 fatty acids, which have anti-inflammatory properties. Omega 3 and healthy fats also help regulate the body's immune response. Did you know that the recommended omega-3 intake for kids is at least 1-2 grams of omega-3 fatty acids per day?

Last but not least, it is important to stay hydrated. Yes, even during the colder months. Water helps flush toxins from the body and keeps mucous membranes moist, thereby making it difficult for germs to hold on. Besides, proper hydration supports all bodily functions, including immune defenses. Kids aged 4-7 should ideally drink around 5-7 cups of water daily, even in winter.

Keeping your kids healthy is now easy with some effective tips. With these effective diet tips for kids, you can strengthen their immune systems and help them fight off seasonal illnesses. After all, a strong immune system starts right from the stomach.