Category : Health and you
During monsoon season, while the rain brings relief from the heat, it also brings health challenges for kids as they are more susceptible to infection. As parents, focusing on nutrition is crucial to keep our little ones healthy and protected from common monsoon ailments like cold, cough, flu and gastrointestinal infections.
To keep your little ones healthy and active during this monsoon, it is important to focus on nutritious, hygienic and well cooked food.
- VITAMIN C:
Children are more susceptible to cold and flu during monsoon season making vitamin C enriched diet essential for strengthening their immunity. It helps to fight against and also in collagen synthesis to maintain healthy skin which acts as a barrier to germs.
Include citrus fruits like oranges, amla, grape fruit, lemon, berries and guava. - GINGER AND HONEY
Ginger has a anti-inflammatory and antioxidant properties which boost immunity, combination of ginger and honey is known for its antimicrobial and antioxidant benefits. It will soothe an itchy throat, reduce cough and fight infections. - TURMERIC
Turmeric is an age old remedy for seasonal infections, it’s a miracle herb that should be consumed throughout the year, it is rich in anti-inflammatory properties, it boosts immune system and fight against infections.
Include a cup of warm turmeric milk with a pinch of pepper at bed time to your kids, this powerful blend helps to fight against common cold, flu, sore throat and other monsoon ailments. - GARLIC
Garlic is well known herb for its antibacterial and antiviral properties, it will strengthen the immune system of your little ones which is very important in the rainy season. Try to include garlic in your child’s meals and preparations like sandwich, dhal, soup, seasonings and garlic rice. - VEGETABLES
Fresh vegetables are essential for your child’s daily diet, these are rich in vitamin C, folic acid and beta carotene which boosts immunity. Cruciferous vegetables like broccoli and cauliflower detoxifies the body while bright yellow and orange vegetables like carrot pumpkin, sweet potato acts as antioxidants green leafy vegetables provides vital nutrients and strengthen their defence mechanism but it has to be properly washed and cooked. - SEASONAL FRUITS
Seasonal fruits are rich in vitamins, antioxidants and phytochemicals which helps to fight against infections, include fruits like pomegranates, banana, apples, pear, guava, berries, jamun and plums in your child’s diet to boost their immune system, make sure to wash them properly with a clean water. Try to make fruits appealing for kids by cutting them into interesting shapes, arrange the fruits in designed plates and allow your kids to pick and eat whatever they like. - FLUIDS
Water is extremely important during rainy season, it keeps your child hydrated, helps in digestion and also aids in flushing out toxins. Use boiled or filtered water and keep it in clean and sealed container to avoid water borne disease which is common in rainy season. Try to avoid oily, spicy or fried food as these foods may cause indigestion, acidity or inflammation. - SOUP
Soups are nutritious, easy to digest, very good alternative to unhealthy junks or other chats, it keeps your little ones full and happy. It will hydrate, boost immunity and reduce inflammation. Soups like vegetables, dhal and chicken are perfect to keep your kids’ body warm and fight against infection. Include ginger, garlic and spices like black pepper and turmeric in the soup to increase antibacterial property. - PROTEIN
Include a good amount of lean protein such as chicken, egg, lentils and legumes, sprouts in your child’s diet as protein is an important nutrient in your child’s growth and development, protein is also important in the synthesis of antibodies and in healing of body tissues which are needed in monsoon. - NUTS AND SEEDS
These are rich in protein, healthy fats and varieties of vitamins and minerals. Include almonds, walnuts, flaxseeds, sunflower seeds in your child’s diet in the form of smoothies, lassie, kheer, laddu and other delicious preparations. - PROBIOTIC FOOD
Probiotics are beneficial bacteria that keep your child’s gut healthy, curd and yoghurt are the probiotic food which is commonly used, it can help to maintain your little one’s digestive system active.
Allow your child to enjoy the monsoon with the diet rich in immune boosting foods, these nutritious foods not only protect them against common infections but also ensure your little ones stay healthy and full of energy throughout the season.
By
Darshini K.K
Dietician
Dept of nutrition and dietetics
JSS Hospital