Essential Nutrients for Children
A strong immune system plays a vital role in keeping children healthy and protected from infections and illnesses. Good immunity not only helps children fall sick less often but also supports steady growth by reducing illness-related setbacks.
Both micronutrients (such as vitamins and minerals) and macronutrients (like proteins and healthy fats) are essential for proper immune function. Including these immuno-nutrients in your child’s daily diet helps support immune system development and overall well-being.
Why Are Immuno-Nutrients Important?
Immuno-nutrients help the body build immune cells, fight infections, heal faster, and maintain normal growth. Below are some key nutrients every child needs for a strong immune system.
Vitamin C
Vitamin C is a water-soluble vitamin that supports immune defence, helps heal wounds, and protects against common illnesses such as colds. It also acts as an antioxidant and improves iron absorption, which is important for healthy blood formation.
Deficiency risks: Frequent infections, poor iron absorption leading to anemia, and in severe cases, scurvy and gum bleeding.
Food sources: Oranges, grapefruit, berries, mangoes, pineapples, kiwi, tomatoes, and leafy green vegetables.
Zinc
Zinc supports immune function, wound healing, growth, and cell development. Since the body cannot store zinc, regular dietary intake is essential.
Deficiency risks: Weakened immunity, slow growth, poor appetite, hair loss, weight loss, and delayed wound healing.
Food sources: Milk, curd (dahi), eggs, legumes, oats, quinoa, whole grains, paneer, peas, mushrooms, spinach, and chicken.
Selenium
Selenium helps strengthen the immune system and protects the body against infections.
Deficiency risks: Fatigue, muscle weakness, hair loss, difficulty concentrating, and reduced immune response.
Food sources: Eggs, chicken, nuts, dairy products, whole grains, sunflower seeds, vegetables, legumes, and fortified foods.
Vitamin D
Vitamin D is essential for bone health and calcium absorption. It also plays a key role in immune regulation and helps protect against respiratory infections.
Many children have low vitamin D levels due to limited sun exposure.
Sources: Sunlight, fortified milk, eggs, butter (ghee), and fortified foods.
Iron
Iron is required for haemoglobin production and supports immune cell activity.
Deficiency risks: Reduced immune cell function, increased susceptibility to infections, and iron-deficiency anemia.
Food sources: Red meat, poultry, leafy green vegetables, legumes, and iron-fortified foods.
Proteins
Proteins are the building blocks of the body and are essential for growth and immune defence. They help produce antibodies and immune-related proteins.
Deficiency risks: Poor growth, reduced muscle mass, delayed recovery from illness, and increased infection severity.
Food sources: Meat, eggs, lentils, nuts, seeds, and fortified milk and foods.
Why Fortified Milk Matters
Food fortification helps bridge nutrient gaps in children’s diets. Fortified milk, enriched with zinc, selenium, and vitamins C, D, and E, supports immune health and helps reduce the risk of nutrient deficiencies. When combined with a balanced daily diet, fortified milk can support optimal growth and immunity.
Key Takeaway
A well-balanced, nutrient-rich diet is essential for building strong immunity in children. Including a variety of foods ensures they receive the vitamins and minerals needed to grow well, stay active, and fight infections effectively.
👉 Consult your paediatrician to learn more about fortified milk and foods suitable for your child.
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