Benefits of Chia Seeds

• Reduces high cholesterol
• Act as anti-inflammatory
• Prevents obesity
• Controls blood sugar
• Delay in ageing
• Good for digestion
• Maintains bone and dental health

Immunity Boosting SUPER FOODS

Isn’t it important to strengthen the “Immune System” especially in times when the availability of fast and processed foods are increasing. At the same time people (specially working individuals) have time constrains that restricts them to cook their mini mid-meals.

There are certain “SUPER FOODS” that help individuals to boost their immunity levels. These foods help to fight against bacterial infections and various illnesses like cough, cold, fever etc. So the body’s Self-Defense quality is enhanced by these Super Foods. Moreover, these foods are quite easy to reach out, they can be carried and kept at our work places, can be stored in the refrigerator, and they act as snacking meal wonderfully.

Now, lets see how we can make these super foods palatable and avail their nutritional benefits.

• GOOSEBERRY (AMLA)

We all have heard about the benefits of citrus fruits in boosting immunity because of their Vitamin C content. But amongst all these amla, is the richest source of vitamin C and hence one of the best immunity boosters. But how to make your child eat this odd tasting fruit? Instead of the regular amla murabba, try amla candies that are easily available in the market. You may sprinkle a little chaat masala or black salt over it. Wrap it in small toffee wrappers or serve like lollipops on tooth picks.

• YOGHURT (CURD)

  
Yogurt has “Probiotics” that help maintain the balance of bacteria necessary for a healthy digestive system; boost the immune system and shortening the length and severity of sickness. These are called as “Good Bacteria” which is essential to keep our gut healthy. Plain yogurt can be boring for children. Make it interesting by adding the puree of any fruits they like (further increasing the immunity value) on blended yogurt, serving it like a dessert. You can even try a cold salad. Boil pasta, cool; Add hung curd along with chopped veggies and fruits of choice; flavor with salt and pepper; mix together and serve.

• FLAXSEEDS / PUMPKIN SEEDS / SUNFLOWER SEEDS

 
These seeds are good source of nutrients such as Omega-3 fatty acids, protein, iron, zinc, selenium, magnesium and vitamin E. All these have a direct or indirect role in boosting our immune system. These seeds also are good sources of antioxidants that help protect our cells. Roast and powder these seeds in a blender. Store in an airtight container.  Half a teaspoon of this powder can be added to dishes like porridge, shakes, milk, khichri, pasta, dal or omelette.

• NUTS AND OILSEEDS

Almonds, walnuts, and peanuts are packed with Vitamin E, that helps both in prevention and treatment of diseases. These are also a good source of omega-3 fatty acids and other micro nutrients, which all together help build a strong immune system.
Dried fruits like raisins, dates, apricots, figs, prunes etc are good source of iron. As iron in the blood helps carry oxygen to all parts of the body, its deficiency has a direct effect in reducing a child’s stamina and concentration abilities.  A deficiency aslo brings our immune system down.
Make nuts and raisin balls to add nuts and dried fruits to your child’s diet. Choose any two or three nuts and dried fruits mentioned above. Grind nuts first and then grind dried fruit. Grease your hands a little with oil and mix the two. Make small round balls of the mixture or any shape your child likes and serve as a snack on the go.

• EGGS

Egg proteins are best absorbed by the human body. They help in fighting off bacteria and virus that invade our body and help in regeneration of cells. Eggs also contain vitamins and minerals like vitamin A, folic acid, zinc, selenium and iron, which all are immunity boosters. Beat an egg and add wheat flour, powdered jaggery/dates and milk to make a batter. Make small pancakes and fill with fruits like mango, papaya, banana, strawberries, grapes etc. Alternatively, these pancakes can also be made savoury and filled with grated veggies. You may even hard boil an egg and cut into small bite-sized portions and serve.

• FISH

 
Fish is a rich source of complete proteins that are essential part of our immune system. Fish also contains good amount of essential fatty acids such as omega 3 fatty acids. This helps in our immunity by increasing the number and activation of T-cells (the immunity cells) in our body. This in turn increases our body’s ability to fight disease. Add cooked, shredded pieces of fish to your child’s favourite sandwich or pasta.

• GREEN LEAFY VEGETABLES

Green leafy vegetables (GLVs) are powerhouses of nutrients, that boost immunity, such as beta carotene, vitamin C, Vitamin E, and iron etc.  Children often run away from green leafy vegetables.  Make it easier for them by chopping, boiling and blenderising   any green leaves. Mix this paste with flour/batter  of chapatti, poori, parantha, idli, or  dosa to sneak them in your child’s diet.

• LEGUME SPROUTS / DRIED BEANS

Sprouts have good proteins and are also a great source of vitamin C, B vitamins, and minerals. Natural sprouts assist in the building of nerves, tissues, bones and blood. Sprouts have been found to contribute extensively to the immune system, and were shown to be excellent detoxifiers. Grind sprouts to paste. Make small pancakes of this batter. Give them as it is to your little one or add chopped vegetables and make a roll of it.