How to Increase Immunity in Child?

February 17, 2021December 21, 2022 | Divya shukla

For the world, 2020 was all about immunity. We had never dreamt about going through such trying medical and emotional conditions. It taught us that in some situations science and medicine also fail to help us as spontaneously as our own immunity can. now the question arises: how to increase immunity in child ?

From the past two decades, our lifestyle, especially food habits, has evolved. This change, not necessarily all good, has mainly affected kids as they are the ones latching on to the trend of packaged comfort foods . Have you ever thought about what you had snacked on as a kid? For most of us, the meals were simple, seasonal, locally procured veggies and fruits. The cart of street vendors could easily detail out the oncoming season.

At the beginning of autumn carts would be full of corn on the cob to strengthen our gut for seasonal changes and allergies. Once that would pass, the season of roasted peanuts, jaggery sweets, and oranges would come to build our immunity further to fight the winter flu. Our kids are deprived of the science of eating the naturally available superfoods in particular seasons or rather not eating them at all. They are forgotten and sadly forgone.

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How to increase immunity in child

The food we eat plays a key role in determining the overall health and immunity. Replacing carbs-heavy comfort-food with a good balance of nuts, grains, veggies and fruits adds Vitamin A, C, D, E which are high antioxidants and prepare the body to fight . It gives the body a condition of being able to resist a particular disease.

Also check, 8 proven benefits of Vitamin C.

Orange:

Kids should consume sufficient amounts of vitamin C during growing years to support development of bones and also the teeth. Vitamin C keeps the immunity of the child high and safeguards from unwanted bugs and germs. Orange is a great source of Vitamin C. Foods rich in vitamin C are the best immunity booster food for kids. Also check, Foods that can help to solve cough in kids.

Nuts:

Full of Vitamin E, they are a great source of antioxidants that keep the body healthy and disease free by neutralizing free radicals and reducing inflammation. Study presents that some roasted nuts appear to have an increased antioxidant level compared with raw ones. Nuts are considered as the best food to increase immunity in child naturally. Also check, Easy peanut Choco balls recipe.

Moringa:

The flower of the Moringa tree can be cooked and added to gravy. It tastes like mushroom. They can also be brewed and enjoyed like hot tea (or cool drink with added flavours of lemon or honey). Hot tea is a great way to feed kids added Vitamin C for immunity during the period of congestion, cold or coughs. Moringa leaves have 7 times more Vitamin C than oranges, making it a super immunity booster food for kids. (List of easy proteins for the day)

Curd:

Yoghurt or curd helps to boost the immunity mechanism. It has been proved that If you consume two cups of curd for five months everyday it will boost up the fighting capacity with infections in your blood by 5-6 times as compared to not eating curd. The good bacteria found in curd (fermented food) helps in building a stronger immune system. Kefir is also a great way of feeding gut friendly bacterias. It is undoubtedly the best food to increase immunity in child naturally. (Easy probiotics to feed kids)

Mulberries (Shahatoot):

Mulberries are outstanding immunity booster food for kids. They are colourful berries that are eaten both fresh and dried. They are a good source of Iron, Vitamin C, and also several plant compounds. A single serving of mulberries can meet the daily requirement of vitamin C, keeping the immunity high and lower stress, anxiety. It is rich in antioxidants which reduces chances of infection too. (Fruits good for teenagers for hormones)

Jaggery and Sesame:

As a natural sweetener, it is loaded with antioxidants and minerals like zinc which help prevent free radicals (responsible for weakening of body cells). It helps boost resistance against infections thereby building stronger immunity and also is considered as immunity booster food for kids. Jaggery bars made with peanut and sesame are also great for fighting winter flu. Sesame seeds are a good source of several nutrients crucial for the immune system including zinc. Zinc works as a shield to protect the body from any virus attack. Also check, Foods to help with stress and menstrual pain.

Turmeric:

Curcumin, a compound found in turmeric, offers therapeutic relief. It is a rich antioxidant which supports against body cell damage thus, acts as immunity booster food for kids. It has been found to delay or reverse diseases or age related decrease in body functions. Other good herbs are Shallaki, Brahmi, Ashwagandha, Licorice (Mulethi).(Easy to feed cold and flu home-remedy for kids)

Ghee:

This cultured butter is high in vitamin A (good for eyes and immunity) and omega 3 and 6 (good for brains). It also portrays an excellent ratio of omega 3: omega 6 (1:4) making it a safer nutritious choice and great food to increase immunity in child naturally. Not many other commonly used oils have this ratio resulting in health damages. (Is saturated fat good for bad for the body?)

Papaya, Apple, Banana, Guava:

Enriched with nutrients, Papaya is a lot more than a fibre rich fruit which has been used in medicinal science since ages. It is packed with immunity boosting Vitamin C and antioxidants. Other easy fruits to feed kids are Banana, Apple or Guava, one each of these can meet at least 50% Vitamin C requirement for the day making them ideal immunity booster food for kids. (Best fruits for small kids everyday)

Garlic:

Garlic contains compound called alliin that help the immune system fight germs. These compounds have been shown to boost the disease fighting response of the body when they encounter viruses of common cold or flu. This quality makes garlic significant food to increase immunity in child naturally. (Home-remedy to solve for rashes in kids?)

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Hormones Happy Fruits for Teens and Kids

February 10, 2021August 23, 2021 | Divya shukla

Teenagers undergo major physical development and hormone imbalance during their puberty phase. These physical changes are regulated by changes in the levels of hormones which are produced by the pituitary gland—luteinizing hormone (responsible for menstrual cycle in girls) and follicle-stimulating hormone (responsible for reproductive system in both girls and boys). Surprisingly, a new born baby has high levels of these hormones which taper down in a couple of months. At adolescence, these hormones spike up again and cause major physical developments in the body of teens. At this time some hormone happy fruits can really help.

In the early puberty phase, luteinizing hormone and follicle-stimulating hormone increase and cause hormone imbalance resulting in major physical changes including weight gain, outbursts of acne, height gain and behavioral change like anxiety, hyper-activity and short-temperedness. The recent lifestyle trend of teenagers has also added to much higher consumption of food which is high in both carbohydrates and fat (why is this bad?) This not only results in excessive weight gain, but also anxiety and stress leading to further hormone imbalance. Some (forgotten) seasonal fruit good for child, which can help solve these concerns of the growing kids and make hormones happy are mentioned below.

Food Good for Children’s Health

Eating right assures an adequate amount of key nutrients like calcium, iron and vitamins A, C and D. Some teens need more nutrients than average intake, particularly if they extremely active in sports and do not eat variety of fruits, veggies, nuts, seeds regularly

Shahtoot (Mulberry)

They have unusually high levels of protein and iron for a fruit. They are rich in dietary fiber which helps in fixing digestion issues like bloating, constipation.
Single serving of mulberries can meet the daily requirement of vitamin C, keeping the immunity high and lower stress, anxiety.
Mulberry is also high in vitamin A which strengthens the eyesight and reduces the strain on eyes.
It is rich in antioxidants which reduces early greying of hair and keeps the skin acne free. Hence it is one of the best fruits for children’s health and help teenager by making their hormones happy.

Ber (Jujube)

Ber is a fruit good for child. It is a good source of calcium, phosphorus that helps in developing and maintaining stronger bones and more height.
It also has a calming effect on the body and releases stress and anxiety.
This fruit helps in inducing sleep. In certain traditions, it has been used to treat insomnia.
Loaded with fibre, this fruit also helps to reduce constipation and other gastrointestinal issues.
Lastly, this fruit is loaded with antioxidants and Vitamin C which do wonders for keeping hormones happy and teens skin acne-free and is one of the cheapest and hormone happy fruits for children’s development.

Jamun (Indian Blackberry)

Just a bowl of this sweetish berry can serve half the daily requirement of vitamin C and Manganese, keeping the immunity of the body high. It is also high in antioxidants which keep the skin healthy and it is one of the best seasonal and hormone happy fruits for children’s health.
These blackberries are loaded with fiber which is essential for easy digestion and solving bloating and stomach pain. It can give half the daily fiber in just a single bowl serving.
Over 35% of daily required Vitamin K in a single serving of this berry can keep the bones strong and control menstrual blood flow.

Lychee

This fruit is exceptionally high in Vitamin C which keeps the immunity of the body high and the skin healthy. A compound present in this food tends to have anti-viral properties also, which make it fruit good for child and in teens work to balance hormones with supplement based on foods.
The high fiber content in the fruit helps to regulate bowel movement thereby solving constipation, bloating, stomach pain, and other tummy troubles.
Along with the high fiber content, this fruit also has a lot of water content which aids in maintaining healthy weight.
It is also loaded with calcium absorbing minerals resulting in stronger bones.
High levels of copper and Vitamin Bs in the fruit help with reducing stress.

Chikoo (Sapota)

This fruit is good for immunity because of its high Vitamin C content. It also keeps the skin healthy and helps treat acne. The high dietary fiber in the food helps to solve the irritable bowel syndrome and works as a laxative to solve constipation.
It is also high in calcium and phosphorus which work together to keep the bones strong. Consuming this fruit early in life will take care of bone troubles in future and is considered as one of the hormones happy fruits for children’s health.

Many other berries and fruits like Phalse (Wild Blueberry), Amla (Gooseberry), Karonda (Conkerberry), Lasoda (Glueberry), Nargundi
(Chasteberry) are loaded with goodness of health for growing kids. They are seasonally available and help to meet the daily Vitamin and Mineral requirements and are fruits for children’s health.
Some of these are sour in taste and best can be consumed in the form of pickle or sweetened drink. Some are bitter like chaste berries but offer tremendous health benefits in balancing hormones and reducing stress levels. They are available as powder supplements.

Recipe: Wheat Berry cookie with hidden herbs and nuts

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

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Check more healthy recipes loved by kids.

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We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

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Ayurvedic Diet : Immunity Booster Indian Foods For Kids

February 3, 2021December 23, 2022 | Divya shukla

According to Ayurveda, the human body comprises physical, mental and emotional aspects. Also, there is a supreme connection between physical, mental and emotional health. Everyone has a different composition of body, just like everyone has a unique face or unique fingerprints. Now, we will understand Doshas as per Ayurveda, what is immunity and how ayurvedic diet acts as immunity booster Indian foods.

Ayurveda states that any physical discomfort, what we most often call a disease, is nothing but an imbalance in the body’s constitution, called Dosha. The disease is rather a body not at ease and begins with a root cause, that is, an imbalance of Doshas.

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THREE TYPES OF DOSHAS AS PER AYURVEDA:

Vata: Vata dosha implies the imbalance of air and space elements in the body. It includes voluntary movements like blinking eyes, breathing, movement of hands and legs.

Pitta: Pitta comprises basic elements of both heat (fire/agni) and moisture (fire/agni). It includes all activities which our body incurs from ingestion of food to metabolism.

Kapha: Kapha contains the elements of earth and water and acts as glue to hold the cells of body together. Therefore, movement of assimilated food to different parts of the body falls under the Kapha aspect.

Boosting immunity is not a curative disease. You cannot boost immunity overnight, it’s a long-term health investment. It needs time, patience and mostly immunity-boosting foods supplementing your diet.

Just like machines break down when they over-work or miss overhauling, similarly, the body also breaks down when there is lack of right fuel and/or lack of activity.

Understanding Immunity

Needless to say, most of us understand immunity as the protection agent of our body. If a foreign infection/ virus enters our body, the immunity system identifies it and begins to fight against it. However, sometimes our body is not correctly able to distinguish between harmful virus and the good virus in our body which creates confusion. In such a case, our Immune system begins to attack the body itself.

According to Ayurveda, such scenarios (and diseases) where the immune system attacks the body itself, is a result of heavy imbalance of Doshas. The root cause of this is mainly due to to the lifestyle we lead or predominantly the food we eat.

Understanding food for BOOSTING Immunity

On an everyday basis, we need to consume proteins, carbs and fats, as they are the essential macronutrients which body requires for proper functioning. But sadly, 83% of the population lacks meeting their requirement of protein or good fats, as most of the food we consume is carb-heavy.

immunity booster Indian foods
natural immunity booster food

In earlier times, food was fresh, wholesome and consumed in its most natural form. There were combinations of foods preferred purely on the basis of health and experience (and are now supported by scientific research). For example, ghee was prepared using fermented curd which retained good bacteria. Whey was made fresh everyday and consumed for protein in early hours (and also to support metabolism, something which is now called the intermittent fasting). Potato was roasted with skin and not boiled or peeled as that results in massive mineral loss. Food and milk was stored in a dark place to secure certain vitamins in wholegrains. Vegetables were paired such as to maximise nutrient absorption.
In a striking contrast today, there is consumption of processed food or refined ingredients in at least two meals every day.

immunity booster INDIAN foods for kids:

The food we eat plays a key aspect in determining our overall health and immunity. Adding a variety of natural immunity booster Indian food in kid’s diet goes a long way in building their immunity. Therefore, replacing carb-heavy food with a good balance of nuts, veggies and fruits adds Vitamin A, C, D, E . These are high antioxidants and prepare the body to fight infections.

Oranges: Oranges are one of the most easily available foods to increase immunity in child naturally that kids love to eat. They are the best source of Vitamin C. For example, just one orange can meet 100% vitamin C requirement for daily nutrition. In addition, Guava, Gooseberry (Amla), Garlic are other good sources of this vitamin.

Also check, 8 proven benefits from Vitamin C.

Nuts: Full of Vitamin E, they are a great source of antioxidants that keep body healthy and disease free by neutralising free radicals and reducing inflammation. In addition, study presents that some roasted nuts appear to have an increased antioxidant level compared with raw ones.

Dairy: Dairy products are also a good choice for natural immunity booster food for kids. Every single cell in the body requires Vitamin D to stay strong and protect against infection. Ghee, cow milk are a good source of this. Body can also produce this through cholesterol exposure to sunlight.

Ayurvedic Herbs TO BOOST IMMUNITY:

Curcumin: A compound found in turmeric, offers therapeutic relief. Turmeric is also rich in vitamin A, Thiamine(B1), Riboflavin (B2) and vitamin C. And works as a perfect immunity booster Indian foods for kids as well as adults.

Ashwagandha & Brahmi: It improves the body’s defense against disease by improving the body cell immunity. It also possesses antioxidant properties that help protect against cellular damage caused by free radicals. Bacosides, the active ingredient in Brahmi can neutralise free radicals and prevent fat molecules from reacting with the free radicals. Thereby maintaining high immunity in the body.

Licorice: It contains more than 20 triterpenoids and nearly 300 flavonoids and hence works as a great anti-bacterial remedy. It is a common herb which is used in traditional Indian and Chinese medicine for centuries. Read more about its immunity benefits here.

Giloy: Giloy is a shrub and an essential herb in ayurvedic medicines. It is used to treat a wide range of health conditions. It contains important plant compounds like terpenoids, alkaloids, lignans, and steroids. Research shows that these compounds have antimicrobial, anti-inflammatory, antioxidant, and antidiabetic properties, among other benefits.

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Healthy foods for child: Kids meal in a day

October 31, 2020August 27, 2021 | Divya shukla

Kids go through major physical and mental growth and eating healthy is utmost important at this stage of life. The daily meals of the kids should be planned in such a way that it includes all the required nutrients and healthy foods for child. Following is the list of some major nutrients that a child should take daily.

Nutrients for kids

Carbohydrates: Carbohydrates are also known as energy giving foods. It provides glucose, which is converted to energy and further used in body functioning and physical activities.. Foods rich in carbohydrates are an important part of a healthy diet.

Protein: protein is the body’s building block and repair agent. It also helps them to build a strong immunity system. It’s also integral in forming enzymes and hormones in the body. (What are some easy sources of protein for kids?)

Iron: Iron is an important dietary mineral which is essential for the growth and development of kids- both physical and mental growth. Iron helps form hemoglobin that is found in the blood cells of the body . (foods to fight Iron deficiency)

Calcium: one of the most important minerals in our body is CALCIUM. Bones are 70% calcium and it is only calcium which gives bones their hardness for protection and support. Bones also serve as the calcium bank of the body.

Vitamin:Vitamins help the body grow and work the way it should. There are 13 essential Vitamins — Vitamins A, C, D, E, K, and Vitamin Bs. Some help in eyesight and energy production, while others support healthy nerves and cells and in fighting infection. (importance of different vitamins for kids)

Healthy fats: healthy fats are crucial to brain and eye development, and can help stabilize mood. Also help with healthy metabolism, blood clotting and letting the body absorb vitamins.

Fiber: Fiber is the non-digestible carbohydrate. It is responsible for keeping our digestion healthy and regular. Lack of fiber rich food in diet may cause constipation, which is a nutrient deficient disease. (Fiber rich foods for constipation)

healthy foods for child:

A child should take at least 3 meals and 2 to 3 snacks every day. Following are some foods that you must include in your kid’s daily meal for complete nutrition.

Vegetables: Almost all vegetables are a rich source of fiber, vitamins, minerals and antioxidants. It improves kids’ gut health which promotes absorption of necessary nutrients for growth. Green leafy vegetables like spinach and kale helps in brain development of kids.

Fruits: Fruit provides vitamins, minerals, dietary fiber and many phytonutrients (nutrients naturally present in plants), which helps kids’ bodies to stay healthy. Fruits being rich in antioxidants boost a child’s immunity and give sustainable energy.

Dairy products: Main dairy products like milk, cheese and yogurt are the main source of calcium for small kids. also contain potassium, magnesium, vitamin A, vitamin B12, Vitamin D, riboflavin and other essential nutrients.

Nuts: Nuts and seeds are among the best foods with protein to meet the daily requirement of the body. They are packed with antioxidants, protein, calcium, fiber, potassium, healthy fats like omega 3 and 6. Considered super healthy for brain development in children, nuts also help keep their immune system strong.

Whole grain: rich in carbohydrates, protein, iron, fiber, iodine, magnesium, zinc, folate, riboflavin and vitamin E. All these nutrients help in overall growth and development of kids. Whole grains are a great way to start the day for a toddler or young child. They are nutrient- dense, energy rich foods which make them ideal food for busy school going children.

A Whole meal is one which covers daily nutrition of Vitamins and Minerals required for a child’s Muscle growth, Eyesight, Brain development, and Immunity.

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Protein Requirements: Beetroot Methi Paratha

October 24, 2020August 27, 2021 | Divya shukla

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. everything requires protein, From digestion to immunity, from hair to nails,. the protein requirements is decided at 0.8 gm per kg of body weight.

A Paratha that meets 50% Fiber and 50% Protein Requirements for your child for better digestion and stronger muscles.

Recipe of beetroot methi paratha

A child weighing 30kg requires 15g of Fibre and 25g of Protein everyday.

Ingredients: Beetroot, fenugreek leaves, wholewheat flour, carom seeds.

Beetroot:

Beetroot are one of the natural antioxidant rich foods that helps in enhancing your kid’s immune system. They are loaded with vitamin A, B vitamins, vitamin C and vitamin E and minerals like iron, magnesium, which help to prevent several diseases, especially diarrhea which is most common in kids. It also has an anti-inflammatory compound called betalain, which helps to protect the liver from oxidative damage and inflammation. : Beetroot is one of the liver healthy foods as it helps protect the liver from oxidative damage and inflammation. It Increases liver’s natural detoxification enzymes. It works effectively to prevent deposition of fat in the liver (What are free radicals?)

whole grain:

Fenugreek leaves:

They are rich in vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins A, B6, and C, and are a rich storehouse of many minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Fenugreek leaves are a rich source of vitamin K as well.

Carom seeds:

contain about 305 calories, 25 grams of fat, 16 grams of protein and 43 grams of carbohydrates per 100 grams. They also contain vitamins B1 and B3, and minerals like sodium, potassium, calcium, iron and phosphorus.

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8 best foods for toddler and kids that you should add to your Kids ‘everyday’ Food Basket

October 20, 2020January 7, 2023 | Divya shukla

We all know the importance of a balanced diet, but what makes a diet a balanced diet? If the food you are feeding your baby is full of all the nutrients that a child needs, then the diet is a balanced diet.(what are the essential nutrients for kids). According to research, most of the kids are deficient in important nutrients because of their food choices. This is a direct outcome of increased intake of processed and refined foods such as chips, cookies, pizza, burger, fries and carbonated drinks (What are the effects of junk foods on kids?). These foods not only have zero nutritive value but also have an undesired impact on the health of the child. Here is the list of some best foods for toddler and kids that you must include in your kids daily diet.

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Best foods for toddler and kids

One Apple:

An apple a day keeps the doctor away! It’s not just a saying, it really works. Apple is high in antioxidants and fiber which supports higher immunity and better digestion. Avoid peeling the skin, that’s 50% source of fruit fiber and loaded with powerful antioxidants called polyphenol. Your child needs 15-20g of fiber in a day. Imagine getting 5g fiber just from an apple with the skin on. To rinse of the alleged pesticides from the top layer of the apple, I soak it in water for 20 minutes and rub it clean. You can also add Apple cider vinegar to rinse the apple. Apple is one of the best foods for toddler and kids.

Also check, Benefits of eating apple

Whole grain:

Whole grains are nutritious foods for kids as they are powerhouse of energy and rich in carbohydrates, protein, iron, fiber, iodine, magnesium, zinc, folate, riboflavin and vitamin E. All these nutrients help in overall growth and development of kids. Whole grains are a great way to start the day for a toddler or young child. They are nutrient- dense, energy rich foods which make them ideal food for busy school going children. They help to maintain energy level and feeling of fullness for longer. Whole grain includes wheat, bulgur, oatmeal, quinoa, corn, barley and millet. As it contains dietary fibers, it also helps to maintain digestive health and contributes in preventing constipation.

Also check, Recipe of whole grain and millet pizza

1 small bowl Sprouted moong daal:

This is the easiest form of sprouts which can get ready overnight. Sprouting makes our gut healthy and enables better absorption of vitamins and minerals by our body. Just with a small bowl your child gets 8g of fiber and 12 g of protein. With an apple and a bowl of sprouted dal you have covered nearly 100% fiber for your child and 50% protein. Purée sprouts to add to paratha dough or make Dosa or Cheela with it.

Also check, What are the health benefits of sprouting?

20g Nuts:

They are a great source of good fat and many micronutrients which otherwise do not get covered in our daily home-cooked meals. 10-20g of nuts are sufficient for a child depending on their age/weight. If possible, add 1 brazilnut, which is a great source of selenium mineral which is not found easily in daily meals. Nuts are the best foods for toddler and kids.

Also check, How to get Selenium?

150ml Yogurt or Kefir:

Yogurt is considered a carrier of both Probiotics and Prebiotics which keeps our gut healthy and immunity high that eventually results in less illness. It can be used plain or as a fruit smoothie.

Also check, What are some foods supports healthy gut?

1 slice Cheddar Cheese:

Cheese which is fermented and aged is a great source of good bacteria for the gut and also high in protein and calcium. I try to search for cheese which is at least 2 years aged.

2 tbsp Fresh or dried leaves:

Green leafy veggies are high in iron, calcium, potassium, and magnesium. Use any form of green leafy veggies, either dried or boiled and puréed, to add to your kids paratha dough. I know this can be tricky but anything can hide behind a paratha!

Half Carrot:

With the amount of screen time the kids enjoy these days, it becomes imperative for them to safeguard their eyes. Beta carotene in carrot converts into Vitamin A and keeps the eyes healthy. Carrot is also loaded with phytochemicals which are excellent antioxidants and helps to keep the immunity levels high. Just with half a carrot, your child can meet 100% of daily requirement of Vitamin A.

If you have covered these 8 food items, you can rest assured that considerable amount of nutrition has been fed to your child.

I always keep grated carrot, sprouted beans, kefir, dried moringa (drustick) leaves handy to fold up in my kids’ paratha dough. Just by adding 10g of moringa leaves (dried) along with a slice of cheese and yogurt to their diet, your kids will meet 60% calcium requirement of the day.

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How can I get omega-3: benefits of omega 3

August 14, 2020February 8, 2022 | Divya shukla

Omega-3 fatty acids are essential nutrients that are required for normal body functions, from muscle activity to cell growth. As our body does not produce them in sufficient amounts, it becomes vital to consume them as a part of our daily diet. lets discus some benefits of omega 3. (Why omega 3 is essential for kids?)

there are many health benefits of Omega 3. It helps in brain development, better eyesight, glowing skin, fight depression and fight inflammation and many more. Some research has also shown that omega 3 fatty acids help in managing behavioral and psychological conditions in kids because of their role in neurotransmitter function.

An adult needs minimum 250-500mg of Omega-3 daily. Meeting the daily body requirement of Omega-3 can be convenient with these foods.

foods rich in omega 3

Walnut

7 full walnuts: 2570mg Omega-3. They are also high in calcium, magnesium, manganese, and antioxidants. Vitamin B, Omega3 and magnesium in walnuts contribute towards a healthier nervous system, and keeping the stress levels and irritability low. (why to add nuts in your daily diet?)

Flaxseed

1 tablespoon: 2350mg of Omega-3. it is also rich in protein and fiber which aids in digestion and weight management. ( how to fight with obesity?)

Fish

It is the main and the richest dietary source of omega 3 fatty acids. Fish mainly provides DHA and EPA fatty acids. Some fishes that are high in omega 3 fatty acids are: salmon (2260mg in one ounce), mackerel (4107mg per piece) and sardines (2205mg per cup).This is one of the best source of omega 3 for kids. In supplements, cod liver oil is the best omega fish oil capsules available in the market, but it is always advisable to use dietary sources. (Most essential herbs to consume everyday?)

A combination of these can also be taken if you want to avoid the high calories of walnuts.

Bottom line is that, consuming Omega-3 through food in our daily routine is quite simple. Not just that, the nuts or seed come with many additional benefits like protein, fiber and most of B-Vitamins. which contribute towards our daily requirement.

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We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique Ayurvedic chocolate spread is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Kids & Teens Bain Booster Chocolate Spread

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How can I get Selenium from food

August 3, 2020February 8, 2022 | Divya shukla

Selenium is an important mineral to perform the basic functions of the body. Though it is known as a trace mineral, it’s level in the body plays an important role in providing health benefits. We do not seek selenium supplements from the market as we are least aware, but selenium from food can be a great option.

Selenium is stored in the skeletal muscles. People deficient in this mineral face hair loss, severe fatigue and muscle weakness. As selenium in food comes from the earth, the amount depends upon soil quality, rain, evaporation, selenium content in soil and pH levels.

Selenium is a great antioxidant for fighting thyroid, solving heart problems, building immunity, and improving mental health.

What are the benefits of selenium?

Selenium though required in the body in lesser amount plays major role in –

Fighting thyroid
DNA synthesis
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How much selenium should one consume?

Selenium causes deficiencies when consumed in lower amounts and if consumed at a higher rate it possesses risk also. So, ingestion of selenium through foods must be adequate. The RDA (Recommended Dietary Allowance) of selenium provided by NIH (National Institute of Health) is mentioned below.

Age	RDA
Birth to 6 months	15 mcg
7-12 months	20 mcg
1-3 years	20 mcg
4-8 years	30 mcg
9-13 years	40 mcg
14-18 years	55 mcg
19-50 years	55 mcg
51 + years	55 mcg

The amount may vary for pregnant or lactating women. The selenium need is increased to 60-70 mcg.

Selenium rich foods:

There are a lot of foods that contain selenium. Selenium food must be consumed in adequate amounts. Here are a few foods that contain selenium.

Brazil Nuts: A great source of selenium is Brazil nuts, especially for vegetarians. Just 2 Brazil nuts a day can cover the daily requirement of the mineral for the body.

Seafood: Various seafoods such as tuna, salmon, shrimp, crab, halibut, oysters and sardines contain good amounts of selenium. Tuna has 92mcg of selenium /3 ounce serving while others range between 40-65 mcg for the same serving.

Cheese: Along with the yummy taste that cheese provides it is rich in selenium too. 1 cup of 1% milk fat cottage cheese contains 20 mcg of selenium.

Pasta: Enriched macaroni contains around 37 mcg of selenium per 1 cup of serving. Well, now mac and cheese sound healthier after knowing this. Isn’t it?

Brown rice: Brown rice, usually long grained, serves 19 mcg of selenium per cup. Rice is a good option for those who are allergic to gluten.

Eggs: One large hard-boiled egg meets around 27% of the daily selenium requirement. It serves 15 mcg of selenium per serving. If you do not like hard boiled eggs, you can consume it the way you want and still get the amount.

Oatmeal: Be it an oatmeal smoothie or pancake or a bowl of breakfast, you will get selenium in any form that you eat. One regular cup of oatmeal serves the body around 13 mcg of selenium.

Milk: Be in any form, 1 cup of 1% fat milk serves you 8 mcg of selenium meeting about 15% of the daily value requirement.

Bread: One slice of bread, easy to carry and liked by almost everyone in every form provides 13 mcg of selenium.

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