5 Foods to Boost Your Child’s Immunity in Monsoon

Ever wondered why your child is facing low immunity all of a sudden? It might be due to the fluctuating weather and heavy rain, making them prone to infections. While monsoon brings joy and a fun-filled playground for kids, it is also a hotbed of different kinds of bacteria waiting to infiltrate a healthy immune system. 

However, forbidding kids from staying away from the rain and monsoon slugs is next to impossible. So, what is the solution? The answer lies in a healthy diet, extra precautions during the rainy season and supplementing immunity-boosting foods to add to your routine. 

To tell more about the woes of monsoon on children’s immunisation and how to keep it in check, OnlyMyHealth talked to Dr Pranjali Saxena, Associate Director, Paediatrics and Neonatology, Apollo Hospitals Lucknow, for expert tips.

Why is Children’s Immunity Low in Monsoon?

Children’s immunity in the developing phase is more susceptible to infections, which matures by around 4 to 5 years. So, infants & toddlers are more likely to get infections. According to Dr Saxena, “During the monsoon, due to humidity and temperature fluctuations, as well as water accumulations, a breeding ground is created for bacteria, fungi, and viruses, thereby raising infection risks.”

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Key Nutrients to Boost Your Child’s Immunity in Monsoon

Children face low immunity in monsoon, and it is important to know what essential nutrients are needed to protect your child from cold, cough and flu. Some fool-proof suggestions for nutrients to add to your child’s diet, as advised by Dr Saxena, include: 

• Essential Vitamins: Vitamins like Vitamin C, Vitamin A and Vitamin E should be added to children’s diet. Citrus fruits are rich in Vitamin C,  while Vitamin E is found in yellow fruits, and Vitamin E is abundant in seeds and nuts.  
• Include Micronutrients: Adding micronutrients like zinc, calcium, iodine and iron is essential to fight bacterial infection that might have entered the body. Zinc is mostly found in nuts, legumes, and lean meats, while milk is rich in calcium, and iron can be found in apples, pomegranates, and jaggery.
• Incorporate Probiotics: Probiotics + prebiotics are paramount for maintaining proper gut–immune health, which is often compromised during monsoon. Add foods like yoghurt, garlic, onions, and whole grains to keep your children’s gut healthy and happy.
• Follow Through With Proteins: Protein protein-rich diet is much needed for overall protection from infection while providing a helping hand in recovering from flu-like symptoms. 

Five Monsoon-Safe, Immunity-Boosting Foods

• Citrus fruits:  Add oranges, sweet lime, and lemon, as these are high in vitamin C and antioxidants, which help in neutralising free radicals and help build immunity.
• Yoghurt: To protect gut health and heal from bad bacterial infection, include yoghurt in your child’s diet as it contains good bacteria that support gut and immune health.
• Almonds or Mixed Nuts: Almonds, cashews, macadamia nuts, pistachios and walnuts are packed with vitamin E, zinc, and healthy fats, which contribute to immune resilience, reduce inflammation, and provide sustained energy.
• Green Leafy Vegetables: Vegetables like spinach, broccoli, lettuce and kale are rich in vitamins A, C, E, fibre, and carotenoids, which help in building immunity after an infection.
• Turmeric: Include turmeric in your child’s diet, most effective will be to mix it up with milk.

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Remedies to Do To Keep Immunity in Check

Maintaining proper hygiene is not always a priority for little kids; however, it is most important during monsoon. As germs and bacteria are prevalently active in monsoon, making it their peak breeding season, causing harm to your child’s immune system.

Dr Saxena suggested some simple tips to keep your child’s immune system healthy. These include: 

• Keep an eye on getting an ample amount of water intake.
• Inclusion of some kind of physical activity and exercise, 
• Make proper sleep a routine habit.
• Practice proper hand hygiene with washing hands at regular intervals and especially before eating meals.
• Choosing full clothing during monsoon to avoid insect and mosquito bites.
• Timely vaccination of the child is the key remedy to prevent multiple infections.
• Prefer a cooked home-based diet rather than street food.

Food Hygiene Tips for Infection Prevention

• Always cook fresh, avoid street food, and monsoon increases contamination risks.
• Boiled or filtered drinking water and avoid raw salads and unwashed fruits.
• Wash fruits/veg thoroughly.
• Serve lukewarm, easy-to-digest meals like khichdi, soups, and boiled vegetables
• Ensure proper kitchen hygiene: clean surfaces, dispose of waste properly, eliminate stagnant water, trim children's nails, and ensure handwashing.

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Conclusion: Precaution is Better Than Cure

Children are more likely to get infections, and while it is completely impossible to avoid them, it is possible to keep them at bay as long as possible. With precautions like regular handwashing, eating freshly prepared home-cooked meals and timely vaccinations, flu can be kept away. Moreover, with these things in check, a higher immunity rate can be achieved.