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Of course, you need a balanced diet to keep your child in great shape, but certain foods have particular virtues for boosting the immune system. To put on the menu a little more often. And of course, it also works for parents!
Kiwai: energizing
It’s good for… A cousin of the kiwi, the kiwai is even richer in vitamin C, a great ally for the immune system. Because it stimulates the cells which eliminate germs. It also provides fiber to regulate transit, potassium, useful for muscles, B vitamins, including B6 important for the brain. Like the kiwi, it can be eaten from an early age without fear of promoting an allergy.
How to cook it? To eat raw and cut into a snack or a vitamin dessert. To mix with cereals, a fruit salad or a smoothie.
Pumpkin: antioxidant
It’s good for… Pumpkins and pumpkins contain vitamin A, a powerful antioxidant. It is a useful ally in the event of a cold, because when the body defends itself against viruses, it produces free radicals by ricochet. And antioxidants help block their deleterious effects. In addition, vitamin A helps strengthen the cells of the respiratory and intestinal mucosa.
How to cook it? In soup or mash, it’s pretty classic. You can add cooked chestnuts for a more gourmet touch. And for exotic notes, incorporate them into tagines and couscous. Complete dishes which combine vegetables (carrots…), meat or fish and several spices.
In video: Pumpkin: recipe for 1-3 year olds
A diet rich in iron
Up to 3 years old, the child does not eat sufficient quantities to cover his iron needs, so it must be supplemented with infant or growth milk after 10 months. Did you know that 500 ml of growth milk covers 90% of their daily iron needs?
Azuki bean: fortifying
It’s good for… Also called Japanese red bean, it is super rich in vegetable protein. It provides vitamin A, vitamin B9 and iron which, among other things, play an important role in boosting the immune system.
How to cook it? They are left to soak for a few hours so that they are more digestible and facilitate cooking. They can be cooked in a pot of water or in a casserole dish. For an exotic note, try sweet azuki dough recipes, it’s delicious in pastries or on toast.
“A lot of vitamins for the form! “
“To get the most out of the vitamins in the vegetables, I keep the cooking juices and freeze them, adding a little garlic and spices. I then give them to my children to drink. In hot or cold drink version during the day. They love ! “
Sophie, mom to Liam, 15 months old, and Wendy, 3 and a half years old.
Sweet potatoes: invigorating
It’s good for… Well provided in fiber, the sweet potato gives a good boost to the digestive system to regulate itself. It is interesting for its contributions in vitamin A – essential for the growth of bones and teeth -, vitamin C and copper, which has an anti-inflammatory and anti-infectious action.
How to cook it? In soup and puree, it gives a slightly exotic flavor to dishes. For an original dessert, offer sweet potato tempura. Peel a sweet potato, cut slices, dip them in a tempura (or donut) batter and fry them in oil. Sprinkle them with cane sugar.
Goji berries: energizing
It’s good for… They look like raisins, but they are much less sweet. Packed with minerals and trace elements (potassium, copper, zinc and iron), they participate in the proper functioning of the immune system.
How to cook them? In salty salads, they add a sweet touch. To mix with almonds, walnuts … for a vitamin snack (beware of the risks of wrong roads for the little ones). Little chocolate puck recipe: melt 200 g of dark chocolate in a double boiler. On a baking sheet covered with baking paper, place 1 tsp. of melted chocolate and place in the center, 1 or 2 berries cut in half and slivered almonds. Let cool and enjoy!
More recipes in “My 50 super foods + 1”, by Caroline Balma-Chaminadour, ed. Youth.
Here is our video article: