Foods that are good for children in the winter 

Experts confirm that food habits are likely to change during the winter season, as the body needs more foods that can keep it warm for a longer time, fight infection, and boost immunity, especially in children. And they state that these foods during winter are usually low in calories to prevent weight gain, but they are nutritious, to aid growth and immunity. 

Foods that must be approved during the winter are:

 1 -Nuts

 It contains many bioactive compounds, such as phenolic compounds, high-quality proteins, and fiber that help reduce inflammation, high cholesterol, cancer, and many other diseases, and since nuts achieve satiety for a longer time, they help prevent weight gain, and also provide warmth to the body. However, it is always advised to be careful of a nut allergy in some children.

 2- Plant proteins

 Winter vegetables rich in protein help to boost the child's immunity, they are rich in antioxidants, have anti-inflammatory properties, help protect us from cold and influenza, and provide us with warmth at the same time, including beetroot, green peas, radish, carrots, spinach, beans, lentils.

 3- Omega-

3 Studies indicate the benefits of omega-3 fatty acids in moisturizing the skin and smoothing the skin and preventing the occurrence of cold, cough, and asthma during the winter season. Foods rich in mackerel, tuna, nuts, chia seeds, flaxseeds, and Brussels sprouts include. 

4- Dietary fiber

 Helps to balance excess calories in the winter season, improve the child's immunity, and fight digestive problems, including pomegranate, root vegetables such as turnip and sweet potatoes, peas, winter squash, onions.

 5- Vitamin C. 

According to one study, vitamin C is found in abundance in winter fruits and vegetables, and it has a great role in preventing respiratory diseases, such as asthma and wheezing in children, and vitamin C is found in oranges, spinach, potatoes, grapefruit, broccoli, kiwi, berries. 

Foods to be avoided 

There are some foods that parents should avoid giving to their children during the winter because it may lead to cold or flu symptoms or increase mucus and make the condition worse, including 

1- Sugary foods

 Foods loaded with sugar may be tempting to babies, but they may reduce immunity considerably, including ice cream, cold drinks, and milk chocolate candy.

 2- Dairy products 

Dairy products (milk, yogurt, curd, yogurt, cheese) are known to stimulate sputum production during winter or cause phlegm thickening, if they are already present, these factors can irritate your child's throat and make him uncomfortable. 

3- Histamine foods 

Histamine is a chemical substance in the body associated with inflammatory and allergic reactions. It is found naturally in some foods, such as smoked meats, oysters, fermented dairy products, and eggplant. Their high consumption can lead to inflammatory reactions and cause symptoms such as sneezing, coughing, and itching. 

4- Fried foods 

It is rich in fat, cholesterol, and calories that are known to lower the body's immunity, and can lead to increased inflammation which in turn can increase the risk of diseases such as high cholesterol and obesity in children.