Deepika Rathod
11-Jun-2025
Inputs by: Deepika Rathod, Chief Nutrition Officer, LCHHS
Think of your child as a tiny sapling, ready to grow into a strong, vibrant tree. As a parent, you’re the gardener—every nutrient you offer shapes their roots, strength, and future. Indian superfoods are nature’s gift, packed with powerful nutrients to help your child thrive. These ancient, wholesome ingredients have been used for generations, and they still hold immense value in today’s nutrition-conscious world.
Here are five powerful Indian superfoods to add to your child’s daily diet for better immunity, digestion, and brain development:
1. Millets (Ragi, Jowar, Bajra)
Millets are among the best superfoods for kids. These tiny, gluten-free grains in Indian diet —such as ragi (finger millet), jowar (sorghum), and bajra (pearl millet)—are naturally rich in fiber, calcium, and iron. They promote strong bones, sustained energy, and better focus in school. A warm bowl of ragi porridge for breakfast or jowar roti with vegetables is an easy, nourishing option to keep your child full and active.
2. Moringa (Drumstick Leaves)
Often referred to as the “miracle tree,” moringa is a superfood for kids’ immunity. The leaves are loaded with vitamin A, vitamin C, iron, and calcium, making them ideal for enhancing immunity, supporting growth, and improving eyesight in children. Just one teaspoon of moringa powder added to a smoothie, paratha, or soup can work wonders.
3. Amaranth (Rajgira)
This ancient Indian grain is high in protein and essential minerals like magnesium and iron. Rajgira health benefits include reducing fatigue and supporting healthy brain function—perfect for growing children and school-goers. Add it to your child’s lunchbox as amaranth laddoos, porridge, or even puffed rajgira chikki for a delicious, energy-boosting treat.
4. Tulsi (Holy Basil)
Tulsi is one of the most revered medicinal herbs in Ayurveda and is incredibly supportive of a child’s immune system and emotional well-being. Rich in antioxidants, it helps fight infections, eases mild anxiety, and calms the mind. Steep a few fresh tulsi leaves in warm water or blend them into herbal teas to introduce this natural immunity booster for kids into your child’s daily routine.
5. Amla (Indian Gooseberry)
Amla is one of the richest sources of vitamin C, which makes it excellent for preventing colds, boosting gut health, and enhancing nutrient absorption. Vitamin C-rich Indian fruits are also great for the skin and hair. Offer your child a piece of amla candy or juice post meals for a fun, tangy way to improve digestion and immunity.
Nurture Holistic Wellness Beyond Food
Incorporating Indian superfoods is just the beginning. To raise healthy, resilient children:
Limit screen time to reduce overstimulation.
Let them eat with their hands to connect with food through sensory experience.
Involve them in simple kitchen tasks to build food curiosity and intuition.
Start with one superfood this week. These small, conscious steps—combined with age-old Indian nutrition wisdom—can help build strong bodies, sharp minds, and happy hearts. One meal at a time.
Cover Credits: Pexels
Dr. Rohan Palshetkar
