• Fitterfly - Team Nutrition

  • Posted On November 19, 2017

The onset of winter brings with it a pleasant nip in the air in the evenings and early mornings. It also brings in dry skin and associated itching and flaking of dead skin cells. This is especially common among children and more so with the younger ones.

It's essential to ensure our children not just eat healthy but also keep away from the seasonal bugs like dry and itchy skin, dry hair as also to exercise right this winter so as to improve immunity.

Some Tips to remember to keep the dryness at bay and also boost  immunity through the right foods and exercise.

H2O (Water)

One of the most important things to remember is to keep hydrated. Children usually drink less amounts of water especially during winters. In addition to water,other forms of healthy liquids like milk, buttermilk, fresh fruit juices (made at home), soups, mint water,  lemon ginger water, milkshakes and smoothies in addition to plain water can be given. Avoid intake of artificial sweetened beverages, colas and caffeine rich beverages like tea and coffee as these reduce thirst sensation and cause dehydration.

Antioxidant Rich Foods

Some of the powerhouse foods which contain antioxidants are -


Avocados contain Vitamin C, E & monosaturated fats which hydrate skin and help to lock in moisture. 


Salmon (Rawas), Mackerel (Bangda), Sardines (Tarli), contain Omega 3 Fatty Acids, are all amazing for the skin and helps in protecting skin cells from sun damage and keeping the skin soft. 


Veggies such as Sweet potatoes, carrot, pumpkin, apricots, red peppers, mangoes, papaya contain beta carotene which is an antioxidant which helps fight dry skin and protects the skin from sun and environmental damage.


Extra virgin olive oil contains vitamin E and is good when eaten as well when applied on skin. Try using olive oil some days of the week in cooking and daily diet. 


Spinach and other dark, leafy greens are packed with iron, omega-3 fatty acids, and vitamins A, B, and E, which protect skin and improve your immune system. Phytochemicals and folates help hydrate skin and keep it healthy.


These hydrate your skin, promote its elasticity, help regenerate cells, and protect against pollutants and free radicals. E.g.Almonds, walnuts, hazelnuts, pistachios, pumpkin seeds, flax seeds, sesame seeds, watermelon seeds & sunflower seeds.


Most fruits contains high levels of vitamins A and C powerful antioxidants that replenish nutrients in skin, promote collagen production, and helps keep children's skin supple and firm. 


Eggs are high in protein, which helps cell regeneration, and contain sulfur and lutein, which promote skin hydration and elasticity. Eggs also work to hydrate the skin through topical application.


Exercising Right

Did you know that there is a direct co-relation between the child's physical fitness and his/her memory?

Fitness is another area which is commonly ignored for kids under the banner of play – it is often thought that if the child is playing then he/she must be fit.

  • Did you know that WHO recommends 60 minutes of intensive activity for every child every day?
  • Children who are more active physically have better IQ & EQ than their less active peers.
  • A good weight which is neither too high nor too low, increases the body's ability to absorb essential nutrients, such as amino acids, vitamins, and minerals, which can protect us from many diseases. Kids with good weight are less likely to fall sick and develop infections because of a sturdy immune system
  • A comphrehensive physical Assessment helps to understand & identify child's fitness levels scientifically & accurately.

FitterFly Assessments conform to Fitnessgram (The Cooper Institute,USA)
& ALPHA-FIT (Europe Test Battery) followed by 67000 schools and 10 million students worldwide

About Fitterfly:

Fitterfly is a wellness company run by doctors, nutritionists and wellness experts with an aim to empower people with knowledge and tools for good health. We use personalized technology for everyday wellness. Our qualified Coaches at Fitterfly provide detailed customized guidance according to your age, health condition, and personal preferences. To know more, download and use ‘Fitterfly Wellness’ app from play store or app store or write to us at or just call us at +917045065225

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Disclaimer: All information here, including text, images, tables, videos and any other content is for your knowledge only and we do not guarantee any specific result by following these recommendations as it may vary from person to person. The information is not a substitute for qualified medical advice from a doctor or other medical health expert.