Tips for strengthening children’s immunity
Strengthening the immune system of children is achieved by a varied plant and protein diet with reduced intake of fatty and sweet foods (which has a negative impact on the child’s immunity). The child’s immune system, ie the fighting capacity of the organism, is best strengthened in a natural way by ingesting the necessary nutrients and protective substances through a varied diet. A varied plant and protein diet will enable children to get enough zinc, vitamins A, C, E. This mineral-vitamin boiler keeps the child’s immune system healthy. It allows the body to produce a large number of defense cells.
Chicken and egg-foods carriers of a strong immune system from the group of protein foods are: meat, chicken, fish, eggs, legumes and probiotic dairy products. These foods contain important proteins (from the cells of the immune system) and a lot of iron, zinc, vitamin B complex, necessary for the proper functioning of immune cells.
Brazil nuts – you should not limit yourself to one type of fruit or vegetable, but enter various antioxidants with a varied diet. Various antioxidants are most useful when working together. Basil is a nut and the best source of antioxidant selenium. Therefore, it should be part of the child’s daily diet except for children who have been diagnosed with allergic reactions to this and similar foods.
Avoiding sugar – all types of sugar slow down the work of immune cells and slow down the ability of cells to find and destroy pathogenic viruses and microbes.
Saturated fat tests at the American Loma Linda University in California proved that 2 cans of carbonated juice (100 grams of sugar) reduces immune activity by 50% and this low activity remains for the next 5 hours. Saturated fats and trans fats in burgers, fatty red meat, pies, fried foods, puff pastry contribute to inflammatory processes in the body and disrupt the immune system (including the ability of immune cells to multiply, move and destroy viruses). In situations of reduced physical activity and changes in rhythm during the waking part of the day, the child’s need for a balanced diet (freshly prepared meals with seasonal foods) should be emphasized. The child should have five meals a day.
Vitamins and minerals
Vitamin C increases the production of white blood cells but also the level of interferon, a natural protein produced by immune system cells in response to parasite viruses and tumor cells. Sufficient intake of vitamin C can be achieved with 5 smaller meals (the size of a handful) of fruits and vegetables a day, although there are supplements with vitamin C on the market for children.
Vitamin D is produced under the influence of the sun. Blue fish contains a lot of vitamin D. Scientific research concludes that the immune system cannot be activated without the presence of vitamin D. The basic functions of vitamin D are regulation of the immune system, regulation of cell growth and hormonal balance. Vitamin D supplementation is common in the diet of newborns.
Vitamin E is an important antioxidant that strengthens children’s immunity. It stimulates the production of T-lymphocytes and natural killer cells (which seek out and destroy bacteria). Sufficient vitamin E can be obtained from a diet rich in seeds and vegetable oils and cereals.
Zinc-increases the production of white blood cells (which fight infections). It helps release more antibodies from white blood cells. Research says zinc deficiency in infants and children can reduce the incidence of acute respiratory infections. The best sources of zinc are seafood, beef, poultry, legumes, eggs and milk. There are special zinc supplements on the market for children.
Selenium – increases the production of white blood cells (which fight infections). The best sources of selenium are tuna, lobster, shrimp, whole grains, vegetables, brown rice, cheese, white chicken, sunflower seeds, garlic, Brazil nuts.