Getting sick from the cold or flu is quite distressing for parents. While it is impossible to make your children completely immune to various diseases, there is scientific evidence that proves that well-nourished kids have better immunity. By eating a well-balanced diet full of essential nutrients, you will enhance your kids’ immune system and prevent them from getting sick.
Importance of Nutrition in Kid’s Immunity
Nourishing food is important to have a proper immune system because the lack of vitamins and other essential components makes the kids’ immune system weaker. Therefore, it becomes easier for the virus or bacteria to penetrate the body, causing illness. In turn, when children eat healthy food, they develop better immunity to resist infections and recover faster if they fall ill. The balanced diet includes fresh fruits, vegetables, lean meats, fish, whole grains, and healthy oils, which are essential to build and maintain immunity.
Antioxidants and other nutrients contained in whole foods boost the immune system. For example, berries like raspberries, strawberries, and blueberries are high in antioxidants, helping the body protect itself from damage caused by free radicals. Leafy green vegetables such as spinach, collard greens, and kale include vitamins A, C, and E that are essential for the proper immune system functioning.
Role of Vitamins in Immune Function
Vitamins are a class of essential nutrients needed for building a strong immune system. Vitamin C is a good immunity booster because it stimulates the production of WBC responsible for protecting the body from different pathogens. Citrus fruits like lemons and oranges, bell peppers, broccoli, and kiwi contain lots of vitamin C.
The body requires enough vitamin D for boosting its immune system. This nutrient promotes the creation of antibodies that kill viruses. Some great sources of vitamin D are sunlight, fatty fish, and milk. Moreover, adding foods rich in omega-3 fatty acids such as salmon and walnuts into the diet lowers the inflammation and strengthens the immune system.
Benefits of Probiotics in Kid’s Immunity
Probiotics are beneficial bacteria and yeasts that not only help digest food but also support the proper functioning of the immune system. They contribute to maintaining the right balance of microflora in the gut, which affects the immunity positively. Such foods as yogurt, kefir, sauerkraut, pickled onions, and tempeh include large amounts of probiotics.
According to the research, adding probiotics into the children’s diet increases their immunity to different illnesses. Namely, probiotics reduce the frequency of respiratory infections and soothe allergic reactions, contributing to kids’ immunity. It also has a positive effect on regulating immunity and reducing the inflammation that could cause various illnesses, such as colds.
Importance of Hydration in Immunity
Hydration is a key factor that is necessary for maintaining the right level of fluid in the body. Consuming enough water flushes away harmful bacteria and toxins from the body, preventing you from getting sick. On the contrary, dehydration negatively influences the immune system, increasing kids’ vulnerability to infections.
Encourage your child to drink plenty of water daily because it hydrates the body and maintains its functions. Reduce drinking sweetened beverages and opt for low-fat milk and 100% juices. At least 8-10 glasses of water should be consumed daily by your child.
Tips for a Balanced Diet
There are a number of dietary tips to create a balanced diet for your children. Some of them are as follows:
- Eat a variety of whole foods – The diet should include a great variety of whole and nutritious foods.
- Minimize consumption of processed foods – Processed foods usually contain a lot of salt, sugar, unhealthy fat, and preservatives.
- Increase intake of probiotics – Foods high in probiotics should be included in the kid’s diet.
- Hydrate regularly – Your child should drink plenty of water every day.
- Avoid sugary drinks – Kids should avoid soft drinks and consume low-fat milk and juices instead.